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Athlete Date Sort Location Workout Name Description Results
Christopher Rhode 03/21/2014 Rogue River CrossFit Power/Strength Back Squat 3-3-3 225 all 3 lbs
Performed as RX
Christopher Rhode 03/20/2014 Rogue River CrossFit Conditioning (paced) On the minute 18 minutes:
2x max distance rotational broad jumps (switch directions each round)
2x muscle-ups (or substitute 2x pull-ups and 2x dips)		 18 rounds 0 reps
Performed as RX
Christopher Rhode 03/19/2014 Rogue River CrossFit None AMRAP 15 minutes:
10x front squat
8x front rack posterior lunges
6x push press
(115/75)		 6 rounds 0 reps
Workout Scaled
Christopher Rhode 03/19/2014 Rogue River CrossFit Power/Strength Push Jerk 3-3-3 135 lbs
Performed as RX
Christopher Rhode 03/18/2014 Rogue River CrossFit None 6 Cycles 1 minute work / 1 minute rest:
5x single arm KB swing (choose load)
5x single arm KB farmer's walking lunges
(switch arms each cycle)		 3 rounds 0 reps
Performed as RX
Christopher Rhode 03/17/2014 Rogue River CrossFit Grace For Time: Clean and Jerk, 30 reps (135/95) 4m 30s
Workout Scaled
Christopher Rhode 03/17/2014 Rogue River CrossFit Power/Strength Squat Clean 3-3-3 115 115 115 lbs
Performed as RX
Christopher Rhode 03/14/2014 Rogue River CrossFit None 4 Cycles 3 minutes work / 1 minute rest:
12x Lateral Wall Balls (20/14)
12x KB Swing (53/35)
50ft Lateral Bear Crawl		 2 rounds 0 reps
Performed as RX
Christopher Rhode 03/12/2014 Rogue River CrossFit Conditioning (paced) On the minute for 17 minutes:
3x snatch grip deadlift (moderately heavy load)
3x strict pull-ups		 135 lbs
Performed as RX
Christopher Rhode 03/12/2014 Rogue River CrossFit Power/Strength Deadlift 3-3-3 295, 275, 225, 135 lbs
Performed as RX
Christopher Rhode 03/10/2014 Rogue River CrossFit Power/Strength Push Press 3-3-3 185, 185, 135 lbs
Performed as RX
Christopher Rhode 03/10/2014 Rogue River 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		 7 rounds 2 reps
Performed as RX
Christopher Rhode 03/07/2014 Rogue River CrossFit Curvy 12 Cycles 30 seconds work / 30 seconds rest:
odd: rotational wall balls (20/14)
even: lateral hurdle hops (12 in/6 in)		 357 reps
Performed as RX
Christopher Rhode 03/06/2014 Rogue River CrossFit On The Edge AMRAP 18 minutes:
1x hand release push-up
1x single arm KB swing each side (choose load)
25x double-unders
2x hand release push-ups
2x single arm KB swings each side (choose load)
25x double-unders
etc. (keep climbing)		 12 rounds 36 reps
Performed as RX
Christopher Rhode 03/05/2014 Rogue River CrossFit Power/Strength Hang Power Clean 3-3-3 155, 155, 135 lbs
Performed as RX
Christopher Rhode 03/05/2014 Rogue River CrossFit Atlas 6 Rounds For Time:
10x Thruster (95/65)
10x Overhead Lunges (95/65)		 9m 45s
Workout Scaled
Christopher Rhode 02/28/2014 Rogue River CrossFit Power/Strength Deadlift 4-4-4-4-4 285, 285, 265, 245, 225, 135 warmup lbs
Performed as RX
Christopher Rhode 02/27/2014 Rogue River CrossFit None AMRAP 10 minutes:
3x strict pull-ups
13x wall balls (20/14)
23x double-unders		 7 rounds 16 reps
Performed as RX
Christopher Rhode 02/26/2014 Rogue River CrossFit Power/Strength Split Jerk 4-4-4-4-4 135 all 5 lbs
Performed as RX
Christopher Rhode 02/26/2014 Rogue River CrossFit Don't Blink 16 rounds 30 sec work / 30 sec rest:
left single arm KB snatch
lateral box jump
right single arm KB snatch
rotational box jump
(alternate exercises each round)		 160 reps
Performed as RX
Christopher Rhode 02/24/2014 Rogue River CrossFit Power/Strength Hang Power Snatch 4-4-4-4-4 115, 95, 85, 65, 45 lbs
Performed as RX
Christopher Rhode 02/24/2014 Rogue River CrossFit Cindy AMRAP 20 minutes:
5x Pull-Ups
10x Push-Ups
15x Squats		 15 rounds 15 reps
Performed as RX
Christopher Rhode 02/20/2014 Rogue River CrossFit Conditioning (paced) On the minute for 18 minutes:
2x max height box jumps
1-2x muscle ups		 45 in
Performed as RX
Christopher Rhode 02/19/2014 Rogue River CrossFit Power/Strength Hang Squat Clean 4-4-4-4-4 135, 115, 115, 95, 95 lbs
Performed as RX
Christopher Rhode 02/19/2014 Rogue River CrossFit Angel Eyes For time:
100x Double Unders
35x Singe Arm Posterior Lunging Thruster Left
50x Push-Ups
50x KB Halo Left
100x Double Unders
35x Single Arm Posterior Lunging Thruster Right
50x Push Ups
50x KB Halo Right
100x Double Unders		 16m 45s
Performed as RX
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