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Athlete Date Sort Location Workout Name Description Results
Chad Randall 07/01/2014 Rogue River CrossFit None AMRAP 15 minutes:
200m plate carry (45/25)
30x plate overhead lunges (10x each ant, ant-med, ant-lat)
15x pull-ups (5x each normal, narrow, wide grip)		 3 rounds 0 reps
Performed as RX
Chad Randall 06/30/2014 Rogue River CrossFit None Deadlift 3-3-3
*on last set perform as many reps as possible
*70/80/90%		 135-225-225 lbs
Performed as RX
Chad Randall 06/30/2014 Rogue River CrossFit None 8 rounds 30 seconds work / 75 seconds rest:
4x thruster (95/65)
AMRAP burpees over bar		 80 reps
Performed as RX
Chad Randall 05/27/2014 Rogue River CrossFit None For time 21-15-9-15-21 reps:
push press (95/65)
bent over row (95/65)
*partition each set into thirds, so 1/3 of reps are done normal grip/stance, 1/3 are narrow grip/stance, and 1/3 are wide grip stance for both exercises all the way through		 9m 23s
Workout Scaled
Chad Randall 05/20/2014 Rogue River CrossFit None 10 rounds 45 seconds work / 15 seconds rest:
Push-ups with feet elevated 5, 10, 15,...(use box below)
Lateral box jumps 10, 15, 20,...(choose height)
Frontal plane pivots with KB backpack carry 15, 20, 25,...(each side, choose load)		 155 reps
Performed as RX
Chad Randall 05/19/2014 Rogue River CrossFit None Overhead squat 3-3-3-1-1-1 95-95-115-115-125-125 lbs
Performed as RX
Chad Randall 05/15/2014 Rogue River CrossFit None On the minute 16 minutes:
5x toes-to-bar
3x single leg box jump (self-select height and switch legs each round)		 18.00 mi
Performed as RX
Chad Randall 05/14/2014 Rogue River CrossFit None Hang Squat Clean 3-3-3-1-1-1 95-115-125-135-135 lbs
Performed as RX
Chad Randall 05/13/2014 Rogue River CrossFit None AMRAP 9 minutes:
7x pull-ups
8x lateral walking deadlifts (185/135)		 6 rounds 4 reps
Workout Scaled
Chad Randall 05/12/2014 Rogue River CrossFit None Push Jerk 3-3-3-1-1-1 95-115-135-155-155-155 lbs
Performed as RX
Chad Randall 05/07/2014 Rogue River CrossFit None Push Press 3-3-3-1-1-1 95-115-135-155-165-165 lbs
Performed as RX
Chad Randall 05/05/2014 Rogue River CrossFit None Deadlift 3-3-3-1-1-1 135-185-225-275-275-275 lbs
Performed as RX
Chad Randall 05/05/2014 Rogue River CrossFit Jack Complete as many rounds as possible in 20 minutes of:
10x Push press (115/65)
10x KB Swings (53/35)
10x Box jumps (24/18)		 6 rounds 0 reps
Workout Scaled
Chad Randall 04/29/2014 Rogue River CrossFit None AMRAP 16 minutes:
12x Deadlift (205/135)
12x One Arm KB Row (choose load, 6x each side)
5x Handstand Push-Ups		 7 rounds 0 reps
Workout Scaled
Chad Randall 04/28/2014 Rogue River CrossFit Power/Strength Power Clean 3-3-3-1-1-1 45-95-135-155-165-165 lbs
Performed as RX
Chad Randall 04/28/2014 Rogue River CrossFit Do the Shuffle 10 Rounds 30 seconds work / 30 seconds rest:
10yd shuffle +
vertical jump with MB OH reach (choose load) +
10yd sprint back		 35 rounds 0 reps
Performed as RX
Chad Randall 04/24/2014 Rogue River CrossFit None AMRAP 8 minutes:
8x lateral wall balls (20/14)
4x medicine ball jump overs		 11 rounds 0 reps
Performed as RX
Chad Randall 04/23/2014 Rogue River CrossFit Power/Strength Hang Squat Snatch 2-2-2-2-2 45-45-65-85-85 lbs
Performed as RX
Chad Randall 04/22/2014 Rogue River CrossFit None 5 rounds for time:
10x overhead walking lunges (95/65)
10x toes-to-bar		 7m 30s
Workout Scaled
Chad Randall 04/21/2014 Rogue River CrossFit Power/Strength Overhead Squat 2-2-2-2-2 65-85-105-115-115 lbs
Performed as RX
Chad Randall 04/21/2014 Rogue River CrossFit None 14 rounds 35 sec work / 15 sec rest:
odd: KB swing (53/35)
even: rotational box jumps (24/18)		 165 reps
Performed as RX
Chad Randall 04/19/2014 Rogue River CrossFit None AMRAP 14 minutes:
2x Turkish get-ups each side (35/18)
8x lateral box step-ups with MB (24"/18", 20/14)
12x wall balls (20/14)		 6 rounds 4 reps
Performed as RX
Chad Randall 04/18/2014 Rogue River CrossFit Power/Strength Squat Clean 2-2-2-2-2 95-115-135-145-145 lbs
Performed as RX
Chad Randall 04/16/2014 Rogue River CrossFit Power/Strength Back Squat 2-2-2-2-2 135-155-175-195-205 lbs
Performed as RX
Chad Randall 04/16/2014 Rogue River CrossFit None 16 cycles 30 seconds work / 30 seconds rest:
odd: bear crawl (alternate forward/lateral every other cycle)
even: squats (alternate narrow/wide every other cycle)		 175 reps
Performed as RX
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