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Athlete Date Sort Location Workout Name Description Results
Caveman 8 11/05/2012 c/s crossfit None 1 MILE RUN 8m 39s
Performed as RX
Caveman 8 10/31/2012 c/s crossfit None 3 MIN RUN
REST 2 MIN

5 MIN AMRAP
5 FRONT SQUATS #95
10 STRAIGHT LEG SIT-UPS
REST 3 MIN

7 MIN AMRAP
5 BURPEES
10 HR PUSH UPS
15 AIR SQUATS		 13 rounds 13 reps
Performed as RX
Caveman 8 10/22/2012 c/s crossfit Run 5K Run 5K 34m 12s
Performed as RX
Caveman 8 10/11/2012 c/s crossfit None Monday, October 8th Workout Of the Day
25 Min AMRAP
5-Hand stand pushups/ Hand release push ups
10-Kettlebell Swings (Heavy weight)
15-Slam balls (medium weight)
400 Meter Run
This WOD is completed in teams of 2. Partner A completes the pushups, Partner B completes the kb
swings, and then Partner A completes the squats. The run must be completed together. At the beginning
of the next round, alternate the person starting.		 8 rounds 15 reps
Performed as RX
Caveman 8 10/11/2012 c/s crossfit None For time:
100 ft Walking lunge
50 Push-ups
50 Kettle bell swings 35lbs
25 Knees to elbows
50 Rope pull downs. 135lbs
50 Thrusters 45lbs
25 L-pull-ups
50 Sit-ups
 28m 23s
Performed as RX
Caveman 8 09/18/2012 c/s crossfit Angie For time:
100 Pull-ups
100 Push-ups
100 Sit-ups
100 Squats		 24m 23s
Performed as RX
Caveman 8 09/14/2012 c/s crossfit None Four rounds for time of:
15 foot Rope climb, 3 ascents
30 Push-ups
30 Sit-ups
400m run
 33m 16s
Performed as RX
Caveman 8 09/13/2012 c/s crossfit Helen Three rounds for time:
Run 400 meters
1 1/2 pood Kettlebell X 21 swings (or 55 pound dumbbell swing)
12 Pull-ups		 13m 48s
Performed as RX
Caveman 8 09/13/2012 c/s crossfit None 2 MIN MAX REP STRAIGHT LEG SIT UPS 54 reps
Performed as RX
Caveman 8 09/12/2012 c/s crossfit None 4X10 MILITARY PRESS #185
3X10 SEATED CURLS #35-40-45
3X12 ARNOLD PRESS #35-45-45
3X10 HAMMER CURLS #30-35-40
3X6 CURL BAR #45
3X6 CURL BAR 1/2 CURL #55
3X6 CURL BAR 3/4 CURL #55

4 ROUNDS
10-FRONT RAISES #15
10-LAT RAISES #15
25-STRAIGHT LEG SIT UPS
10-MODIFIED TOES TO BAR		 30m 00s
Performed as RX
Caveman 8 09/10/2012 c/s crossfit None 100 OF EACH

PULL UPS
PUSH UPS
STRAIGHT LEG SIT UPS
REVERSE DIPS		 400 reps
Performed as RX
Caveman 8 09/07/2012 c/s crossfit None 3 ROUNDS

SIT UPS MAX REP 60 SEC
PUSH UP MAX REP 60 SEC
BENT OVER ROW MAX REP 60 SEC
20 YARD SHUTTLE RUN X4

REST 30 SEC BETWEEN EACH EXERCISE AND 60 SEC BETWEEN ROUNDS. POST LOWEST NUMBER OF REPS. 		38 reps
Performed as RX
Caveman 8 09/05/2012 c/s crossfit None 12, 9, 6 reps of:

Dumbbell Thrusters 50 lbs
Kettlebell Swings 2 pood
Strict Pull Ups

 6m 53s
Performed as RX
Caveman 8 09/04/2012 c/s crossfit None Three rounds for time of:
15 Chest to bar pull-ups
20 Burpees
95 pound Sumo-deadlift high-pull, 15 reps		 14m 31s
Performed as RX
Caveman 8 09/04/2012 c/s crossfit None FOR TIME:

20 SIT UPS
20GHD TO PULL UP BAR
20 DECLINE SIT UPS
20 KNEES TO ELBOWS		 4m 59s
Performed as RX
Caveman 8 08/31/2012 c/s crossfit None 3 RNDS FIGHT GONE BAD

KB SWINGS #40
SDHP #75
KNEES TO ELBOWS
PUSH PRESS #75
BURPEES
REST

1min of each with no rest between exercises. 		269 reps
Performed as RX
Caveman 8 08/30/2012 c/s crossfit None 2 Rounds

100 yard sprint
80 yard sprint
60 yard sprint
40 yard sprint
20 yard sprint
10 yard sprint

Rest 30 sec between runs. 		7m 00s
Performed as RX
Caveman 8 08/30/2012 c/s crossfit None Run each distance forward then backward

100 yards
80
60
40
20
10		 5m 00s
Performed as RX
Caveman 8 08/30/2012 c/s crossfit None Ladder Sprint

10 yards
20
40
60
80
100

1 burpee at each distance and at zero for a total of 11 BURPEES 		7m 00s
Performed as RX
Caveman 8 08/29/2012 c/s crossfit None 9-15-21
BURPEES, BOX JUMPS, KB SWINGS #50

REST 3 MIN

9-15-21
WALL BALL #20, BURPEES, SIT-UPS		 23m 37s
Performed as RX
Caveman 8 08/24/2012 c/s crossfit JT 21-15-9
HSPU
Ring Dips
Push Ups		 10m 37s
Workout Scaled
Caveman 8 08/24/2012 c/s crossfit None 10-1-10

KB SWINGS 65lbs
STRAIGHT LEG SIT UPS		 1m 34s
Performed as RX
Caveman 8 08/24/2012 c/s crossfit None MAX REPS PULL UPS WITH 3 BURPEES EVERY MINUTE ON THE MINUTE UNTIL YOU REACH 100 PULL UPS. 9m 34s
Performed as RX
Caveman 8 08/22/2012 c/s crossfit None Complete 2 rounds for time:

10 Push Ups
Sprint 100 yards
15 Push Ups
Sprint 80 yards
20 Push Ups
Sprint 60 yards
25 Push Ups
Sprint 40 yards

*rest 60 seconds between rounds

 9m 01s
Performed as RX
Caveman 8 08/22/2012 c/s crossfit None Complete as many rounds as possible in 10 minutes:

10 Kettle Bell Swings 2 pood
40 Yard Sprint

 9 rounds 1 reps
Performed as RX
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