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Athlete Date Sort Location Workout Name Description Results
Chris King 12/29/2013 Blue Titan, Rockaway CrossFit None 50,40,30,20,10
Burpees
Pull Ups
4ct Mt Climbers
Air Squats

After each round run 400 meters		 1h 6m 15s
Performed as RX
Chris King 12/27/2013 Blue Titan, Rockaway CrossFit Diane 21-15-9 reps of:
225 pound Deadlift
Handstand push-ups		 7m 03s
Workout Scaled
Chris King 12/21/2013 Blue Titan, Rockaway CrossFit Mary Complete as many rounds in 20 minutes as you can of:
5 Handstand Push-ups
10 One legged squats, alternating
15 Pull-ups

5 Rounds
400 meter run
1 rope climb
15 push ups

Wear weight or ruck if possible.		 7 rounds 0 reps
Performed as RX
Chris King 12/19/2013 Blue Titan, Rockaway CrossFit Bear Complex Bear Complex -
5 rounds x 7 reps - each rep consist of...
1 power clean
1 front squat
1 push press - land in back squat position
1 back squat
1 push press from back squat position 		14m 49s
Performed as RX
Chris King 12/14/2013 Blue Titan, Rockaway CrossFit Victoria 5 Rounds For Time
10 Thrusters 95/65
14 Box Jumps 24/20
12 Sumo Deadlift High Pulls 95/65
12 Burpees
27 Kettlebell Swings, 1.5/1 pood
 40m 42s
Performed as RX
Chris King 12/12/2013 Blue Titan, Rockaway CrossFit None Tabata

8 rounds
Sprint in place
Tuck Jumps
Du's
Row
Burpees		 24m 00s
Workout Scaled
Chris King 12/11/2013 Blue Titan, Rockaway CrossFit None 5 Rounds for Time
1x Rope Climb (25')
2x Bench Press, #225/155
3x Muscle ups
4x Box Jump, 30" 		12m 00s
Workout Scaled
Chris King 12/10/2013 Blue Titan, Rockaway CrossFit None 40 Wall ball 20/14
30 Sumo deadlift high pull 95/65
20 Box jumps 24 inch
10 Pull-ups strict
50 push press 95/65
10 Pull-ups
20 Box jumps
30 Sumo deadlift high pull
40 Wall ball 		22m 40s
Performed as RX
Chris King 12/09/2013 Blue Titan, Rockaway CrossFit Clean and Jerk max rep Build to a 1 Rep Max
Clean & Jerk
165 lbs
Performed as RX
Chris King 12/06/2013 Blue Titan, Rockaway CrossFit None 10x Clean & Jerk, #185/135
20x Deadlift, #185/135
30x Box Jump, 30"
40x Kettlebell Swing, #53/35
50x Goblet Squat, #53/35
60x Hollow Body Tucks
 16m 55s
Workout Scaled
Chris King 12/05/2013 Blue Titan, Rockaway CrossFit None Run 3 miles - 5k or

row 6000 meters		 29m 00s
Performed as RX
Chris King 12/04/2013 Blue Titan, Rockaway CrossFit None 10 Minutes, Build to a 3 Rep Max Deadlift

9 Rounds
1x Deadlift (@ #3RM)
3x Strict Handstand Push ups
5x Strict Ring Dip
7x String Ring Push up
14m 00s
Performed as RX
Chris King 12/02/2013 Blue Titan, Rockaway CrossFit RJ Five rounds for time of:
Run 800 meters or row 1000 meter
15 ft Rope Climb, 5 ascents, 3 if going 24 ft
50 Push-ups		 43m 00s
Performed as RX
Chris King 11/30/2013 Blue Titan, Rockaway CrossFit None 3 Rounds
10x Renegade Row, #25
5x Toes to Bar

