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Athlete Date Sort Location Workout Name Description Results
David Dissinger 03/10/2015 SAC Fitness Vertical 3 attempts to find max vertical leap in inches In Inches lbs
Performed as RX
David Dissinger 07/29/2013 SAC Fitness WOD 72913 A) 10 reps FS @ 60%
8 reps FS @ 70%
6 reps FS @ 80%

B) 4T
50 Burpees
20 PC @ 70%
50 Burpees		 10m 19s
Performed as RX
David Dissinger 07/27/2013 SAC Fitness None 3rds
20 lateral jumps
15 seated wall balls(feet must lift off ground when seated)
10 push-ups on med ball
5 3 position power cleans		 8m 05s
Performed as RX
David Dissinger 07/24/2013 SAC Fitness Tabata That Situps
Pushups
Ring Rows
SDHP
Row		 263 reps
Workout Scaled
David Dissinger 07/22/2013 SAC Fitness 3 rds 4 time A) 5x3 OHS @ 80% 1RM
followed by ME of strict pullups

B) 3rds 4T
7 FS @ 70% 1RM
21 KBS
400m run/500m row		 11m 14s
Performed as RX
David Dissinger 07/17/2013 SAC Fitness None With no rest between sections:

1 minute ME Situps
1 minute ME Rope Climbs 15
3 minute AMRAP of:

15 HR Pushups
10 KB Push Press 24/16kg (use 2 KBs one in each hand)

1 minute ME Situps
2 minutes ME Rope Climbs 15
3 minute AMRAP of:

15 HR Pushups
10 KB Push Press 24/16kg (use 2 KBs one in each hand)

1 minute ME Situps
1 minute ME Rope Climbs 15		 311 reps
Performed as RX
David Dissinger 07/16/2013 SAC Fitness Monday Chipper For time:
Push press / push jerk, 30 reps @ 60% 1RM
30 Toes to bar
30 Box jump, 24 inch box
15 Pull-ups
15 Dips
Thruster, 15 reps (add 10lbs from push press)
30 Double-unders/60 Singles
Front Squat, 15 reps (add 10 lbs from thrusters)
30 Pull-ups
30 Burpees
300 feet Walking lunge with plate held overhead		 21m 15s
Performed as RX
David Dissinger 07/13/2013 SAC Fitness Fran Three rounds, 21-15- and 9 reps, for time of:
95 pound Thruster
Pull-ups		 6m 01s
Performed as RX
David Dissinger 07/11/2013 SAC Fitness Reps Conditioning

As many reps as possible in 15 minutes of:
50 Box Jumps, 24"/20"
30 Lunges with front rack, 75#/55#
40 Box Jumps, 24"/20"
30 Lunges with Front rack, 115#/75#
30 Box Jumps, 24"/20"
30 Lunges with front rack, 135#/95#
20 Box Jumps, 24"/20"
30 Lunges with front rack, 155#/105#
10 Box Jumps, 24"/20"
AMRAP Lunges with front rack, 185#/135#

There is no scaling of the front squat weights on this workout. If you are lucky enough to make it to the next round of squats, you must stick with the listed weights. There is no scaling the box height either but step ups will be allowed. Everyone is going prescribed on this one.		 230 reps
Performed as RX
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
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