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Athlete Date Sort Location Workout Name Description Results
Dustin Decker 12/04/2014 Crossfit Kaiserslautern None Strength
Jerks
4 @ 60% (115#)
4 @ 70% (125#)
24 @ 80% (135#)
22 @ 85% (145, 155#)

WOD
With a 3 min clock
2 rounds of
9 Thrusters 95/75
27 DU
1 Round		 55m 00s
Performed as RX
Dustin Decker 12/03/2014 Crossfit Kaiserslautern None Strength
Clean
4 @ 60% (105#)
4 @ 70% (115#)
4 @ 80% (135#)
1 @ 85% (155#)
4 @ 80% (135#)
1 @ 85% (165#)
4 @ 80% (135#)

WOD
15-12-9
Muscle-ups
P Snatch 115/75

Scale with strict seated Banded MU with FULL LOCKOUT
or
***scale with dips in the 15s
***scale with ring row in 12s
***scale with dips and ring rows in 9s
Scaled the MU, 95#
8:20		 060m 00s
Performed as RX
Dustin Decker 12/02/2014 Crossfit Kaiserslautern None Strength
Bench
3 @ 60% (95#)
4 @ 70% (115#)
44 @ 80% (135#)

WOD
20 Taterz 35
25 TTB
30 Burpees
15 Taterz
20 TTB
20 Burpees
10 Taterz
15 TTB
10 Burpees
12 min Cap
141 reps		 060m 00s
Performed as RX
Dustin Decker 12/01/2014 Crossfit Kaiserslautern None Strength
Hang Power Snatch
3 @ 60% (105#)
3 @ 65% (115#)
23@ 70% (125#)

Pause Back Squat
4 @ 60% (125#)
24 @ 70% (135#)
4 @ 80% (145#)
2 @ 85% (155#)
4 @ 80% (145#)

WOD
5 Clean and Jerk 135#
20 Pull-ups
3RFT
12 Min Cap
11:06		 1h 10m 00s
Performed as RX
Dustin Decker 11/29/2014 Dorm Room 306 None 2 Min. ME Burpees
25
1 Min. ME Burpees
16
30 Seconds ME Burpees
10
1 Min. ME Burpees
19		 20m 00s
Performed as RX
Dustin Decker 11/29/2014 Northside None Working up to a ME Clean Thruster
Clean Thruster 1-1-1-1-1-1-1-1-1
95-105-115-125-135-145-155-165(f)-165(f)

Clean 1-1
165-165		 020m 00s
Performed as RX
Dustin Decker 11/28/2014 Northside None Pause Back Squats 4-4-4-4
135-135-135-135

Push Press 3-3-3-3-3-3
115-115-115-115-135-135(2)

3 RFT:
20KG KB, 10 Snatches
10 Lunges, two 35# KB held in front rack
5 Strict Pull Ups
6:09

Box Jumps for height
Sets of 3
From 24" Box until Box + 5 Mats		 1h 5m 00s
Performed as RX
Dustin Decker 11/28/2014 Southside Track None Sprints
4 x 75m
4 x 25m		 20m 00s
Performed as RX
Dustin Decker 11/24/2014 None None Strength
Power Clean & Power Jerk
3+3 @ 50% 135#
2+2 @ 60% 145#
2+2 @ 65%155#
2+2 @ 70% 160#

Front Squat
3 @ 60% 135#
3 @ 70% 145#
3 @ 75% 155#
3 @ 80% 135# (Paused)
2 @ 85% 145# (Paused)
3 @ 80% 135# (Paused)

WOD
400m Run
15 KB Swings 35#
15 TTB
3RFT
13 Min Cap
11:46		 1h 5m 00s
Performed as RX
Dustin Decker 11/20/2014 Northside Kaiserslautern Crossfit WOD Strength
Clean & Jerk
4+1 @ 60% (95#)
4+1 @ 70% (115#)
E2MOMx3 4+1 @ 80% (135#)
4 clean and 1 jerk

WOD
10 Deadlift 185
15 Push ups
20 WB 10#
3RFT
Scale @ 55-60% of 1rm
8:56		 60m 00s
Performed as RX
Dustin Decker 11/17/2014 Northside None Back Squat 5-5-5
135-145-155(f)

5 RFT:
5 Strict Pull ups
5 KB Swings @ 53#
10 Push ups
15 Air Squats
10:09		 30m 00s
Performed as RX
Dustin Decker 11/15/2014 Northside None 3 Rounds for time
5 KB Snatches each arm, 35#
10 WB, 20#
3:11

50 Med Ball Cleans, 20#
4:49		 025m 00s
Performed as RX
Dustin Decker 11/14/2014 Northside None 3s Pause Back Squat 3-3-3
135-135-135

5 Rds for time
3 Power Cleans @ 135lbs
5 Box Jumps @ 25"
2:12		 040m 00s
Performed as RX
Dustin Decker 11/14/2014 Northside None Weighted Pull up 2-2-2-2
40-30-30-30
Pull up max effort
8

5 rds for time
10 KB Swings @ 35#
5 Dips
5:06

Deadlift 3-3-3-3
225-225-225-225		 060m 00s
Performed as RX
Dustin Decker 11/13/2014 Pond Sprints Using hill next to pond fence
6 Sprints, near full-speed		 020m 00s
Performed as RX
Dustin Decker 11/11/2014 Pond Running Intervals 4 x 400m 030m 00s
Performed as RX
Dustin Decker 11/09/2014 Dorm Room 306 7 Min. AMRAP: Burpees 7 Min. AMRAP: Burpees
73 Total		 7m 00s
Performed as RX
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