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Athlete Date Sort Location Workout Name Description Results
Doug Decker 05/30/2013 Vertical CrossFit Push Press In 12 minutes, work up to a 1 rep max Push Press 205 lbs
Performed as RX
Doug Decker 05/29/2013 Vertical CrossFit 5.29.13 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		 18m 12s
Performed as RX
Doug Decker 05/20/2013 Vertical CrossFit Saturday 5.18 5 RFT
10 DB Hand Power Cleans
5 RT arm DB OH walking lunge
10 burpees
5 LT arm OH walking lunge		 8m 47s
Performed as RX
Doug Decker 05/20/2013 Vertical CrossFit Saturday 5.18 5 RFT
10 DB Hand Power Cleans
5 RT arm DB OH walking lunge
10 burpees
5 LT arm OH walking lunge		 8m 37s
Performed as RX
Doug Decker 05/14/2013 Vertical CrossFit 5.14.14 3 RFT
30 Box Jumps (24/20)
30 pushups
30 KB Swings (55/35)
30 Pullups
30 Push Press (75/45)
 23m 56s
Performed as RX
Doug Decker 05/08/2013 Vertical CrossFit 5.6.13 Tabata Style for Total reps
KB Swings
Pushups
Abmat Situps
Med Ball cleans		 297 reps
Performed as RX
Doug Decker 05/08/2013 Vertical CrossFit Nancy 5 rounds for time of:
400 meter run
95 pound Overhead squat, 15 reps		 18m 20s
Performed as RX
Doug Decker 04/18/2013 Vertical CrossFit Fran Three rounds, 21-15- and 9 reps, for time of:
95 pound Thruster
Pull-ups		 3m 11s
Performed as RX
Doug Decker 04/08/2013 Vertical CrossFit 4.8.13 5 Rounds
Max Rep Pushups (Games style)
15 Push Press (45/65)
20 Box Jumps (20/24")
(Post total # of pushups in Comments)		 13m 19s
Performed as RX
Doug Decker 04/04/2013 Vertical CrossFit CrossFit Games Open 13.5 Complete as many rounds and reps as possible in 4 minutes of:
100 pound Thruster, 15 reps
15 Chest to bar Pull-ups

If 90 reps (3 rounds) are completed in under 4 minutes, time extends to 8 minutes.
If 180 reps (6 rounds) are completed in under 8 minutes, time extends to 12 minutes.
If 270 reps (9 rounds) are completed in under 12 minutes, time extends to 16 minutes.
Etc.		 0 rounds 76 reps
Performed as RX
Doug Decker 04/03/2013 Vertical CrossFit Strict Press 5x3 @ 80%
OR
3,3,3,3,3
Find a 3 rep max		 115 lbs
Performed as RX
Doug Decker 04/02/2013 Vertical CrossFit Annie 50-40-30-20 and 10 rep rounds of:
Double-unders
Sit-ups		 4m 39s
Performed as RX
Doug Decker 03/28/2013 Vertical CrossFit CrossFit Games Open 13.4 Complete as many reps as possible in 7 minutes following the rep scheme below:
135 pound Clean and jerk, 3 reps
3 Toes-to-bar
135 pound Clean and jerk, 6 reps
6 Toes-to-bar
135 pound Clean and jerk, 9 reps
9 Toes-to-bar
135 pound Clean and jerk, 12 reps
12 Toes-to-bar
135 pound Clean and jerk, 15 reps
15 Toes-to-bar
135 pound Clean and jerk, 18 reps
18 Toes-to-bar...
This is a timed workout. If you complete the round of 18, go on to 21. If you complete 21, go on to 24, etc.		 83 reps
Performed as RX
Doug Decker 03/26/2013 Vertical CrossFit 3.26.13 4 RFT
10 HSPU
10 Snatch (985/65)
400m run		 15m 10s
Performed as RX
Doug Decker 03/25/2013 Vertical CrossFit Dirty Thirty 30 Box Jumps
30 Jumping pull ups
30 Kettlebell swings
30 Walking lunges
30 Knees to elbows
30 Push Press
30 Supermans
30 Wall ball
30 Burpees
30 Double Unders		 10m 44s
Performed as RX
Doug Decker 03/21/2013 Vertical CrossFit CrossFit Games Open 13.3 Complete as many rounds and reps as possible in 12 minutes of:
150 Wall ball shots, 20 pound ball
90 Double-unders
30 Muscle-ups		 0 rounds 249 reps
Performed as RX
Doug Decker 03/14/2013 Vertical CrossFit 'Pie' day AMRAP 10 minutes
5 pullups
10 pushups
15 squats		 319 reps
Performed as RX
Doug Decker 03/12/2013 Vertical CrossFit 3.12.13 7 Rounds For Time
10 Push Press (115/85#)
10 Box Jumps (24/20")		 7m 29s
Performed as RX
Doug Decker 03/07/2013 Vertical CrossFit CrossFit Games Open 13.1 Proceed through the sequence below completing as many reps as possible in 17 minutes of:
40 Burpees
75 pound Snatch, 30 reps
30 Burpees
135 pound Snatch, 30 reps
20 Burpees
165 pound Snatch, 30 reps
10 burpees
210 pound Snatch, as many reps as possible		 123 reps
Performed as RX
Doug Decker 03/05/2013 Vertical CrossFit TGU For time
50 Turkish Get-ups
(Post time to score box and weight used to notes)		 14m 24s
Performed as RX
Doug Decker 03/04/2013 Vertical CrossFit 3.4.13 For Time
10 burpees
20 HPC (135/95)
30 Pullups
40 KB Swings (55/35)
50 OH Walking Lunges (45/25)
60 Box Jumps
(20 minute time cap)		 10m 10s
Performed as RX
Doug Decker 02/20/2013 Vertical Limit Fitness 2.20.13 For Time
21-15-9
Plyo Pushup
Mountain Climbers
OH Walking Lunge (45/25)
Box Jump (24/20)		 6m 08s
Performed as RX
Doug Decker 02/10/2013 Vertical Limit Fitness FitbyForty For Time
9 wallclimbs
13 thrusters (135/95)
40 pullups
73 box jumps (24/20) games style
9 Cleans (135/95)
13 Thrusters
40 pullups
73 burpees		 26m 21s
Performed as RX
Doug Decker 02/08/2013 Vertical Limit Fitness 2.8.13 For Time
2 DL
50 DU
4 DL
40 DU
6 DL
30 DU
8 DL
20 DU
10 DL
10 DU		 3m 31s
Performed as RX
Doug Decker 02/06/2013 Vertical Limit Fitness 'Blackjack' For Time
20,19,18...1 Pushups
1,2,3...20 situps
Alternate back and forth between the 2 movements		 18m 56s
Performed as RX
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