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Athlete Date Sort Location Workout Name Description Results
Derek Bansley 04/20/2015 CrossFit Arioch None 2 rounds for time:
400m run
26 Hand Release Push-Ups
400m run
26 KB Swings (55#/35#)
400m run
26 Sit-Ups
400m run
26 Hip Extensions
400m run
26 Double Unders
400m run
26 Box Jumps (24/"/20")		 42m 30s
Workout Scaled
Derek Bansley 03/17/2015 CrossFit Arioch None 50 Double Unders
50 Box Jumps (24"/20")
25 Power Cleans (135#/95#)
25 Burpees over Bar		 10m 03s
Workout Scaled
Derek Bansley 02/25/2015 CrossFit Arioch None 4 rounds for time:
12 Jerks (135#/95#)
12 Box Jumps (24"/20")
12 Power Cleans
12 Pull-Ups		 20m 57s
Workout Scaled
Derek Bansley 02/23/2015 CrossFit Arioch None AMRAP12
50 Double Unders
20 KB Swings (55#/35#)
7 Jerks (155#/105#)		 3 rounds 57 reps
Workout Scaled
Derek Bansley 02/18/2015 CrossFit Arioch None 7 Rounds for time:
7 Box Jumps (30"/24")
7 Mountain Climbers (per leg - https://www.youtube.com/watch?v=1J4hRICVjRo)
7 Kettlebell Swings (55#/35#)
7 Burpees

Rest 2 minutes between each round.		 19m 22s
Workout Scaled
Derek Bansley 02/17/2015 CrossFit Arioch None AMRAP12
35 Double Unders
10 Overhead Squats (95#/65#)		 7 rounds 0 reps
Workout Scaled
Derek Bansley 02/13/2015 CrossFit Arioch None 15-12-9
Thruster (95#/65#)
Pull-Ups
. . . immediately into . . .
15-12-9
Burpee Box Jumps (24"/20")
Squat Clean (95#/65#)
 22m 13s
Performed as RX
Derek Bansley 02/11/2015 CrossFit Arioch None 5 RM Back Squat 225 lbs
Performed as RX
Derek Bansley 02/10/2015 CrossFit Arioch None 75 wall balls (20#/14#)
60 box jumps
45 pull-ups
30 cleans (135/95)
15 dips 		21m 13s
Workout Scaled
Derek Bansley 02/04/2015 CrossFit Arioch Annie 50-40-30-20 and 10 rep rounds of:
Double-unders
Sit-ups		 8m 58s
Workout Scaled
Derek Bansley 02/02/2015 CrossFit Arioch None AMRAP15
1 Clean and Jerk (135#/95#)
1 Round of Cindy
2 Clean and Jerks
1 Round of Cindy
3 Clean and Jerks
1 Round of Cindy
..... Continue to add one clean and jerk after every round of Cindy.

Score = total Clean and Jerks		 23 reps
Performed as RX
Derek Bansley 01/28/2015 CrossFit Arioch None EMOM - as long as possible
3 power cleans
3 front squats
3 jerks

You choose weight. 		6 rounds 8 reps
Workout Scaled
Derek Bansley 01/27/2015 CrossFit Arioch None With a running clock:

3 rounds
10 Dips
10 Power Cleans (135#/95#)

5 minute rest

3 rounds
20 Pull-Ups
20 Floor Press (135#/95#)

5 minute rest

3 rounds
30 Wall Balls (20#/14#)
30 Box Jumps

Score is total time.		 35m 00s
Performed as RX
Derek Bansley 01/21/2015 CrossFit Arioch Karen For time:
150 Wallball shots, 20 pound ball		 9m 03s
Performed as RX
Derek Bansley 01/20/2015 CrossFit Arioch None 15 Snatches (135#/95#)
15 Lateral Burpee Box Jump Overs
15 Clean and Jerks (135#/95#)
15 Lateral Burpee Box Jump Overs
15 Thrusters (135#/95#)		 10m 25s
Workout Scaled
Derek Bansley 01/16/2015 CrossFit Arioch None 5 rounds
1:00 Strict Pull-Ups
1:00 Hang Squat Cleans (75#/55#)
1:00 Sumo Deadlift High Pulls
1:00 Hand Release Push-Ups
1:00 Rest

Score is total reps.
 260 reps
Performed as RX
Derek Bansley 01/14/2015 CrossFit Arioch None Heavy 2 rep Deadlift 335 lbs
Performed as RX
Derek Bansley 01/13/2015 CrossFit Arioch None AMRAP15
15 Power Cleans (135#/95#)
15 Pull-Ups
 4 rounds 1 reps
Workout Scaled
Derek Bansley 01/07/2015 CrossFit Arioch None Clean and jerk
Snatch

Work to a heavy 1 rep		 165# clean and jerk lbs
Performed as RX
Derek Bansley 01/02/2015 CrossFit Arioch None AMRAP12
20 Snatches (75#/55#)
20 Box Jumps (24"/20")
20 Snatches (95#/65#)
20 Box Jumps
20 Snatches (115#/80#)
20 Box Jumps
AMRAP Snatches (135#/95#)		 96 reps
Workout Scaled
Derek Bansley 12/22/2014 CrossFit Arioch None 21 Power Snatch
21 Burpees
21 Pull-Ups
15 Overhead Squats
15 Burpees
15 Pull-Ups
9 Squat Snatches
9 Burpees
9 Pull-Ups

(95#/65#)		 16m 09s
Performed as RX
Derek Bansley 12/17/2014 CrossFit Arioch None 100 Double Unders
5 Rounds of Cindy
80 Double Unders
4 Rounds of Cindy
60 Double Unders
3 Rounds of Cindy
40 Double Unders
2 Rounds of Cindy
20 Double Unders
1 Round of Cindy
 25m 21s
Workout Scaled
Derek Bansley 12/12/2014 CrossFit Arioch None AMRAP 10:
15 Wall Balls (20#/14#)
12 Box Jumps (24"/20")
9 Chest to Bar Pull-Ups		 4 rounds 16 reps
Performed as RX
Derek Bansley 12/12/2014 CrossFit Arioch None AMRAP 10:
15 Wall Balls (20#/14#)
12 Box Jumps (24"/20")
9 Chest to Bar Pull-Ups		 4 rounds 16 reps
Performed as RX
Derek Bansley 12/10/2014 CrossFit Arioch None 21-15-9-15-21
Power Cleans (135/95)
Push ups
40 DU's after each round		 16m 30s
Workout Scaled
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