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Athlete Date Sort Location Workout Name Description Results
Coach Nick Sorrel 12/28/2011 Crossfit H-town None 50 wall climbs
50 kb swings 70/55lb
50 goblet squats 70/55lb
50 Heavy wall balls 50/40/30/20lbs
23m 13s
Performed as RX
Coach Nick Sorrel 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
15m 10s
Performed as RX
Coach Nick Sorrel 12/20/2011 Crossfit H-town None 21-15-9 reps of:
Row (calories)
Slam Balls
KTE's
Jumping Lunges
8m 19s
Performed as RX
Coach Nick Sorrel 12/19/2011 Crossfit H-town None "Fast Fran"
21-15-9
Thrusters 45/35lb (Unbroken)
Pullups/ Box Pullups (do pullups if you can do w/o band. If use a light band scale band up to fatter and do strict Pullups. If use fat band normally, scale to box)

Rest 3:00 min
"Forgiving Grace"
30 Clean and Jerks 65/45lb (Must use form) Weight is the same for all.

Rest 3:00min

Row 500m x 3
Rest 2:00 between each

*Score is total time minus 10 minutes rest
9m 47s
Performed as RX
Coach Nick Sorrel 12/15/2011 Crossfit H-town None 21-18-15-12-9-6-3 reps of
Hand Release Push Ups
Wall balls 20lb/14lb

10 min. cutoff
5m 12s
Performed as RX
Coach Nick Sorrel 12/05/2011 Crossfit H-town H-town Hold'em 5 Muscle-ups then
3 RFT
20 Push-up Pass-thrus
20 Sit-ups
20 Lunges (45/25lbs)
then
5 muscle-ups
10m 54s
Performed as RX
Coach Nick Sorrel 12/05/2011 Crossfit H-town None 5 Rounds for time of:
15 Deadlifts 225/135lb
40 Dbl unders/80 singles
Every minute stop and do 5 burpees (can't skip Burpees)

25min Cutoff
12m 50s
Performed as RX
Coach Nick Sorrel 12/04/2011 Crossfit H-town None 30 Muscle-ups for time 4m 47s
Performed as RX
Coach Nick Sorrel 12/02/2011 Crossfit H-town Karen 150 WallBalls for time 5m 35s
Performed as RX
Coach Nick Sorrel 12/01/2011 Crossfit H-town J.T. 21-15-9
Handstand Pushups
Ring Dips
Pushups
4m 54s
Performed as RX
Coach Nick Sorrel 11/30/2011 Crossfit H-town Randy 75 Power Snatch for time 75/45lb 4m 52s
Performed as RX
Coach Nick Sorrel 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
15m 26s
Performed as RX
Coach Nick Sorrel 11/22/2011 Crossfit H-town None 10 HSPU
15 Deadlift 250#
25 box jump 30"
50 Pull ups
100 Wall balls 20#
200 Double unders
Run 400 meters with 45# plate
18m 08s
Performed as RX
Coach Nick Sorrel 11/21/2011 Crossfit H-town None 5 rounds of:

6min AMRAP
Run 800m
10 Games Style Pushups
7 thrusters 135/95lb

Start each 6min AMRAP with the 800m run. Use the remaining time to perform as many pushups and thrusters as possible. The next 6min AMRAP begins as soon as the previous one ends. Start with the 800m run, then resume the pushups/thrusters where you left off.

Score is total rounds completed of pushups and thrusters
8 rounds 12 reps
Performed as RX
Coach Nick Sorrel 11/16/2011 Crossfit H-town None 1000m row
Then
20-15-10
Pullups
Deadlifts 225lbs/135lbs
Hand-release Pushups
Then
800m run
14m 21s
Performed as RX