Push Press
10 Minute Time Cap
3 Sets, 5 Reps

4 Rounds, Not Timed
20x Push Press, #95/65
5x Weighted Pull Ups
50m Buddy Carry (Or Sandbag Run)

Every Minute on the Minute
5x Hang Power Snatch, #95/65
10x Push ups
KBS 53/35 during the remaining time in each minute until 150 have been reached or 15 minute cap has been hit.		 45m 00s
Workout Scaled
Chris King 11/29/2013 Blue Titan, Rockaway CrossFit None 15-12-9-12-15
Kettlebell Swings, #53/35
Box Jumps, 20"
Handstand Push ups 		11m 38s
Performed as RX
Chris King 11/27/2013 Blue Titan, Rockaway CrossFit None 2 Minutes Double Unders
12 Minutes Burpee Pull ups
2 Minutes Row 		16m 00s
Performed as RX
Chris King 11/26/2013 Blue Titan, Rockaway CrossFit Linda 10-9-8-7-6-5-4-3-2-1 reps of the triplet:

Deadlift: 1 1/2 body weight
Bench press: body weight
Clean: 3/4 body weight

Set up three bars and storm through for time.		 31m 00s
Workout Scaled
Chris King 11/25/2013 Blue Titan, Rockaway CrossFit push pull 100x Double Unders
5x Strict Pull ups
25x Push ups
5x Strict Wide-Grip Pull ups
25x Overhead Press (Empty Barbell)
5x Strict Chin ups
25x Burpees
5x Strict Close Grip Pull ups
25x Ring Dips
5x Strict Pull ups
100x Double Unders 		12m 53s
Performed as RX
Chris King 11/24/2013 Blue Titan, Rockaway CrossFit None 40 Bench press 135
20 Clean n Jerk 135
20 GHD's

Front Squat ladder

30m 00s
Performed as RX
Chris King 11/23/2013 Blue Titan, Rockaway CrossFit Drago and Death 15 Minute AMRAP

You may break up the following exercises however you like. The goal is to get as many reps as you can in the time limit.
150 Double Unders
45 GHD Situps or 2tb
60 ball slams 20
30 Hand Release Push-Ups
90 Thrusters @ 45#
30 Russian Twists with slamball
15 Clean & Jerk @ 135#
800m run

Rest 3 minutes

Death by air squats - start at 20 in the first minute
rest 3 minute
Death by power cleans - start at 10 the first minute
rest 3 minutes
Death by box jumps - start at 15 the first minute
45m 00s
Performed as RX
Chris King 11/22/2013 Blue Titan, Rockaway CrossFit None 15 Rounds
3x Power Snatch, 80% 1RM
1x Overhead Squat 		16m 20s
Workout Scaled
Chris King 11/19/2013 Blue Titan, Rockaway CrossFit None 4 rounds
8 thrusters 3/4 BW
8 Snatch deadlift 1.5 BW

Work up to your own prescribed load.		 28m 13s
Workout Scaled
Chris King 11/18/2013 Blue Titan, Rockaway CrossFit None 100x Double Unders (300x Singles)
90x Air Squats
80x Sit ups
70x Wall Balls
60x Push ups
50x Box Jumps
40x Pull ups
30x Dips
20x Overhead Squat (Empty Barbell)
10x Handstand Push ups 		28m 55s
Performed as RX
Chris King 11/16/2013 Blue Titan, Rockaway CrossFit SOF 11/16 Strength:
10:15 - 10:27
12 Minute EMOM
3x Push Jerk @ 60% 1RM (or #135/95)

Stamina:
10:30-10:40 (Cap this at 10 Minutes)
3 Rounds
Max Reps: Back Squat, #225/155
20x KB Romanian Deadlift
Max Reps: Toes to Bar

Work Capacity:
10:45-11:05
20 Minute EMOM
Odd: 5x Thrusters, #135/95
Even: 10x Burpees

43m 34s
Performed as RX
Chris King 11/16/2013 Blue Titan, Rockaway CrossFit Clean n Jerk Ladder Start at 95 perform 3 at each weight
add 10# for each successful lift		 95(3)-115(3)-135(3)-145(3)-155(3)-165(1) lbs
Performed as RX
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