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Athlete Date Sort Location Workout Name Description Results
Dustin Decker 01/13/2015 None None This week, focus on block starts, the first 4 steps out of the blocks, explosiveness and drive with hurdles and plyometrics. Learning how to attack the ground. 1h 30m 00s
Performed as RX
Dustin Decker 01/10/2015 Ramstein High School None Stairs
Twice Through of:
Every Step Runs x 4
Every Step One-legged Jumps x 4
Every Other Step Runs x 4
Every Other Step One -legged Jumps x 4
Every Step Jumps x 4
Every Other Step Jumps x 4
Every 3rd Step Jumps x 4
 045m 00s
Performed as RX
Dustin Decker 01/09/2015 CrossFit Kaiserslautern None With a continuously running clock complete 8 lunges every minute.
From 0:00-5:00 use 75/45
From 5:00-10:00 use 95/65
From 10:00-15:00 use 115/85
Continue adding 20lbs every 5 minutes for as long as you are able.
Each class will continue until the last person fails. When you fail rest 2 min and go back 2 sets of weights then start the 5 reps again but do not add weight.
Made it to 18 Minutes (135#)
20 min. Total		 060m 00s
Performed as RX
Dustin Decker 01/08/2015 Barbarosahalle None Strides
4x50m

Flying Sprints
3x50m

Block Starts
3x50m

Weightlifting
Front Squats 3-3-2-1
154-198-209-220		 2h 0m 00s
Performed as RX
Dustin Decker 01/07/2015 CrossFit Kaiserslautern None WOD
7 Push Press 95#
5 DL 95#
3 Burpee
20DU
12 minute AMRAP
7 Rds		 1h 15m 00s
Performed as RX
Dustin Decker 01/06/2015 Barbarosahalle None Strides
3 x 70m

Block Starts
7 x 30m		 1h 55m 00s
Performed as RX
Dustin Decker 01/05/2015 CrossFit Kaiserslautern None WOD
5RFT
20 WB 20/14
20 KB 53/35
90 Sec between rounds
16:49

Strength
Dead Lift
12 min EMOM
Even 2 Deads @ 225#
Odd 2 Box jump working on height 30/24 Higher or lower depending on your ability. Push yourself on these and go for a big jump		 1h 5m 00s
Performed as RX
Dustin Decker 01/04/2015 Northside Fitness Track None 6 x 20m Sprints from 3-point stance
Plyos on Stairs
Jumping and Bounding 3 or 4 steps at a time		 030m 00s
Performed as RX
Dustin Decker 01/03/2015 Southside Fitness Center None Stair Plyometrics
Running and Jumping 3 to 4 steps at a time		 050m 00s
Performed as RX
Dustin Decker 01/02/2015 Northside Track None 4 x 10 Bounding Leaps

10 x 30m Sprints		 030m 00s
Performed as RX
Dustin Decker 01/02/2015 CrossFit Kaiserslautern None Skill
Touch and go Power clean and push press/jerks
Work on linking 3 together at a time
145# 3RM TNG

WOD
Garen
3 Clean and Jerk @ 115#
15 WB @ 16#
10 Rounds
15:49		 055m 00s
Performed as RX
Dustin Decker 12/31/2014 Northside Fitness Center None Hang Squat Snatch
Working to a 1RM
125#

Deadlifts
5-5-5-2-2
135-225-245-275-275

Box Jumps
1RM 30" Box + 5 Rubber pads		 050m 00s
Performed as RX
Dustin Decker 12/24/2014 Dorm Room 7:00 Burpee AMRAP 95 reps 07m 00s
Performed as RX
Dustin Decker 12/23/2014 CrossFit Kaiserslautern None WOD
As many reps in 20 mins as you can of:
10 Pull-ups
20 Push-ups
30 Air Squats
15 Pull-ups
30 Push-ups
45 Air Squats
20 Pull-ups
40 Push-ups
60 Air Squats
25 Pull-ups
50 Push-ups
75 Air Squats
30 Pull-ups
60 Push-ups
90 Air Squats
369 reps total		 045m 00s
Performed as RX
Dustin Decker 12/22/2014 CrossFit Kaiserslautern CrossFit Total Back squat 1RM: 215#
Shoulder Press 1RM: 110#
Deadlift 1RM: 300#

