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Athlete Date Sort Location Workout Name Description Results
Doug Decker 08/05/2012 Vertical Limit Fitness Fran Three rounds, 21-15- and 9 reps, for time of:
95 pound Thruster
Pull-ups		 3m 43s
Performed as RX
Doug Decker 08/03/2012 Vertical Limit Fitness 8.3.12 Every minute on the minute for 15 minutes
5 Deadlifts (225/185)
20 abmat situps		 12 rounds 0 reps
Performed as RX
Doug Decker 08/01/2012 Vertical Limit Fitness 8/1/12 AMRAP 12 minutes
120 ft shuttle run
10 DB Hang Squat cleans (45/35)
8 DB Push Press (45/35)		 5 rounds 5 reps
Performed as RX
Doug Decker 07/30/2012 Vertical Limit Fitness 7.30.12 For Time
40 Burpees
10 Abmat situps
30 burpees
20 abmat situps
20 burpees
30 abmat situps
10 burpees
40 abmat situps		 10m 02s
Performed as RX
Doug Decker 07/28/2012 Vertical Limit Fitness 7.28.12 3 Rounds For Time
80 yard hill sprint
7 Sandbag to shoulder (60/40)
28 walking lunges
28 pushups
28 DU
28 abmat situps
28 wall balls (20/16)		 20m 04s
Performed as RX
Doug Decker 07/26/2012 Vertical Limit Fitness Bench Press 2,2,2,2,2,2,2,2,2,2 205 lbs
Performed as RX
Doug Decker 07/24/2012 Vertical Limit Fitness 7.25.12 For Time
30 GHD Sit-ups
30 deadlifts (225/185)
30 Double Unders
30 OH Squats (95/65)
30 KB Swings (55/35)		 11m 12s
Performed as RX
Doug Decker 07/23/2012 Vertical Limit Fitness 7.24.12 For Time
100 Squats
15 foot Rope climb, 4 ascents
75 Squats
15 foot Rope climb, 3 ascents
50 Squats
15 foot Rope climb, 2 ascents
25 Squats
15 foot Rope climb, 1 ascents		 12m 18s
Performed as RX
Doug Decker 07/12/2012 Vertical Limit Fitness 7.12.12 AMRAP 20 minutes
30 SDHP (65/35)
20 OH walking lunges with plate (45/25)
15 Lateral Jumps over plate
10 Ground to Overhead with plate
5 30' sprints with plate (forward then backward)		 5 rounds 6 reps
Performed as RX
Doug Decker 07/10/2012 Vertical Limit Fitness 'Poe' AMRAP 12 minutes
7 Thrusters (95/65)
10 Box Jumps (24/20)		 11 rounds 5 reps
Performed as RX
Doug Decker 07/04/2012 Vertical Limit Fitness Nutts For time:
10 Handstand push-ups
250 pound Deadlift, 15 reps
25 Box jumps, 30 inch box
50 Pull-ups
100 Wallball shots, 20 pounds, 10'
200 Double-unders
Run 400 meters with a 45lb plate		 19m 41s
Workout Scaled
Doug Decker 07/03/2012 Vertical Limit Fitness Squat Clean 1,1,1,1,1 145,175,185,190,200 lbs
Performed as RX
Doug Decker 06/30/2012 Vertical Limit Fitness 6.30.12 For Time
21-5-9
Man-makers (35/25)
KB Swings (55/35)
Burpee Box Jumps (24/20)		 18m 54s
Performed as RX
Doug Decker 06/28/2012 Vertical Limit Fitness 6.29.12 3 Rounds For Time
40 Doubles Unders
20 Chest to Bar Pullups
10 Dumbbell Hang Cleans (45/25)		 8m 56s
Performed as RX
Doug Decker 06/26/2012 Vertical Limit Fitness 6.26.12 For Time
21-15-9
Deadlift (225/155)
Thrusters (95/65)		 10m 27s
Performed as RX
Doug Decker 06/22/2012 Vertical Limit Fitness 40 Yard Dash 1,1,1,1,1,1,1,1,1,1 0m 04s
Performed as RX
Doug Decker 06/19/2012 Vertical Limit Fitness CrossFit Total Back squat 1RM
Shoulder Press 1RM
Deadlift 1RM

3 attempts at each lift to establish a 1RM. Your score is the TOTAL of all lifts added together.		 730 lbs
Performed as RX
Doug Decker 06/13/2012 Vertical Limit Fitness 6.13.12 5 RFT
50 Double Unders
200 Ft. Farmers Carry (70/55)
10 K2E
10 Burpees		 13m 26s
Performed as RX
Doug Decker 06/12/2012 Vertical Limit Fitness Split Jerk 1,1,1,1,1 95,125,155,185,210 lbs
Performed as RX
Doug Decker 06/09/2012 Vertical Limit Fitness 6.9.12 '300'
25 Pullups
50 Deadlifts (135/95)
50 Pushups
50 Box Jumps (24/20)
50 Floor Wipers (95/65)
50 Single Arm KB Clean 		14m 50s
Performed as RX
Doug Decker 06/08/2012 Vertical Limit Fitness Snatch 1,1,1,1,1 75,105,115,135,150,155 lbs
Performed as RX
Doug Decker 06/05/2012 Vertical Limit Fitness 6.4.12 For Time
100 Double Unders
80 KB Swings (55/35)
60 Box Jumps (24/20)
40 Wallballs (20/16)
20 Burpees
10 HSPU		 13m 30s
Performed as RX
Doug Decker 06/04/2012 Vertical Limit Fitness 6.4.12 3 RFT
400m run
10 OH Squats (95/65)
10 Dips		 9m 42s
Performed as RX
Doug Decker 05/30/2012 Vertical Limit Fitness 5.31.12 For Time
21-15-9
Wallballs (12/10ft)
C2B Pullups		 3m 50s
Performed as RX
Doug Decker 05/28/2012 Vertical Limit Fitness 5.29.12 5 RFT
25 Push Press (75/45)
50 DU		 10m 10s
Performed as RX
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