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Athlete Date Sort Location Workout Name Description Results
David Mc 10/13/2012 None None 5k 26m 24s
Performed as RX
David Mc 10/10/2012 None Jackie 1000 meter row
45 pound Thruster, 50 reps
30 pull-ups		 14m 50s
Performed as RX
David Mc 10/10/2012 None None Benchpress 5-5-5-5-5

Weighted dips 3-3-3-3-3-3-3
27.5-40-40-40-45-45-40

then Jackie: 14:50		 155-165-175-180-175 lbs
Performed as RX
David Mc 10/08/2012 None Cindy Complete as many rounds in 20 minutes as you can of:
5 Pull-ups
10 Push-ups
15 Squats		 11 rounds 5 reps
Performed as RX
David Mc 10/06/2012 None None Deadlift 5-5-5-5-5

Weighted pullups 5-5-5
20-20-20

50 box jumps 2:40		 243-254-265-276-300 lbs
Performed as RX
David Mc 10/02/2012 None None Push press 3-3-3-3-3-3

then crossfit.com 120930 - 21:01		 111-122-127-133-138(2)-133 lbs
Performed as RX
David Mc 10/02/2012 None CrossFit.com 120930 Five rounds for time of:
Row 500 meters
135 pound Bench press, 15 reps.		 21m 01s
Performed as RX
David Mc 09/28/2012 None None Benchpress 5-5-5-5-5

Weighted dips 2-2-2-2-2-2-2
30-35-40-40-40-40-40

Then, for time:
15-12-9
deadlift bw (175#)
burpee pullups

7:48		 155-165-170-175-175 lbs
Performed as RX
David Mc 09/26/2012 None None Leg Press 5-5-5-5-5

Then:

5 rft
50-40-30-20-10 reps
Wall ball 20lb
25-20-15-10-5
Burpees

21:14		 320-340-360-410-410 lbs
Performed as RX
David Mc 09/24/2012 None Michael Three rounds for time of:
Run 800 meters
50 Back Extensions
50 Sit-ups		 31m 27s
Performed as RX
David Mc 09/24/2012 None None Shoulder Press 3-3-3-3-3-3

Weighted dips 2-2-2-2-2
20-30-30-40-40

Max height box jumps - 36"

Then Michael - 31:27		 90-100-111-122-127(2)-116 lbs
Performed as RX
David Mc 09/21/2012 None None Run 2000m
50 hanging knee ups
Run 1000m
25 hanging knee ups		 31m 13s
Performed as RX
David Mc 09/20/2012 None CrossFit.com 120920 Weighted pull-ups 1-1-1-1-1-1-1 reps 10-20-35-40-45-40-40 lbs
Performed as RX
David Mc 09/20/2012 None None Deadlift 5-5-5-5-5 200-210-221-231-241 lbs
Performed as RX
David Mc 09/19/2012 None None Dumbbell benchpress 8-8-8

Then

For time:
21-15-9
skullcrushers 50#
pushups
hanging knee raises

8:08		 70-70-70 lbs
Performed as RX
David Mc 09/17/2012 None None Back Squat 5-5-5-5-5

then:
5-5-5-5-5 medium grip pullups strict

100 box jumps 24" for time:
4:14		 155-175-185-190-190(4) lbs
Performed as RX
David Mc 09/14/2012 None None Shoulder press 5-5-5

Then:
Deadlift bar, 111 x5

Bent over row
8-8-8
111-122-122

then:

10 rft:
5 db snatches 40# per arm
10 bosu pushups
20 situps

15:53		 111-122(3)-111 lbs
Performed as RX
David Mc 09/10/2012 None None Leg press 5-5-5-5


Then

3 rft:
200 single unders
21 kb swings 50#
10 pushups

10:30

then
50 situps		 270-340-360-360 lbs
Performed as RX
David Mc 09/08/2012 None None 5 rft:

row 1000m
10 x 50# dumbbell bench press		 26m 56s
Performed as RX
David Mc 09/05/2012 None None For time:

21-15-9
Deadlift 111#
30" box jumps


Then:
50 situps
3x20 pushups
3x15 rotator w/ green tube
3x5 dead hang pullups
 6m 06s
Performed as RX
David Mc 08/01/2012 None None Benchpress 5-5-5

then:

5rft:
5 pullups
10 benchpress 115#
15 burpees
20 situps

19:24		 165-175-175(4) lbs
Performed as RX
David Mc 07/30/2012 None None Shoulder press 3-3-3-3-3 122-122-135(2)-122-122 lbs
Performed as RX
David Mc 07/30/2012 None None 7rft

111# deadlifts x7
dips x7		 9m 44s
Performed as RX
David Mc 07/27/2012 None None Back Squat 5-5-5 177-177-177 lbs
Performed as RX
David Mc 07/27/2012 None None FT:
21-15-9
40# KB Swing
Walking Lunges w 10kg plate overhead, 1 lunge = 0.5 reps
210-150-90 single unders		 13m 06s
Performed as RX
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