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David Dissinger 07/10/2013 SAC Fitness Max Effort 1. EMOM - 5 mins: 2 Snatches of 80% max

2. Smolov Squats Day 3

3. 2 min ME burpees
3 min ME Wall Balls
3 min ME KBS
2 min ME burpees		 198 reps
Performed as RX
David Dissinger 06/29/2013 SAC Fitness Kelly Five rounds for time of:
Run 400 meters
30 Box jump, 24 inch box
30 Wall ball shots, 20 pound ball		 23m 24s
Performed as RX
David Dissinger 06/27/2013 SAC Fitness 3R4T HBS 8x4 @ 80%
then

3R4T
6 Strict Press
12 C2B Pullups (16 Pullups)
18 HR Pushups
24 Situps 		8m 11s
Performed as RX
David Dissinger 06/26/2013 SAC Fitness 20 MIN AMAP 20 MIN running clock.
40 WB
40 WB Situps
40 Pullups
40 Box Jumps
40 K2E
40 Burpees
AMRAP - Bear Complex (95, 50)		 248 reps
Performed as RX
David Dissinger 06/24/2013 SAC Fitness 12 min AMRAP 12 minute AMRAP:
30 burpee buy in (CF Open standards)

18 Jumping Lunges
12 Shoulder to Overhead (M 95/F 65)
6 Strict Pullups		 5 rounds 0 reps
Performed as RX
David Dissinger 06/21/2013 SAC Fitness 21 down to 3 21-18-15-12-9-6-3
Pullups
Curls
Box Jumps
Med Ball Situps

 19m 58s
Performed as RX
David Dissinger 06/20/2013 SAC Fitness None 800m run/1000m row
then
5 rounds of:
12 pistols
12 KB Swings (M 53/F 36)
then
800m run/1000 m row

L1: 400m run, 3rds, 400m run		 13m 30s
Performed as RX
David Dissinger 06/18/2013 SAC Fitness 6min AMRAP Strength:
1a. 4x5 push jerk
1b. 4x5 pendlay row

2. 2 min ME of weighted pushups
then,
6 min AMRAP
5 burpee wall balls
5 DL
then,
2 min ME of weighted situps		 6 rounds 8 reps
Performed as RX
David Dissinger 06/05/2013 SAC Fitness Chipper 6/5 Buyin or buyout 100 single jump rope (level 1 =80)
80 sit-ups (l1 = 50)
70 squats (L1. 50)
Run 200 m with med ball (L1. No med ball)
50 burpees (L1. 30)
40 thrusters with just bar. (L1. 30)
Run 200 m with med ball (L1. No med ball)
20 box jump (L1. 10)
10 dips (L1. 10)
Run 200 m with med ball (L1. No med ball)		 16m 40s
Performed as RX
David Dissinger 06/03/2013 SAC Fitness CF Thursday Three rounds for time of:
Run 400 meters
Single arm hang, right arm, 15 seconds
45 pound barbell Turkish Get-up, left arm, 5 reps
Single arm hang, left arm, 15 seconds
45 pound barbell Turkish Get-up, right arm, 5 reps
30 second L-sit hold

L1 = Run 200m, Hang = 5 secs, TGU (5, 15), 15 sec l-sit
L2 = Rx		 15m 01s
Performed as RX
David Dissinger 05/30/2013 SAC Fitness Chipper 5/30 For Time
600 m run
30 burpees
200 m run
30 Plate Squats (45/25)
100m run with plate
30 Ground to Overhead with Plate
100m run with plate
200m run
30 yards walking lunge
400m run
30 pullups
200m run		 19m 33s
Performed as RX
David Dissinger 05/16/2013 SAC Fitness Body Weight 1 min per station.
2 rounds with a 2 min rest between rounds.
Total Count

Pushups
Pullups
Box Jumps
Dips
Leg Raises
Burpees
Ring Rows
Back extension
Wall Walk		 369 reps
Performed as RX
David Dissinger 05/15/2013 SAC Fitness Annies Legs & Abs 50-40-30-20-10
Back Squats (75-55)
Situps		 11m 13s
Performed as RX
David Dissinger 05/14/2013 SAC Fitness 3 rds run, burpee, snatch 3 rounds 4 time:
400m run
30 Burpees
15 Hang Snatch (75,55)		 17m 24s
Performed as RX
David Dissinger 05/13/2013 SAC Fitness DL & KBS A) EMOM 8 Min: 5 weighted/strict/negative chinups
***Do what you can do.
B) 21-15-9
DL
KBS
***Buy-in or Buy-out with 40 wall balls		 6m 46s
Performed as RX
David Dissinger 05/08/2013 SAC Fitness 12 MIN AMRAP 12 MIN AMRAP
10 Pushups
8 Dips
6 PP		 10 rounds 0 reps
Performed as RX
David Dissinger 05/07/2013 SAC Fitness Team Day Teams of 2,
5 min stations, 2 min rest b/t stations

1. Situps & OHS
2. Rope Climbs & HR Pushups
3. Pullups & Thrusters
4. Squats & KBS

 697 reps
Performed as RX
David Dissinger 05/04/2013 SAC Fitness DL & AMRAP A) Heavy DL 5x3

B) 3 min AMRAP (x5)
3 HPC
6 Pushups
9 Situps
***Rest 1 min b/t rds		 27 rounds 9 reps
Performed as RX
David Dissinger 05/01/2013 SAC Fitness 3rds with high box jumps A) E2MOM 10 MIN
3 Heavy PP
4 Weighted Pushups

B) 3 rds
27 High Box Jumps
20 Burpees
11 Squat Cleans		 18m 47s
Performed as RX
David D 04/11/2013 Vertical CrossFit Fran Three rounds, 21-15- and 9 reps, for time of:
95 pound Thruster
Pull-ups		 7m 35s
Performed as RX
David D 02/10/2013 Vertical Limit Fitness FitbyForty For Time
9 wallclimbs
13 thrusters (135/95)
40 pullups
73 box jumps (24/20) games style
9 Cleans (135/95)
13 Thrusters
40 pullups
73 burpees		 39m 11s
Performed as RX
David D 02/06/2013 Vertical Limit Fitness 'Blackjack' For Time
20,19,18...1 Pushups
1,2,3...20 situps
Alternate back and forth between the 2 movements		 21m 56s
Performed as RX
David D 02/05/2013 Vertical Limit Fitness 2.5.13 Back Squat
5x5		 230 lbs
Performed as RX
David D 02/01/2013 Vertical Limit Fitness Clean and Jerk 12 minutes to establish 1RM Clean and Jerk 175 lbs
Performed as RX
David D 02/01/2013 Vertical Limit Fitness 2.1.13 EMOTM 10 minutes
C&J x2 at 75-80% 1RM		 145 lbs
Performed as RX
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