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Athlete Date Sort Location Workout Name Description Results
Cillian O'Shea 10/21/2013 CrossFit Athlone MetCon Skills
Front Squat 5-5 (30 - 30)
Push Press 5-5 (30 - 30)

Lower Back Squat 3-3-3-3 ( 50 - 90- 100 - 105)
Press 3-3-3-3 ( 30-50-55-57.5)

MetCon
3 rounds for time

KTC x10
Run 200m
Push Ups x10
 5m 35s
Performed as RX
Cillian O'Shea 10/19/2013 CrossFit Athlone 50-50-50 Skills
Overhead Squat
5-5-5-5-5 (20-22.5-25-27.5-30)

Met Con
50 lunges 5kg plate
50 burpees
50 pullups 		12m 20s
Workout Scaled
Cillian O'Shea 10/15/2013 CrossFit Athlone 50 wall balls Strength.
Front Squat 2-2-2-2-2-2-2 (20-30-40-50-60-70-80-82.5)

MetCon
50 Wall Balls		 3m 19s
Performed as RX
Cillian O'Shea 10/14/2013 CrossFit Athlone None Strength
LB Squats 5-5-5-5-5-5 (50-70-90-100-102.5-105)
Press 5-5-5-5-5 ( 30-40-50-52.5-52.5)

MetCon
AMRAP 7min
KTC x7
Box Jumps x7
Chin Ups x7		 3 rounds 63 reps
Workout Scaled
Cillian O'Shea 09/25/2013 CrossFit Athlone Strength Strength: Intermediate
Take 15 minutes to build to a heavyish Back Squat x 1-2 reps

Strength Beginners: Back Squat 3-3-3-3-3-3 reps (adding 5lbs every workout)



Conditioning
For Max Reps:
Int= 3 minutes/ Beg=90seconds Back Squat
(Men Int=1/2 BW -Beg=1/4 BW; Women Int=1/2 BW, Beg=1/4 BW)
Rest Int=60 sec - Beg=90 sec then perform
Int= 3 Minutes/ Beg=90 sec of Ring/Bar Rows
Rest Int=60 -Beg 90seconds
3 Minutes/90 seconds of Burpees		 64 reps
Performed as RX
Cillian O'Shea 09/02/2013 CrossFit Athlone Cindy Complete as many rounds in 20 minutes as you can of:
5 Pull-ups
10 Push-ups
15 Squats

 8 rounds 29 reps
Workout Scaled
Cillian O'Shea 08/26/2013 CrossFit Athlone AMRAP 12 MINUTES AMRAP IN 12 MINUTES OF

WG Dead Hang Pull Ups x 5
Burpees x 5
Bear Crawl x 5		 105 reps
Performed as RX