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Athlete Date Sort Location Workout Name Description Results
Dominic Crooker 05/11/2015 FPU 051115 Clean and Jerk 115
5-5-5-5-5

WOD:
4 rounds of
35lb overhead lunges
10 pull-ups
10 KBS

12:20

Isolation:
4 rounds of:
15 ring dips
5 curls 25lb
10 hammer curls 15 lbs
10 leg lifts



12m 20s
Performed as RX
Dominic Crooker 05/05/2015 FPU 050515 Strength:
8 rounds
125lb front squat 6-6-6-6-6-6-6-10
leg raises-15 reps

WOD:
Over the bar burpees
15-12-9-6-3
Snatch 85lb
5-4-3--2-1

time: 5:56


 5m 56s
Performed as RX
Dominic Crooker 05/04/2015 None 050415 4 rounds for time:
30lb dumbell deadlift-15 reps
30lb dumbell thrusters-10 reps
15 dumbell pushups
15 dumbell snatch alternating arms- 15 reps
 15m 00s
Performed as RX
Dominic Crooker 04/25/2015 FPU 042515 Strength:
Clean and jerk 105lb 5x8

WOD:
Cindy- 17 rounds in 20min		 17 rounds 0 reps
Performed as RX
Dominic Crooker 04/22/2015 FPU 042215 Strength:
10 rounds of AMRAP
Deadlift-165lb

WOD:
15 min AMRAP
Handstand push-ups 6-7-8-9-10
Box jumps 30inch 12-12-12-12
GHD sit-ups 10-10-10-10		 4 rounds 125 reps
Performed as RX
Dominic Crooker 04/15/2015 FPU 041515 strength:
deadlift 155lb- 8 rounds of 10

WOD:
5 rounds for time:
5 handstand push-ups
15 wall-ball shots 10ft target-12lb
15 back extensions 		9m 35s
Performed as RX
Dominic Crooker 04/14/2015 FPU 04/14/15 Strength:
5 sets of 10- 125lb squat

WOD:
Wittman
7:54
 7m 54s
Workout Scaled
Dominic Crooker 04/13/2015 FPU 041315 Strength:
Max deadlift: 215lb
5 rounds of 10: 65lb snatch

WOD:
5 rounds for time
8 pull-ups
12 ring dips
 7m 19s
Performed as RX
Dominic Crooker 04/12/2015 FPU Friday 041015 5 rounds for time:
100 meter lunges
20 burpees
10 pull-ups

 18m 22s
Performed as RX
Dominic Crooker 04/07/2015 FPU Tuesday 040715 WOD:
30min AMRAP
800meter Run
50meter overhead lunges
-set 1 27.5
-set 2 17.5
-set 312.5
-set4 12.5
12 pull-ups		 4 rounds 0 reps
Workout Scaled
Dominic Crooker 04/06/2015 FPU Monday 040615 Strength:
130 Bench 8x5
Pr'd

WOD:
5 rounds for time
10 pull-ups
10 russian KBS
10 box jumps 24"
15m 00s
Performed as RX
Dominic Crooker 04/03/2015 FPU Double Helen (with push-ups) Double Helen:
6 rounds for time
400meter run
21 push-ups
12 pull-ups		 20m 48s
Workout Scaled
Dominic Crooker 04/02/2015 FPU Thursday 040215 Strength:
Rx'd and Pr'd
145lb Deadlift 8x10

WOD:
21-15-9
95lb front squat
pullups

10:39		 10m 39s
Performed as RX
Dominic Crooker 03/31/2015 FPU Tuesday 33115 Strength:
125 bench 8x5

WOD:
5 rounds for time
Lunge wallks 24 feet 35lb plate
20 hip extentions
20 ghd sit ups

17min		 17m 00s
Performed as RX
Dominic Crooker 03/27/2015 FPU Shoulders Strength:
75 lb Shoulder Press: 6-6-6-6-6-6

WOD:
20min AMRAP
Pull-ups: 10 reps
Push-ups: 10 reps
Back Extensions w/10lb plate: 15 reps

 8 rounds 280 reps
Performed as RX
Dominic Crooker 03/26/2015 FPU Squats/WOD Strength:
135 Squats: 10-10-10-10-10

WOD:
7 rounds
14lb Medicine ball: 15 reps
16kg KBG: 15 reps
leg raises: 15 reps
 7 rounds 0 reps
Performed as RX
Dominic Crooker 03/24/2015 FPU Deadlift/ WOD Strength:
155 Deadlift 7x10

WOD:
10min AMRAP
7 pullups
5 ring dips
 8 rounds 0 reps
Performed as RX
Dominic Crooker 03/18/2015 None Fran Three rounds, 21-15- and 9 reps, for time of:
95 pound Thruster
Pull-ups		 8m 02s
Workout Scaled
Dominic Crooker 03/18/2015 FPU Fran Three rounds, 21-15- and 9 reps, for time of:
95 pound Thruster
Pull-ups		 8m 02s
Workout Scaled