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Athlete Date Sort Location Workout Name Description Results
Doug Decker 11/30/2012 Vertical Limit Fitness 11.30.12 3 Rounds for Time
20 Box Jumps (24/20 - games style)
10 C&J (115/85)
1 shuttle run (Czech style)		 10m 57s
Performed as RX
Doug Decker 11/26/2012 Vertical Limit Fitness 11/26/12 AMRAP 20 minutes
5 Deadlifts (225/185)
10 Pushups
15 Knees to Elbows		 8 rounds 2 reps
Performed as RX
Doug Decker 11/21/2012 Vertical Limit Fitness Randy 75 pound Power snatch, 75 reps for time. 4m 46s
Performed as RX
Doug Decker 11/20/2012 Vertical Limit Fitness MIddle'TON' In as few reps as possible lift 1 TON of weight moving through the CrossFit Total lifts in order:
Strict Press
Back Squat
Deadlift

Between EACH lift perform 34 Double Unders
Post reps and POST loads used in comments		 9 reps
Performed as RX
Doug Decker 11/14/2012 Vertical Limit Fitness BOTR 1 AMRAP 10 minutes
Pushup to clean
Snatch
1,1
2,2
3,3
...		 53 reps
Performed as RX
Doug Decker 11/13/2012 Vertical Limit Fitness Turkish Wallballs 15 minute AMRAP
-200 m run
-5 strict pullups (no kip)
-10 TGU's (35/25)
-20 Wallballs (20/14)		 3 rounds 11 reps
Performed as RX
Doug Decker 11/05/2012 Vertical Limit Fitness The day before tomorrow For Time
15 Pullups
20 Pushups
25 Abmat situps
30 Box Jumps
35 DB Thrusters (45/35)
40 Burpees
45 Walking Lunges w DB (45/35)
50 Double Unders
*(20 minute time cap)		 18m 46s
Performed as RX
Doug Decker 11/01/2012 Vertical Limit Fitness Floor Press 2,2,2,2,2
Work your way up to a heavy 2 rep max		 135,155,185,205,225(1) lbs
Performed as RX
Doug Decker 10/24/2012 Vertical Limit Fitness Clean and Jerk Clean 135,155,185,205,215,225(F),220,225(F) lbs
Performed as RX
Doug Decker 10/23/2012 Vertical Limit Fitness 10.23.12 For Time
500m row
30 burpees
10 Shoulder to overhead (165/95)		 7m 00s
Performed as RX
Doug Decker 10/15/2012 Vertical Limit Fitness 10.15.12 For Time
50 Abmat situps
25 Games Pushups
50 OH Walking Lunges (25/15)
100 Games Box Jumps (24/20)
50 OH Walking Lunges
25 Game Pushups
50 Abmat situps		 11m 41s
Performed as RX
Doug Decker 10/10/2012 Vertical Limit Fitness 10.10.12 For Time
50,40,30,20,10
KB Swings (55/35)
Anchored ab-mat situps		 10m 15s
Performed as RX
Doug Decker 10/04/2012 Vertical Limit Fitness Tuff Chick Fitness Burner AMRAP 3 minutes Burpees
then
AMRAP 20 minutes
10 Lunges
5 HSPU
20 DU		 305 reps
Performed as RX
Doug Decker 10/01/2012 Vertical Limit Fitness 'Thruster Crush' For Time
10 Thrusters (135/95)
20 Thrusters (95/75)
30 Thrusters (75/55)
40 Thrusters (55/35)		 8m 24s
Performed as RX
Doug Decker 09/24/2012 Vertical Limit Fitness The Bear Complex 5 rounds of the sequence
Power Clean
Front Squat
Push Press/Jerk
Back Squat
Puch Press/Jerk

Perform this sequence 7x's to complete 1 round.
Increase weight each time to go as heavy as possible.

The barbell may not stop on the ground. You can rest anywhere else in the sequence. If you drop the barbell or rest while it is on the ground during the sequence, perform 5 burpees.
Post your heaviest weight completed

 145 lbs
Performed as RX
Doug Decker 09/23/2012 Vertical Limit Fitness steves club beat the street AMRAP 10min
40 kb swings
30 burpees
20 C2B
10 front squats

Teams of 2 complete...		 260 reps
Performed as RX
Doug Decker 09/23/2012 Vertical Limit Fitness Beat the Streets WOD 2 PERSON TEAMS
AMRAP 10 MIN:
40 KB Swings (1.5pd, 54#/1 pd, 36#)
30 Burpees
20 Pullups (Competitive: Chest to Bar Pullups, Social: Jumping pullups)
10 Squats (Competitive: Front Squats 135#/95#, Social: Air Squats)

One person working at a time. Score is total number of reps in 10 min.		 260 reps
Performed as RX
Doug Decker 09/21/2012 Vertical Limit Fitness 9.21.12 EMOTM
10x100m Sprints
Post fastest time		 0m 11s
Performed as RX
Doug Decker 09/18/2012 Vertical Limit Fitness 9/19/12 For Time
25 Wallballs (20/16)
5 Muscle Snatch (95/65)
20 WB
4 MS
15 WB
3 MS
10 WB
2 MS
5 WB
1 MS		 3m 57s
Performed as RX
Doug Decker 08/17/2012 Vertical Limit Fitness 8.17.12 5 Rounds For Time
20 Situp/Pistol/Burpee complex
10 Power Cleans (95/65)		 14m 50s
Performed as RX
Doug Decker 08/16/2012 Vertical Limit Fitness 8.16.12 For Time
50 Hollow Rocks
Then 5 rounds
90 ft sprint
90 ft sprint backwards
15 Good mornings
then
30 box jumps (20"/24")		 6m 35s
Performed as RX
Doug Decker 08/14/2012 Vertical Limit Fitness 8.14.12 5 Rounds For Time
10 Front Squats (135/95)
10 bar facing burpees		 9m 52s
Performed as RX
Doug Decker 08/14/2012 Vertical Limit Fitness Vertical Jump - Approach 1,1,1 31 in
Performed as RX
Doug Decker 08/12/2012 Vertical Limit Fitness Vertical Jump - Standing 1,1,1
 28 in
Performed as RX
Doug Decker 08/09/2012 Vertical Limit Fitness 8.10.12 For Time
10 OH Squats (95/65)
20 Games Style Pushups
30 Knees to Elbows
40 Double Unders
50 OH lunges (45/25)
40 Double Unders
30 KB Swings
20 Games Style Pushups
10 OH Squats (95/65)		 8m 51s
Performed as RX
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