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Athlete Date Sort Location Workout Name Description Results
Chris Dalalo 04/17/2012 CR8 CrossFit Esper - BDAY WOD For Time:
400 meter run (Buy in)
36-15-9-15-36 rep rounds of:
American Swings
Hand-Release Push Ups
Sit Ups
400 meter run (Buy out)
 18m 27s
Performed as RX
Chris Dalalo 04/14/2012 CR8 CrossFit Invisible Fran 3 rounds, 21-15-9x
Squats
Push-ups
 2m 02s
Performed as RX
Chris Dalalo 04/13/2012 CR8 CrossFit CR8 18 Minute AMRAP
15 Box Jumps (24"/20")
12 Shoulder to overhead (115/75)
9 Knees to elbow
 5 rounds 27 reps
Performed as RX
Chris Dalalo 04/06/2012 CR8 CrossFit CR8 Strength - Snatches Snatches 85# lbs
Performed as RX
Chris Dalalo 04/06/2012 CR8 CrossFit CR8 6 Apr 15-12-9 reps for time of:
Deadlift (225#)
20 pound Medicine ball clean
Chest to bar pull-up		 8m 37s
Workout Scaled
Chris Dalalo 04/04/2012 CR8 CrossFit CrossFit.com 040218 Four time:
Run 400 meters
25 Alligator push-ups
Run 400 meters
50 Hollow rocks
Run 400 meters
50 Sit-ups
Run 400 meters
50 Grasshoppers
 13m 57s
Performed as RX
Chris Dalalo 04/03/2012 CR8 CrossFit CR8 Balls For time:
50 Wall ball shots, 20 pound ball
10 Pull ups
40 Wall ball shots, 20 pound ball
8 Pull ups
30 Wall ball shots, 20 pound ball
6 Pull ups
20 Wall ball shots, 20 pound ball
4 Pull ups
10 Wall ball shots, 20 pound ball
2 Pull ups
 13m 07s
Performed as RX
Chris Dalalo 03/31/2012 CR8 CrossFit CR8 31 Mar 12 15-13-11-9-7-5-3-1
Jump over box (24/20)
1-3-5-7-9-11-13-15
Inverted Burpees		 12m 59s
Performed as RX
Chris Dalalo 03/30/2012 CR8 CrossFit Del For Time:
25 Burpees
Run 400 meters with a 20 pound medicine ball
25 Weighted pull-ups with a 20 pound dumbbell
Run 400 meters with a 20 pound medicine ball
25 Handstand push-ups
Run 400 meters with a 20 pound medicine ball
25 Chest-to-bar pull-ups
Run 400 meters with a 20 pound medicine ball
25 Burpees
 18m 51s
Workout Scaled
Chris Dalalo 03/28/2012 CR8 CrossFit Airdyne 1 mile airdyne for time 2m 57s
Performed as RX
Chris Dalalo 03/28/2012 CR8 CrossFit CrossFit.com 120328 Row 2km 8m 15s
Performed as RX
Chris Dalalo 03/27/2012 CR8 CrossFit Gymnastic total Gymnastics Total
Max reps pull-ups (reps)
Max height box jump (inches)
Max time handstand (seconds)
Max L-sit on parallettes (seconds)		 207 reps
Workout Scaled
Chris Dalalo 03/26/2012 CR8 CrossFit AMRAP 26 MAR AMRAP 12 Minutes:

200 Meter Run
10 Front Squats (115#/85#)
12 Hand release push ups

 5 rounds 17 reps
Workout Scaled
Chris Dalalo 03/24/2012 CR8 CrossFit CR8 24 Mar 12 3 rounds for time:
50 Ab Mat Sit Ups
5 Wall Walk Burpees
100 Single Unders
 11m 34s
Performed as RX
Chris Dalalo 03/23/2012 CR8 CrossFit TJ Gym WOD For Time:
5 Muscle Ups
25 Deadlfits (135/95)
4 Muscle Ups
20 Deadlifts
3 Muscle Ups
15 Deadlifts
2 Muscle Ups
10 Deadlifts
1 Muscle Up
5 Deadlfits		 8m 11s
Workout Scaled
Chris Dalalo 03/21/2012 CR8 CrossFit CR8 CrossFit 21 Mar 21-15-9 Rep Rounds for Time:

Handstand push-up
400m Run		 7m 28s
Workout Scaled
Chris Dalalo 03/20/2012 CR8 CrossFit WOD Gone Bad This work-out is similar to Fight Gone Bad. It uses the 3 round version. In this work-out you rotate through each of five stations after a minute. The clock does not reset or stop between stations. On the call of rotate, athletes must move to the next station immediately for a good score.

The stations are:

wall ball shots, 10 feet target (14 lbs) (reps)
toes-to-bar (reps)
thruster (65 lbs) (reps)
kettle-bell swing (35 lbs) (reps)
burpee box jump (20 inches) (reps)
 265 reps
Performed as RX
Chris Dalalo 03/19/2012 CR8 CrossFit CrossFit.com 120319 Five rounds for time of:
Turkish Get-up, 45 pound barbell, 21 reps
Run 400 meters
 31m 37s
Workout Scaled
Chris Dalalo 03/17/2012 CR8 CrossFit 10 to 1 10-9-8-7-6-5-4-3-2-1
DB Squat Clean
Box Jumps

 9m 16s
Performed as RX
Chris Dalalo 03/16/2012 CR8 CrossFit CF Deck of Cards For Time:
Each suit of cards has been designated a movement:
1. Clubs - Squats
2. Spades Push Ups
3. Hearts Pull Ups
4. Diamonds Sit ups
5. Joker 400 meter run
6. Joker - 50 Burpees
 31m 14s
Performed as RX
Chris Dalalo 03/14/2012 CR8 CrossFit CR8 Remote - 14 Mar 12 15 minute AMRAP
(As Many Rounds As Possible)

10 mountain climbers
10 push ups
10 walking lunges		 22 rounds 9 reps
Performed as RX
Chris Dalalo 03/10/2012 CR8 CrossFit Barbara Five rounds, each for time of:
20 Pull-ups
30 Push-ups
40 Sit-ups
50 Squats

Rest precisely three minutes between each round.		 38m 31s
Performed as RX
Chris Dalalo 03/09/2012 CR8 CrossFit CrossFit Games Open 12.3 Complete as many rounds and reps as possible in 18 minutes of:
15 Box jumps, 24" box/20" box
12 115 pound/ 75 pound Push press
9 Toes-to-bar		 204 reps
Workout Scaled
Chris Dalalo 03/06/2012 CR8 CrossFit CR8 Remote 6 Mar 12 For time:

50 burpees
75 flutter kicks (4 Count - L,R,L,R = 1 Rep)
100 push ups
150 sit ups		 19m 54s
Performed as RX
Chris Dalalo 03/05/2012 CR8 CrossFit Fight Gone Bad Three rounds of:
Wall-ball, 20 pound ball, 10 ft target (Reps)
Sumo deadlift high-pull, 75 pounds (Reps)
Box Jump, 20" box (Reps)
Push-press, 75 pounds (Reps)
Row (Calories)

In this workout you move from each of five stations after a minute.The clock does not reset or stop between exercises. This is a five-minute round from which a one-minute break is allowed before repeating. On call of "rotate", the athletes must move to next station immediately for best score. One point is given for each rep, except on the rower where each calorie is one point.		 233 reps
Performed as RX
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