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Athlete Date Sort Location Workout Name Description Results
Daryl Gilbert 03/21/2015 Garage Gym 393 3-21-15 Strength - None

WOD
3 Rounds for Time
Run 800m
Rest 2 Minutes
 14m 47s
Performed as RX
Daryl Gilbert 03/20/2015 Garage Gym 393 3-20-15 Strength
Back Squat 5-5-5 @70% 1RM

WOD
"Cindy"
20 Minute AMRAP
5 Pullups
10 Pushups
15 Air Squats
 470 reps
Performed as RX
Daryl Gilbert 03/18/2015 Garage Gym 393 3-18-15 Strength
Back Squat @70% 2 Reps EMOM 10 Minutes


WOD
5 Rounds for Time
SDHP 95/65
Push Press 95/65
 10m 36s
Performed as RX
Daryl Gilbert 03/15/2015 Garage Gym 393 3-15-15 Strength - None

WOD
30-20-10 For Time
Goblet Squat
Knee to Elbow
Situps
 9m 20s
Performed as RX
Daryl Gilbert 03/14/2015 Garage Gym 393 3-14-15 Strength
None

WOD
"Nicole"
20 Minute AMRAP
400m Run
Max Rep Pullups
 51 reps
Performed as RX
Daryl Gilbert 03/13/2015 Garage Gym 393 3-13-15 Strength
Back Squat 3-3-3-3-3 @60% 1RM

WOD
6 Sets of 10 Second Hollow Holds
Rest 3 minutes
6 Sets of 10 Second Hollow Holds
 12 reps
Performed as RX
Daryl Gilbert 03/11/2015 Garage Gym 393 3-11-15 Strength
Back Squat 5-5-5 @60% 1RM

WOD
12 Minute AMRAP
10 Pullups
20 Pushups
30 Situps
 236 reps
Performed as RX
Daryl Gilbert 03/09/2015 Garage Gym 393 3-9-15 Strength
Deadlift in 15 Minutes establish 1RM

WOD
12-9-6-3 For Time
Deadlift 155/105
Bar Burpees
 4m 12s
Performed as RX
Daryl Gilbert 03/07/2015 Garage Gym 393 3-7-15 Strength - N/A

WOD
12 Minute AMRAP
5 Deadlifts 205/175
7 Pullups
9 Pushups		 148 reps
Performed as RX
Daryl Gilbert 03/06/2015 Garage Gym 393 3-6-15 Strength
Pullups 3-3-3-3-3 (rest exactly 1 minute between sets)

WOD
Run 1 Mile for Time
Rest exactly 1/2 the amount of time it took to run your mile
Then Run 1 Mile for Time again and beat your first time		 7m 18s
Performed as RX
Daryl Gilbert 03/04/2015 Garage Gym 393 3-4-15 Strength - N/A

WOD
3 Rounds for Time
30 Air Squats
20 Situps
10 Burpees		 7m 13s
Performed as RX
Daryl Gilbert 03/02/2015 Garage Gym 393 3-2-15 Strength
Deadlift 5-5-5
Male 175-185-205
Female 145-155-175

WOD - "Annie" for time
50-40-30-20-10
Double Unders
Situps		 15m 59s
Performed as RX
Daryl Gilbert 03/01/2015 Garage Gym 393 3-1-15 3 Rounds of
30 Second Front Plank
30 Second Rest
30 Second Left Plank
30 Second Rest
30 Second Right Plank
30 Second Rest

WOD
4 Rounds for Time
100m SPRINT
30 Air Squats		 5m 15s
Performed as RX
Daryl Gilbert 02/28/2015 Garage Gym 393 2-28-15 Strength
Front Squat 15-13-11-9 (use 50% of 1RM back squat)

WOD
8 Rounds for Time
40 Double Unders (120 Singles)
20 Pushups
10 Back & Forth Jumps		 19m 03s
Workout Scaled
Daryl Gilbert 02/27/2015 Garage Gym 393 2-27-15 Strength
Deadlift 3-3-3
Male 205-225-245
Female 175-185-205

WOD
20 Minute AMRAP
Weighted Lunges (20 Steps, 45/25lb plates overhead)
20 Burpees		 205 reps
Performed as RX
Daryl Gilbert 02/25/2015 Garage Gym 393 2-25-15 Strength
Pullups 15-15-15 (rest as needed between sets)

WOD
Run a 5K or Bike a 10K for time

5K = 3.1 miles
10k = 6.2 miles		 24m 33s
Workout Scaled
Daryl Gilbert 02/23/2015 Garage Gym 393 2-23-15 Strength
Back Squats - 15 Minutes to find 1RM

WOD
8 Rounds for Time
20 Air Squats
30 Second Wall Sit
20 Lunges (10/leg)
20 Mountain Climbers		 20m 46s
Performed as RX
Daryl Gilbert 02/22/2015 Garage Gym 393 2-22-15 Strength
Weighted Pushups 12-10-8-6-4
(use the same weight for all sets, as heavy as you can)

WOD
12 Minute AMRAP
30 Second Front Plank
15 Dips (box/chair dips are fine)
15 Pushups
15 Air Squats		 199 reps
Performed as RX
Daryl Gilbert 02/20/2015 Garage Gym 393 2-20-15 Strength
Front Squat 15-10-5 (use 60% of back squat 1RM)

WOD
21-15-9 (for time)
Jumping Jacks
Pushups
Jumping Squats		 2m 46s
Performed as RX
Daryl Gilbert 02/18/2015 Garage Gym 393 2-18-15 Strength
Deadlift 5-5-5
Male - 185-205-225
Female - 155-175-185

WOD
4 Rounds for Time
10 Back & Forth Jumps
40 Mountain Climbers
25 Feet Bear Crawl
40 Situps

 14m 53s
Performed as RX
Daryl Gilbert 02/16/2015 Garage Gym 393 2-16-15 Strength
Burpee Pull-ups 10-8-6-4-2

WOD
Run 2 miles or Bike 6 miles for time		 15m 07s
Performed as RX
Daryl Gilbert 02/15/2015 Garage Gym 393 2-15-15 Strength
Back Squat 12-12-12-12 (use 60% or 1RM)

WOD
1 Round for Time
100 Air Squats
50 Pushups
 4m 28s
Performed as RX
Daryl Gilbert 02/14/2015 Garage Gym 393 2-14-15 Every Minute on the Minute for 15 Minutes

Even Minute - 10 Burpees
Odd Minute - Dips

WOD
10 Rounds for Time
10 Pushups
10 Situps
Lunges (10 Steps)		 15m 01s
Performed as RX
Daryl Gilbert 02/13/2015 Garage Gym 393 2-13-15 Every Minute on the Minute for 10 Minutes

Even Minute - 10 Pushups
Odd Minute - 15 Air Squats

WOD
2 Rounds for Time
50 Double Unders (150 Singles)
400m Run		 6m 46s
Workout Scaled
Daryl Gilbert 02/11/2015 Garage Gym 393 2-11-15 Strength
Front Squat 5-5-5-5-5
- use 65% of your 1RM on Back Squat for all 5 sets
- rest no more than 2 minutes between sets

WOD
Run 2 miles or Bike 6 miles for time


 14m 56s
Performed as RX
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