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Athlete Date Sort Location Workout Name Description Results
Daniel Skirrow 07/08/2015 Crossfit Ampthill None 1RM
Snatch
Clean and Jerk
Front Squat		 Snatch 1RM: 40 kgs
Front Squat 1RM: 80 kgs
Performed as RX
Daniel Skirrow 06/30/2015 Crossfit Ampthill Elizabeth 21-15-9 reps of:
Clean 135 pounds
Ring dips		 11m 24s
Workout Scaled
Daniel Skirrow 06/29/2015 Crossfit Ampthill None Partner WOD
36 Min AMRAP
2 min Row
Thruster Ladder		 8,338 m
Performed as RX
Daniel Skirrow 04/29/2015 Crossfit Ampthill None Barbell Club

1:Snatch halting deadlifts (1 above the knee) + snatch: 10 rounds Every 90 seconds, perform:2x snatch halting deadlifts + 1x hang snatch (Increase the weight each round and work up to a for the day)*Pause for 5 seconds at the launch position and after the 5 second pause on the second rep, immediately perform a hang snatch from the launch position.

2: Back squat: Work up to a 1 RM.

 Back Squat 100 kgs
Performed as RX
Daniel Skirrow 04/22/2015 Crossfit Ampthill None Hang snatch: 10 rounds Every 90 seconds, perform:

-3x hang snatch, focus on the shrug, pull and turn over.



Clean and Jerk - You have 20 minutes to warm up to a pre-determined starting attempt. Once the 20 minutes is up, you have 3 attempts at the C+J to establish a max for the day. Do not attempt more than 3 C+J, as it is important to see what you are capable of when the pressure is on.		 60 kgs
Performed as RX
Daniel Skirrow 04/21/2015 Crossfit Ampthill Karen 1: Snatch You have 20 minutes to warm up to a pre-determined starting attempt. Once the 20 minutes is up, you have 3 attempts in the snatch to establish a max for the day. Do not attempt more than 3 snatches, as it is important to see what you are capable of when the pressure is on.



WOD


For time:
150 Wallball shots
RX 9/6 kg ball		 9m 36s
Workout Scaled
Daniel Skirrow 04/14/2015 Crossfit Ampthill Skills Session Rowing Skills Session Rowing

WOD

500m Row		 1m 40s
Performed as RX
Daniel Skirrow 04/13/2015 Crossfit Ampthill Nate
Complete as many rounds in twenty minutes as you can of:
2 Muscle-ups
4 Handstand Push-ups
8 2-Pood Kettlebell swing

Scale as needed.		 6 rounds 6 reps
Workout Scaled
Daniel Skirrow 03/27/2015 Crossfit Ampthill CrossFit Open 15.5
Row and Thruster Tekkers


27-21-15-9 reps for time of:
Row (calories)
Thrusters @ Fran weight		 16m 45s
Workout Scaled
Daniel Skirrow 03/25/2015 Crossfit Ampthill CrossFit Total Back squat 1RM - 90
Shoulder Press 1RM - 40
Deadlift 1RM - 120		 Crossfit total - 250 kgs
Performed as RX
Daniel Skirrow 03/24/2015 Crossfit Ampthill Athletic Testing #2 Test A - 15 Thruster Test. Comply with weights within the skill levels. Test B Kness to chest/Toes to Bar.

Wod

Fran. Same rules as Helen in regards to scaling.

 10m 48s
Workout Scaled