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Athlete Date Sort Location Workout Name Description Results
David Mc 11/26/2012 None Michael Three rounds for time of:
Run 800 meters
50 Back Extensions
50 Sit-ups		 25m 13s
Performed as RX
David Mc 11/24/2012 None None Deadlift 5-5-5-5-5

155x15

Weighted pullups 5-5-5
22-22-22

then:

6rft:
6 deadlift 135#
8 pushups
12 boxjumps 24"

7:46		 199-221-243-287-309 lbs
Performed as RX
David Mc 11/21/2012 None None Shoulder press 5-5-5-5-5

Weighted dips 5-5-5-5-5
22-22-33-33-27.5

then

5rft:
3 pushpress 122#
10 burpees

7:22		 111-122-127-133-133(3)-116(6) lbs
Performed as RX
David Mc 11/20/2012 None None Row 2000m
Row 1000m

50 situps
50 air squats on bosu
2 x 1 min plank on bosu

25 mins elliptical low intensity		 1 rounds 0 reps
Performed as RX
David Mc 11/18/2012 None None Back squat 2-2-2-2-2-2-2

then:

1 min on, 1 min rest, for 8 rounds:
4 front squat 135# (after 4th round went to back squat)
5 push press 111#		 199-199-210-215-220-225-200 lbs
Performed as RX
David Mc 11/16/2012 None None Benchpress 3-3-3-3-3-3

Incline benchpress 8-8-8
135-135-135

Dips 8-8-8

then:

1rft:
Row 250m
25 burpees
Row 250m
25 pushups
Row 250m
25 hanging knee raises

8:28		 160-170-185-195-205(2)-200(2) lbs
Performed as RX
David Mc 11/14/2012 None None Weighted wide grip pullups 5-5-5-5-5

Weighted chin ups 2-2-2
40-40-40

Max height box jumps - 38"
Couldn't make 42", kept hitting my right foot.

Then:

8rft:
8 deadlift 122#
run 250m

12:50		 15-17.5-17.5-20-20 lbs
Performed as RX
David Mc 11/13/2012 None None Push Press 3-3-3-3-3-3

then:

21-15-9
Thruster 90#
Burpees

13:31		 111-122-133-144-149(2)-138 lbs
Performed as RX
David Mc 11/09/2012 None None Back Squat 3-3-3-3-3-2-1-1

then:

5rft:
5 front squat 111#
10 pull ups
50 single unders

11:16		 185-195-210-215-210-225-230-220 lbs
Performed as RX
David Mc 11/07/2012 None None Benchpress 5-5-5-5-5

Incline benchpress 5-5-5
145-150-150

Dips 8-8-8

then:

Run 250m
30 pushups
30 boxjumps
Run 800m (was supposed to be 500 but messed up)
20 pushups
20 boxjumps
Run 1000m
10 pushups
10 boxjumps

16:21		 165-175-185-190-190(4) lbs
Performed as RX
David Mc 11/05/2012 None None Deadlift 3-3-3-3-3

Weighted chinups
3-3-3-3-3-3
25-30-35-40-45-40(2)

then:

21-15-9
SDHP 90#
Burpees

7:05		 200-221-232-243-265 lbs
Performed as RX
David Mc 11/04/2012 None None Thrusters 3-3-3-3-3

Then

3 rft:
21-15-9
Thrusters 90#
pushups
box jumps 24"

12:05		 90-111-122-117-111 lbs
Performed as RX
David Mc 11/02/2012 None None Deadlift 5-5-5-5-5

then

EMOM for 8mins
3 deadlift 155#
5 pullups		 200-225-225(4)-200-155 lbs
Performed as RX
David Mc 10/30/2012 None None Shoulder Press 5-5-5-5-5

OHP drop sets to failure
111(8)-94(8)-90(8)

10-10-10 close grip pullups
10-10-10 dips

then:

50 situps
15 burpees
30 situps
run 500m 		111-122-122-122-127(4) lbs
Performed as RX
David Mc 10/29/2012 None None Back Squat 5-5-5-4-3-3

Leg curls 8-8-8
125-125-125

then:
4 rft
40-30-20-10 air squats,
20-15-10-5 burpee pullups

10:29		 165-185-195-200-210-210 lbs
Performed as RX
David Mc 10/27/2012 None 7-UP AMRAP 7 mins of:
7 wall balls 20#
7 burpees		 7 rounds 0 reps
Performed as RX
David Mc 10/26/2012 None None Benchpress 5-5-5-3-3-3-2-1-1

Incline benchpress 5-5-5-5
135-140-140-140

Dips 10-10-10
Pullups close grip 10-10-10		 165-170-180-185-190-190-195-200-200 lbs
Performed as RX
David Mc 10/24/2012 None None Back Squat 5-5-5-3-3-3-1-1-1


then

5rft:
5 leg press 350#
15 box jumps 24"

6:50

then
100 situps		 155-175-185-195-195-205-215-215-215 lbs
Performed as RX
David Mc 10/22/2012 None None Push press 5-5-5-5-5

Close grip bench press 8-8-8
95-95-95

Pull ups 5-5-5-5
2 sets wide grip, 2 sets close grip

then

5rft:
5 dips
10 burpees

7:48		 111-122-133-138(4)-138(2)-111(8) lbs
Performed as RX
David Mc 10/21/2012 None None 10k run 58m 45s
Performed as RX
David Mc 10/19/2012 None None Bench press 3-3-3-3-3-3

Incline benchpress 8-8-8
135-135-135 lbs

Dips 8-8-8

Then:

5rft:
5 deadlifts 200#
12 pushups
--
Then finish with run 1000m

11:52		 170-175-185-190-190(2)-175 lbs
Performed as RX
David Mc 10/17/2012 None None Deadlift 5-5-5-5-5

then

5rft:

5 back squat 135#
8 strict wide grip pullups
10 box jumps 24"

8:55

then

hanging knee raises
20-20-20-20-20		 200-221-265-309-287 lbs
Performed as RX
David Mc 10/16/2012 None None 5k 25m 42s
Performed as RX
David Mc 10/15/2012 None None Shoulder press 3-3-3-3-3-3

then:

5rft:
8 dips
12 boxjumps 24"

6:37

100 situps
5 rounds 1 min on 30 secs off balance kneeling on ball
10-10-10 ab roller		 111-122-127-133(2)-122-111(6) lbs
Performed as RX
David Mc 10/14/2012 None None 4 rft:
40-30-20-10

KB Swing 50#
Wallballs 20#
Burpees		 25m 50s
Performed as RX
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