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Athlete Date Sort Location Workout Name Description Results
Cody Backward 08/20/2012 CrossFit Eclipse shoulder press 1 rm 12 minutes to establish a 1 rm shoulder press 175 lbs
Performed as RX
Cody Backward 08/20/2012 CrossFit Eclipse Yellow Monster as many rounds as possible in 16 minutes
12 x power snatch (75/55)
10 x ring dips
8 x box jumps (24/20")		 5 rounds 18 reps
Performed as RX
Cody Backward 08/16/2012 CrossFit Eclipse None
3 rounds

3 muscle ups (chest to bar pull ups if you don't have them)

5 power cleans (185/113lbs)

7 wall balls (20/14 lbs) at 10 foot target

After round one: 21 burpee over bar (lateral jump)

After round two: 15 burpee over bar (lateral jump)

After round three: 9 burpee over bar (lateral jump)		 11m 05s
Performed as RX
Cody Backward 08/15/2012 CrossFit Eclipse double swinger 3 rounds
40 double unders
20 kettlebell swings (55/35lbs)
30 double unders
15 kettlebell swings
20 double unders
10 kettle bell swings
 18m 40s
Performed as RX
Cody Backward 08/15/2012 CrossFit Eclipse 3 rm shoulder press 12 minutes to establish a 3 rm shoulder press 155 lbs
lbs
Performed as RX
Cody Backward 08/13/2012 CrossFit Eclipse None
for time:

10 x pistols (alternating each leg, 20 total)

20 x box jumps (24/20")

30 x knees to elbows

40 x hand release push ups

50 x jumping pull ups

40 x hand release push ups

30 x knees to elbows

20 x box jumps (24/20")

10 x pistols (alternating each leg, 20 total)		 18m 39s
Workout Scaled
Cody Backward 08/08/2012 CrossFit Eclipse gimme a break 5 rounds
amrap in 2 minutes
3 power snatches (145/95)
9 burpees
rest one minute		 8 rounds 4 reps
Performed as RX
Cody Backward 08/07/2012 CrossFit Eclipse 5 rm shoulder press 12 minutes to establish a 5 rep max on shoulder press 155 lbs
Performed as RX
Cody Backward 08/07/2012 CrossFit Eclipse 3-2-1 contact! 3 minutes of max reps push jerk (135/95)
rest 2 minutes
2 minutes of max calories rowing
rest 1 minute
1 minute of max reps jumping lunges alternating legs		 110 reps
Performed as RX
Cody Backward 07/30/2012 CrossFit Eclipse eye of the tiger 1 power clean ( these are meant to be as close to your 1RM as possible)

50 double unders

50 ab mat sit ups

rest 2 minutes

1 power clean

40 double unders

40 ab mat sit ups

rest 1:30

1 power clean

30 double unders

30 ab mat sit ups

rest 1 minute

1 power clean

20 double unders

20 ab mat situps

rest 30 seconds

1 power clean

10 double unders

10 ab mat sit ups		 12m 33s
Performed as RX
Cody Backward 07/28/2012 CrossFit Eclipse Pancakes! 10-9-8-7-6-5-4-3-2-1 reps

hang power cleans (95/65lbs)

20-18-16-14-12-10-8-6-4-2 reps ( each leg)

dumbbell walking lunges (40/25 lbs)		 27m 03s
Performed as RX
Cody Backward 07/27/2012 CrossFit Eclipse None 42 calorie row
21 x overhead squats (115/75 lbs)
30 calorie row
15 x overhead squats
15 calorie row
9 x overhead squats		 13m 37s
Performed as RX
Cody Backward 07/26/2012 CrossFit Eclipse 1 rm clean and jerk 12 minutes to establish a 1rm on clean and jerk 205 lbs
Performed as RX
Cody Backward 07/24/2012 CrossFit Eclipse 20 rep back squat 1 set of 20 rep
back squat

unbroken		 135 lbs
Performed as RX
Cody Backward 07/24/2012 CrossFit Eclipse 30 muscle ups 30 muscle ups for time 6m 51s
Performed as RX
Cody Backward 07/23/2012 CrossFit Eclipse None "Catch me if I fall"

as many rounds as possible in 20 minutes:

run 400 meters

5 front squats (135/95lbs)

20 double unders

run 400 meters

10 front squats ( 135/95lbs)

40 double unders

run 400 meters

15 front squats (135/95)

60 double unders		 1 rounds 73 reps
Performed as RX
Cody Backward 07/21/2012 CrossFit Eclipse None 5 rounds
12 kettlebell swings (55/35 lbs)
10 box hops (24/20")

*box hop is a jump on the box and then jump down on the other side. You must stand tall on the top of the box, and both feet have to touch the box at the same time.
*if you can/dare jump clear over the box, but we do not encourage it (Sgt, Safety)		 6m 56s
Performed as RX
Cody Backward 07/20/2012 CrossFit Eclipse 3 minute drill "3 minute drill"

5 rounds

run 200 meters

as many reps as possible with time remaining:

thrusters (95/65lbs)

rest 2 minutes		 0 rounds 67 reps
Performed as RX
Cody Backward 07/19/2012 CrossFit Eclipse 1 rm split jerk 1rm split jerk 245 lbs
Performed as RX
Cody Backward 07/17/2012 CrossFit Eclipse None 10-8-6-4-2 rep
front squats (185/135lbs)
handstand pushups

 12m 11s
Performed as RX
Cody Backward 07/11/2012 CrossFit Eclipse None row 1km
50 burpees
run 1km		 13m 55s
Performed as RX
Cody Backward 07/10/2012 CrossFit Eclipse None 5 rounds
5 muscle ups
20 wall balls (20/14lbs)		 11m 21s
Performed as RX
Cody Backward 07/10/2012 CrossFit Eclipse hang power clean 3 rm 12 minutes to find a new 3rm hang power clean 195 lbs
Performed as RX
Cody Backward 07/09/2012 CrossFit Eclipse Wicked Good 3 rounds

as many rounds as possible in 5 minutes:

10 push press (115/75lbs)

10 kettlebell swings (55/35 lbs)

10 box jumps (24/20")

rest 3 between each round		 6 rounds 3 reps
Performed as RX
Cody Backward 07/07/2012 CrossFit Eclipse up2u Every minute on the minute for 15 minutes:

20 double unders (40 single unders)

1 squat clean (155/105lbs)		 14 rounds 20 reps
Performed as RX
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