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Athlete Date Sort Location Workout Name Description Results
Coach Theo Tsekouras 08/13/2012 Crossfit H-town Carrie's Birthday WOD 31 Pullups
31 Hang Cleans (M 135 lbs/F 95 lbs)
31 One-legged squats
31 Bar facing burpees
31 Overhead Squats (M 135 lbs/F 95 lbs)
31 Pullups		 15m 30s
Performed as RX
Coach Theo Tsekouras 08/08/2012 Crossfit H-town None In 13 minutes complete the following in any order:
Run 800m
15 Squat Cleans (M 185/F 120)
60 KB swings (M 70/F 55)		 9m 04s
Performed as RX
Coach Theo Tsekouras 08/07/2012 Crossfit H-town None 3 rounds for time of:
20 wall balls (M 20/F 14)
400m run with ball
20 med ball situps
2 9-count pushups on ball		 14m 50s
Performed as RX
Coach Theo Tsekouras 08/06/2012 Crossfit H-town None 8,7,6,5,4,3,2,1 reps of:
Squat Clean (M 155/F 105)
30 double unders after each round		 8m 48s
Performed as RX
Coach Theo Tsekouras 07/31/2012 Crossfit H-town Karen For time:
150 Wallball shots, 20 pound ball		 6m 45s
Performed as RX
Coach Theo Tsekouras 07/30/2012 Crossfit H-town None 10 Rounds for reps:
Every 1:30 minutes
200m Run
then max reps Power Snatch (M 95/F 65)
rest :30 seconds

*Score is total reps of snatches		 76 reps
Performed as RX
Coach Theo Tsekouras 07/29/2012 Crossfit H-town None As many rounds as possible in 15 minutes of:
8 ring dips
7 toes to bar
6 pullups

Begin workout with 10 box jump overs (M 24/F 20) and perform 10 box jumps every 3 minutes		 9 rounds 11 reps
Performed as RX
Coach Theo Tsekouras 03/06/2012 Crossfit H-town None For time
15 push press 135/95
50 dbl unders
15 front squat
50 pushups
15 dead lifts
50 box jumps
15 power cleans
50 pull ups		 13m 25s
Performed as RX
Coach Theo Tsekouras 02/15/2012 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		 13 rounds 3 reps
Performed as RX
Coach Theo Tsekouras 02/13/2012 Crossfit H-town Kelly Five rounds for time of:
Run 400 meters
30 Box jump, 24 inch box
30 Wall ball shots, 20 pound ball

30 minute cutoff		 25m 51s
Performed as RX
Coach Theo Tsekouras 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		 19m 36s
Performed as RX
Coach Theo Tsekouras 01/30/2012 Crossfit H-town None 5 rounds for time of:
20 KB Swings 55/35lb
40 Squats
200m Run		 13m 46s
Performed as RX
Coach Theo Tsekouras 01/25/2012 Crossfit H-town None For time:
100 Double Unders
80 situps
60 box jumps 24/20
40 burpees
20 Shoulder to Overhead 115/85		 8m 36s
Performed as RX
Coach Theo Tsekouras 01/23/2012 Crossfit H-town None Complete as many rounds as possible in 20 minutes of:
5 Pull-ups
10 Ring Dips
95m/65f pound Overhead squat, 15 reps		 9 rounds 21 reps
Performed as RX
Coach Theo Tsekouras 01/20/2012 Crossfit H-town None 5 rounds for time of:
21 Thrusters, 75m/45f
21 double-unders		 8m 36s
Performed as RX
Coach Theo Tsekouras 01/16/2012 Crossfit H-town None 3 Rounds for time of:
30 kettlebell swings (55m/36f)
25 Wall Balls (20m/14f)
20 pullups		 11m 52s
Performed as RX
Coach Theo Tsekouras 01/06/2012 Crossfit H-town None 8 Rounds for time of:
200m Run
3 Handstand Pushups
6 Toes to bar		 14m 41s
Performed as RX
Coach Theo Tsekouras 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 141 reps
Performed as RX
Coach Theo Tsekouras 12/20/2011 Crossfit H-town None 21-15-9 reps of:
Row (calories)
Slam Balls
KTE's
Jumping Lunges		 9m 35s
Performed as RX
Coach Theo Tsekouras 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 48s
Performed as RX
Coach Theo Tsekouras 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		 8m 39s
Performed as RX
Coach Theo Tsekouras 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		 3 rounds 45 reps
Performed as RX
Coach Theo Tsekouras 11/23/2011 Crossfit H-town Annie 50-40-30-20 and 10 rep rounds of:
Double-unders
Sit-ups		 4m 37s
Performed as RX
Coach Theo Tsekouras 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		 20m 37s
Performed as RX
Coach Theo Tsekouras 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 16 reps
Performed as RX
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