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Athlete Date Sort Location Workout Name Description Results
Chris Pereira 08/13/2012 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.		 41m 09s
Performed as RX
Chris Pereira 07/27/2012 CR8 CrossFit 2K Row 2K Row for time 7m 46s
Performed as RX
Chris Pereira 07/24/2012 CR8 CrossFit None 10 Minute AMRAP
200 Meter Run
12 Snatches

Rest 5 Minutes

10 Minute AMRAP
200 Meter Run
20 Wallballs		 8 rounds 0 reps
Performed as RX
Chris Pereira 07/20/2012 CR8 CrossFit Burpee Mu/Row 3 Rounds for time
3 Burpee Muscle Ups
500 meter row		 9m 24s
Performed as RX
Chris Pereira 07/18/2012 CR8 CrossFit SQT Three rounds for time of:
95 pound Ground to overhead, 10 reps
200 yard Shuttle sprint, 50 yards there and back twice		 5m 56s
Performed as RX
Chris Pereira 07/17/2012 CR8 CrossFit Outlaw Conditioning WOD 3 rounds for time/reps of:

5 Cleans (full squat) to Thrusters 95#/45#
50 Double-Unders
5 Cleans (full squat) to Thrusters 95#/45#

*Rest 1 minute.

1 minute Max Effort Burpee

*Rest 1 minute, then begin the next round		 17m 00s
Performed as RX
Chris Pereira 07/16/2012 CR8 CrossFit Elizabeth 21-15-9 reps of:
Clean 135 pounds
Ring dips		 9m 00s
Performed as RX
Chris Pereira 07/10/2012 CR8 CrossFit Brenton Five rounds for time of:
Bear crawl 100 feet
Standing broad-jump, 100 feet

Do three Burpees after every five broad-jumps. If you've got a twenty pound vest or body armor, wear it.		 11m 38s
Performed as RX
Chris Pereira 07/09/2012 CR8 CrossFit None 15-12-9-6-3 Reps of:
Power Clean (155, 105)
Handstand Push Ups
Chest to Bar Pull Ups
200 Meter Run
 21m 43s
Performed as RX
Chris Pereira 07/06/2012 CR8 CrossFit Randy 75 pound Power snatch, 75 reps for time. 6m 11s
Performed as RX
Chris Pereira 07/04/2012 CR8 CrossFit CR8 4 Rounds for time:

15 Knees to Elbows
15 Supermans
15 Box Jumps
7m 20s
Performed as RX
Chris Pereira 06/18/2012 CR8 CrossFit Spice Night - CFNE 10 rounds for time:
12 Burpees
12 pull ups		 18m 39s
Performed as RX
Chris Pereira 06/15/2012 CR8 CrossFit Flag Day - USCF run 1 miles
Rest 2 minutes then
20 Squat Clean 135/95
20 Box jump 24/20
20 Walking Lunges with plate on chest 45/25
20 Box jumps
20 Squat Cleans 135/95
Rest 2 minutes
Run 1 miles		 33m 30s
Performed as RX
Chris Pereira 06/13/2012 CR8 CrossFit Sandbag WOD 3 Rounds for time:

5 Sandbag Plank and Pull Throughs
10 Sandbag Bear Hug Squats
15 Sandbag Shoulder to Shoulder Press
20 Double Unders (60 Single Unders)		 6m 38s
Performed as RX
Chris Pereira 06/11/2012 CR8 CrossFit Snatches/Chest to Bar 3 rounds for time
15 power snatches (115/75)
50 jumping chest to bar pullups		 15m 13s
Performed as RX
Chris Pereira 06/09/2012 CR8 CrossFit None 4 Rounds For Time:
400 Meter Run
50 Air Squats
 13m 30s
Performed as RX
Chris Pereira 06/08/2012 CR8 CrossFit TTW 5 Rounds

10 Dips (Use bench, box, chair or etc)
10 Sit ups
10 Push ups
10 Squats
 4m 30s
Performed as RX
Chris Pereira 06/06/2012 CR8 CrossFit CR8 Five rounds for time of:
7 Deadlifts (225#)
15 Handstand push-ups
 10m 08s
Performed as RX
Chris Pereira 06/06/2012 CR8 CrossFit CR8 Five rounds for time of:
7 Deadlifts (225#)
15 Handstand push-ups
 10m 08s
Performed as RX
Chris Pereira 06/01/2012 CR8 CrossFit CrossFit.com 020125 Five rounds of:
15 GHD Back extensions / Supermans
15 GHD Sit ups / Regular Sit ups
10 Pull ups
10 Dips

Then ..
1 Mile run		 17m 10s
Performed as RX
Chris Pereira 05/30/2012 CR8 CrossFit CrossFit.com 111210 Resting 60 seconds between sets:
Bench press 2-2-2-2-2-2-2-2-2-2
 185 lbs
Performed as RX
Chris Pereira 05/29/2012 CR8 CrossFit CrossFit.com 120529 21-15-9 reps for time of:
95 pound Front squat
Burpee
Pull-up		 8m 02s
Performed as RX
Chris Pereira 05/28/2012 CR8 CrossFit Wittman Seven rounds for time of:
1.5 pood Kettlebell swing, 15 reps
95 pound Power clean, 15 reps
15 Box jumps, 24" box		 24m 42s
Performed as RX
Chris Pereira 05/25/2012 CR8 CrossFit CrossFit.com 110226 21-15-9 reps of:
95 pound Sumo deadlift high-pull
95 pound Overhead squat		 7m 56s
Performed as RX
Chris Pereira 05/23/2012 CR8 CrossFit Blake Four rounds for time of:
100 foot Walking lunge with 45lb plate held overhead
30 Box jump, 24 inch box
20 Wallball shots, 20 pound ball
10 Handstand push-ups		 30m 01s
Performed as RX
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