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Athlete Date Sort Location Workout Name Description Results
Coach Acie N 01/31/2012 Crossfit H-town None Complete in any order for time:
1600m run
50 toes to bar
50 chin ups, palms facing in
150 medicine ball situps		 21m 48s
Performed as RX
Coach Acie N 01/27/2012 Crossfit H-town Helen Three rounds for time:
Run 400 meters
1 1/2 pood Kettlebell X 21 swings (or 55 pound dumbbell swing) (1 pood for women)
12 Pull-ups		 12m 38s
Performed as RX
Coach Acie N 01/24/2012 Crossfit H-town None Three rounds for time of:
Run 400 meters
75m/45f pound Squat snatch, 15 reps
9 Handstand push-ups		 14m 27s
Performed as RX
Coach Acie N 01/19/2012 Crossfit H-town None 200m run
then
15-12-9-6-3 reps of:
Ring rows
Front Squat (95m/65f)
Bar-facing burpees
then
200m run		 10m 22s
Performed as RX
Coach Acie N 01/12/2012 Crossfit H-town None 21-15-9 reps for time of:
Wall Ball Sprawls (20m/14f)
Toes-to-bar
Wall Ball		 10m 04s
Performed as RX
Coach Acie N 01/10/2012 Crossfit H-town None 5 rounds for time of:
200m run
6 ground to overhead 135m/95f		 11m 10s
Performed as RX
Coach Acie N 01/05/2012 Crossfit H-town None 50-40-30-20-10 reps of:
Situps
Pushups		 12m 00s
Performed as RX
Coach Acie N 01/05/2012 Crossfit H-town Front Squat 5RM Front Squat 5-5-5-5-5 155 lbs
Performed as RX
Coach Acie N 01/03/2012 Crossfit H-town None 20min AMRAP
50 Dbl unders
Max reps Pullups(without coming off Bar)
6 Burpees
*Score is total # of pullups		 0 rounds 36 reps
Performed as RX
Coach Acie N 12/27/2011 Crossfit H-town None 5 3-minute rounds of:
Row 500m then max Thrusters 155/105lb

Rest 3-minutes between rounds

Score if number of Thrusters completed		 0 rounds 26 reps
Workout Scaled
Coach Acie N 12/22/2011 Crossfit H-town None 1 Christmas Power Snatch (95# / 65#)
2 Ring dips
3 Burpees
4 Pull-ups
5 Toes-2-Bar
6 Push-ups
7 Air-Squats
8 Jumping Lunges (each jump = 1)
9 Box Jumps (20")
10 10' Wall-Balls (20# / 14#)
11 KBS (53# / 36#)
12 Thrusters (95# / 65#)

30 MIN CUTOFF		 24m 20s
Performed as RX
Coach Acie N 12/20/2011 Crossfit H-town None 21-15-9 reps of:
Row (calories)
Slam Balls
KTE's
Jumping Lunges		 12m 00s
Performed as RX
Coach Acie N 12/01/2011 Crossfit H-town J.T. 21-15-9
Handstand Pushups
Ring Dips
Pushups		 11m 07s
Performed as RX
Coach Acie N 11/29/2011 Crossfit H-town DT Five rounds for time of:
155 pound Deadlift, 12 reps
155 pound Hang power clean, 9 reps
155 pound Push jerk, 6 reps		 14m 25s
Workout Scaled
Coach Acie N 11/26/2011 Crossfit H-town Danny As many rounds as possible in 20 min of:
24" box jump, 30 reps
115 pound push press, 20 reps
30 pull-ups		 2 rounds 42 reps
Performed as RX
Coach Acie N 11/22/2011 Crossfit H-town The 50's 50 KB Swings 55/35lb
50 Burpees
50 Pullups
50 Wall Balls
50 Box Jumps 30/24
50 Pass Thrus
Start with movement of your choice. Must complete all reps before moving on to your next movement		 24m 12s
Performed as RX
Coach Acie N 11/17/2011 Crossfit H-town None 8 rounds of Tabata:
Push Jerk, 95/65 lbs
Squats, 95/65 lbs
100m run penalty for each time the bar is set down.

Score = add lowest round of push jerks and lowest round of squats		 0 rounds 14 reps
Performed as RX
Coach Acie N 11/15/2011 Crossfit H-town None 21-15-9 Each rd. broken by 3 minutes rest

Calorie Row
Sandbag/slamball Cleans 90/50lb
Sandbag/slamball shoulder thruster
Sandbag/slamball run 200m

Score= total cumalitive time		 20m 50s
Performed as RX
Coach Acie N 11/10/2011 Crossfit H-town None 9min AMRAP
4 HSPU
6 Jumping Lunges
8 1-arm KB Thrusters (4 each hand)		 8 rounds 4 reps
Performed as RX
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