 215# lbs
110# lbs
300# lbs
Performed as RX
Dustin Decker 12/18/2014 Crossfit Kaiserslautern None Push Press
1 @ 60%
1 @ 70%
1 @ 75%
1 @ 80%
1 @ 85%
1 @ 90%
Singles to a Max
145#

WOD
15 min clock
5 RFT
9 Deadlifts
6 Hang power snatch
3 OHS
7890		 060m 00s
Performed as RX
Dustin Decker 12/17/2014 Crossfit Kaiserslautern None Clean & Jerk
1 @ 60%
1 @ 70%
1 @ 75%
1 @ 80%
1 @ 85%
1 @ 90%
Singles to a Max
185lbs
Spend no more than 30 min on this lift

WOD
400 M Run
21 Power Cleans 95
21 Dips
400 M Run
15 Power Cleans
15 Dips
400 M Run
9 Power Cleans
9 Dips
14:41		 1h 10m 00s
Performed as RX
Dustin Decker 12/16/2014 Crossfit Kaiserslautern None 500m Row Time Trial 1:46
Rest 3 mins

Max Effort PushUps 32
Rest 3 mins

Max Effort Pull-ups 10
Rest 3 Mins

WOD
21-15-9
Front Squats 95#
HSPU w/ 2 pads
12:29		 050m 00s
Performed as RX
Dustin Decker 12/14/2014 Southside Track None 20 Bench Step up Jump Overs

Sprints On Baseball Field
4 x Home to First

5-10-5 Drill On Gravel
6 reps		 025m 00s
Performed as RX
Dustin Decker 12/13/2014 Southside Track None Bench Step-up Jump Overs x 20

Flying Sprints
5 x 20yds on track
5 x 20yds on grass		 025m 00s
Performed as RX
Dustin Decker 12/12/2014 Crossfit Kaiserslautern None Skill
Max Double unders in 2 minutes
rest 2 minutes
Max Double unders in 2 minutes
rest 2 minutes
Max pull up / jumping pull up in 2 minutes

WOD
10-1
HSPU (1 Ab Mat)
1-10
DB Clean 35/20
17:58		 1h 10m 00s
Performed as RX
Dustin Decker 12/10/2014 Crossfit Kaiserslautern None Strength
Jerks
3 @ 60% (95%)
3 @ 70% (135#)
33 @ 80% (145#)

Back Squat
4 @ 60% (135#)
4 @ 70% (145#)
EMOMx8 2reps @ 80% (165#)

WOD
800M run
50 KB swings 40#
30 Ring dips
9:11		 1h 5m 00s
Performed as RX
Dustin Decker 12/09/2014 Crossfit Kaiserslautern None Strength
Clean
4 @ 60% (95#)
4 @ 70% (115#)
4 x 4 @ 80% (135#)

WOD
30 WB 20/14
20 TTB
400m run
3RFT
16:38		 1h 10m 00s
Performed as RX
Dustin Decker 12/08/2014 Crossfit Kaiserslautern None Strength
Snatch
4 @ 60% (95#)
4 @ 70% (115#)
4 x 4@ 80% (125#, 3 x 4 @ 115#)

WOD
10 OHS 95
8 Bar facing burpee
400m run
3RFT
11:55		 1h 5m 00s
Performed as RX
Dustin Decker 12/05/2014 Crossfit Kaiserslautern None Strength
Snatch
4 @ 60% (95#)
4 @ 70% (105#)
4 @ 80% (115#)
1 @ 85% (135#)
4 @ 80% (115#)
1 @ 85% (135#)
4 @ 80% (115#)

WOD
400M run
10 Front rack lunges 115/95
10 Push press
3RFT
10:50		 1h 5m 00s
Performed as RX
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