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Athlete Date Sort Location Workout Name Description Results
Coach Theo Tsekouras 02/06/2013 Crossfit H-town None WOD:
"Fran"
21-15-9
Thrusters 95/65
Pullups		 2m 49s
Performed as RX
Coach Theo Tsekouras 01/31/2013 Crossfit H-town None 15-minute AMRAP:
2 muscle ups
3 clean and jerks, 135/95
4 squat cleans
5 burpees
 9 rounds 0 reps
Performed as RX
Coach Theo Tsekouras 01/31/2013 Crossfit H-town None Then...
5 mins of max double unders		 256 reps
Performed as RX
Coach Theo Tsekouras 01/30/2013 Crossfit H-town None For time:
200 squats
100 situps
100 kb swings, 53/35#
100 push ups
*partition the reps anyway you like		 13m 17s
Performed as RX
Coach Theo Tsekouras 01/29/2013 Crossfit H-town None For Time:
20 Thrusters 155/105
-then-
4 rounds
10 T2B
15 Wall Balls		 6m 51s
Performed as RX
Coach Theo Tsekouras 01/25/2013 Crossfit H-town None WOD: 10 min AMRAP
5 Squat Cleans 95/65
10 Pushups
15 Dbl unders		 10 rounds 13 reps
Performed as RX
Coach Theo Tsekouras 01/23/2013 Crossfit H-town None In 35 minutes:

Run a 5K
w/ a med ball 20/14		 31m 26s
Performed as RX
Coach Theo Tsekouras 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
 6m 36s
Performed as RX
Coach Theo Tsekouras 12/07/2012 Crossfit H-town None For time:
50 Burpees
50 Calorie row
50 Slam Balls (M 50/F 30)		 8m 36s
Performed as RX
Coach Theo Tsekouras 11/26/2012 Crossfit H-town None 7 rounds for time of:
12 thrusters (M 75/F 45)
9 Toes to bar
200 m run with med ball (20/14)		 17m 28s
Performed as RX
Coach Theo Tsekouras 11/19/2012 Crossfit H-town None 9-6-3 reps of:
Deadlift (M 185/F 125)
Squat Cleans		 3m 31s
Performed as RX
Coach Theo Tsekouras 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		 23m 35s
Performed as RX
Coach Theo Tsekouras 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 00s
Performed as RX
Coach Theo Tsekouras 10/29/2012 Crossfit H-town Nate Complete as many rounds in twenty minutes as you can of:
2 Muscle-ups
4 Handstand Push-ups
8 2-Pood Kettlebell swings		 14 rounds 2 reps
Performed as RX
Coach Theo Tsekouras 09/21/2012 Crossfit H-town None 3 rounds for time of:
400 m run
21 KB swings (M 70/F 55)
15 box jumps (M 30"/F 24")		 11m 10s
Performed as RX
Coach Theo Tsekouras 09/19/2012 Crossfit H-town Heavy Rowing Grace 3 rounds for time of:
500m Row
10 Squat Cleans to Overhead (M 155 lbs/F 105 lbs)		 13m 20s
Performed as RX
Coach Theo Tsekouras 09/18/2012 Crossfit H-town None As many rounds as possible in 10 minutes of:
2 Rope Climbs (Sub 5 K2E to C2B pullup)
5 Burpees
100m Run		 7 rounds 1 reps
Performed as RX
Coach Theo Tsekouras 09/17/2012 Crossfit H-town None 50 Double unders
-then-
9-7-5
Power Snatch (M 135/F 95)
Thrusters
-then-
50 Double unders		 6m 33s
Performed as RX
Coach Theo Tsekouras 09/13/2012 Crossfit H-town None 15-12-9 reps of:
Split jerk (M 115/ F 85)
Burpees		 4m 02s
Performed as RX
Coach Theo Tsekouras 08/24/2012 Crossfit H-town Grace 135 pound Clean and Jerk, 30 reps 2m 12s
Performed as RX
Coach Theo Tsekouras 08/23/2012 Crossfit H-town Helen Three rounds for time:
Run 400 meters
21 Kettlebell swings (M 55 lbs/F 35 lbs)
12 Pull-ups		 8m 12s
Performed as RX
Coach Theo Tsekouras 08/21/2012 Crossfit H-town Nasty Girls 3 rounds for time of:
50 Squats
7 Muscle-ups
10 Hang power cleans (M 135 lbs/F 95 lbs)		 9m 38s
Performed as RX
Coach Theo Tsekouras 08/20/2012 Crossfit H-town Filthy Fifty For time:
50 Box jump, (M 24"/ F 20")
50 Jumping pull-ups
50 Kettlebell swings, (M 35 lbs/F 25 lbs)
50 steps of walking lunge
50 Knees to elbows
50 Push press, (M 45 lbs/F 35 lbs)
50 Situps
50 Wall ball shots, (M 20 lbs/ F14lbs)
50 Burpees
50 Double unders (scale is 50 jump tucks)		 21m 47s
Performed as RX
Coach Theo Tsekouras 08/17/2012 Crossfit H-town None 30-20-10 reps of:
Power Clean (M 155 lbs/F 105 lbs)
Ring dips		 8m 04s
Performed as RX
Coach Theo Tsekouras 08/15/2012 Crossfit H-town None As many rounds as possible in 35 minutes of:
400m run
15 box jumps (M 24/F 20)
15 kettlebell swings (M 55 lbs/F 35 lbs)		 10 rounds 0 reps
Performed as RX
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