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Coach Nick Sorrel 04/04/2013 Crossfit H-town None For Time:

400m Run
-then-
10 Rounds
10 T2B
10 Lunges (total)
10 Burpees
-then-
400m RUn		 17m 45s
Performed as RX
Coach Nick Sorrel 04/02/2013 Crossfit H-town None for time:
-buy in of 200m farmers carry, 53/35# (ONLY 1 KB)
20-15-10 reps of:
strict press, 95/65#
pull ups, no kip
-cash out of 200m farmers carry, 53/35#		 8m 46s
Performed as RX
Coach Nick Sorrel 04/01/2013 Crossfit H-town None 8 sets of:
1 full snatch, 1 ohs
*Post heaviest load.		 195 lbs
Performed as RX
Coach Nick Sorrel 03/25/2013 Crossfit H-town None Wod: In 20 minutes Complete:
21-18-15-12-9-6-3 reps of:
lunges
deadlifts, 155/105#
pull ups
*One lunge = one step		 08m 34s
Performed as RX
Coach Nick Sorrel 03/04/2013 Crossfit H-town None 2 RFT
80 double unders
60 squats
40 kb swings, 53/35#
20 ring dips		 9m 26s
Performed as RX
Coach Nick Sorrel 03/01/2013 Crossfit H-town None In 7 minutes
Complete 100 Dbl unders
-then-
6 Rounds of
1 Thruster 185/125
8 T2B		 4m 05s
Performed as RX
Coach Nick Sorrel 02/27/2013 Crossfit H-town None For time:
50 Box jump, 24 inch box
50 Jumping pull-ups
50 Kettlebell swings, 1 pood
Walking Lunge, 50 steps
50 Knees to elbows
50 Push press, 45 pounds
50 situps
50 Wall ball, 20 pound ball
50 Burpees
50 Double unders		 18m 56s
Performed as RX
Coach Nick Sorrel 02/12/2013 Crossfit H-town None -1000m row buy in
2 rounds of:
20 deadlifts, 225/155#
30 burpees
40 sit ups w/wall touch		 12m 21s
Performed as RX
Coach Nick Sorrel 02/05/2013 Crossfit H-town None WOD: 10 RFT
5 HSPU
10 Situps
15 Walking Lunges		 10m 51s
Performed as RX
Coach Nick Sorrel 01/21/2013 Crossfit H-town None For Time:
30 Toe 2 Bar
-then-
5 Rounds
8 Front Squat 135/95
12 Wall Balls 20/14
 5m 26s
Performed as RX
Coach Nick Sorrel 01/10/2013 Crossfit H-town Coach Nick Hates Endurance Complete in any order 35 min Cap.

2000m Row
1 mile Run
50 Burpees
50 Wall balls
50 Dbl unders		 22m 15s
Performed as RX
Coach Nick Sorrel 12/03/2012 Crossfit H-town None 4 Rounds for time of:
8 Power Clean (M 155/F 105)
8 Barbell Roll outs (3 burpee penalty if you fall during the roll out)		 4m 23s
Performed as RX
Coach Nick Sorrel 11/15/2012 Crossfit H-town Nicole Complete as many rounds in 20 minutes as you can of:
Run 400 meters
Max rep Pull-ups		 0 rounds 170 reps
Performed as RX
Coach Nick Sorrel 11/11/2012 Crossfit H-town 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		 17m 13s
Performed as RX
Coach Nick Sorrel 11/07/2012 Crossfit H-town None 5 rounds for time of:
5 Barbell Complex (135/95)
5 Chest to Bar Pull-ups
5 Toe to Bars

1 Barbell complex = Deadlift, Hang Clean, Front Squat, Front Press, Back Squat, Press from back		 8m 53s
Performed as RX
Coach Nick Sorrel 11/05/2012 Crossfit H-town None 3 Rounds for time of:
200m Run
6 Squat Clean Thruster (95/65)
2 Rope Climbs
20 Wall Balls (20/14)		 8m 13s
Performed as RX
Coach Nick Sorrel 11/01/2012 Crossfit H-town None 100 Presses (M 45/F 35)
50 OH lunges w/ Barbell (Both legs equals 1 rep)		 6m 57s
Performed as RX
Coach Nick Sorrel 10/31/2012 Crossfit H-town None 125 Situps
100 KB Swings (M 53/F 35)
75 double unders
50 Burpees		 12m 10s
Performed as RX
Coach Nick Sorrel 10/30/2012 Crossfit H-town None Run 8x400m
Laps 1, 3, 5, and 7 are sprints
Laps 2, 4, 6, and 8 are recovery jogs		 16m 06s
Performed as RX
Coach Nick Sorrel 10/24/2012 Crossfit H-town None Max Reps 1:30 Bar Muscle ups (sub Chest to Bar Pullups)
rest 1:30
Max Reps 1:30 Shoulder to Overhead (M 185/F 125)
rest 1:30
Max Reps 1:30 Run 50 m and max front squat with remaining time (M 165/F 105)		 49 reps
Performed as RX
Coach Nick Sorrel 10/22/2012 Crossfit H-town None 4 Rounds for time of:
10 Deadlift (M 185/F 125)
15 Burpees
20 double unders
1 minute rest between rounds		 7m 33s
Performed as RX
Coach Nick Sorrel 10/11/2012 Crossfit H-town None For time:
2-4-6 reps of Squat Cleans (M 205/F 135)
Begin and end with 35 squats. Perform 35 squats between rounds. 		5m 05s
Performed as RX
Coach Nick Sorrel 10/06/2012 Crossfit H-town Randy 75/45 pound Power snatch, 75 reps for time. 4m 23s
Performed as RX
Coach Nick Sorrel 09/27/2012 Crossfit H-town None 9 Hang Cleans 185/125, 155/105, 125/85, 95/65
9 Burpee Box Jumps 24/20"
6 Hang Cleans
6 Burpee Box Jumps
3 Hang Cleans
3 Burpee Box Jumps		 2m 01s
Performed as RX
Coach Nick Sorrel 09/24/2012 Crossfit H-town None 100 Burpees
Every minute stop and do 5 Wall Balls (M 20/F 14)		 6m 44s
Performed as RX
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