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Athlete Date Sort Location Workout Name Description Results
Dustin Swinford 12/16/2013 CFSF Michael Three rounds for time of:
Run 800 meters
50 Back Extensions
50 Sit-ups		 26m 29s
Performed as RX
Dustin Swinford 12/14/2013 CFSF Boom, Boom, Pow 11-10-9-8-7-6-5-4-3-2 reps:
Dips
Deadlifts, 185/105
Pull-ups
Front squat, 115/65
Loaded sit-ups, 20/16		 24m 35s
Workout Scaled
Dustin Swinford 12/12/2013 CFSF Whitten Five rounds for time of:
22 Kettlebell swings, 2 pood
22 Box jump, 24 inch box
Run 400 meters
22 Burpees
22 Wall ball shots, 20 pound ball		 52m 31s
Workout Scaled
Dustin Swinford 12/11/2013 CFSF Nicole Complete as many rounds in 20 minutes as you can of:
Run 400 meters
Max rep Pull-ups		 6 rounds 31 reps
Performed as RX
Dustin Swinford 12/08/2013 CFSF Jackie 1000 meter row
45 pound Thruster, 50 reps
30 pull-ups		 10m 18s
Performed as RX
Dustin Swinford 11/18/2013 CFSF Filthy Fifty 50 Box jump, 24 inch box
50 Jumping pull-ups
50 Kettlebell swings, 1 pood
Walking Lunge, 50 steps
50 Knees to elbows
50 Push press, 45 pounds
50 Back extensions
50 Wall ball shots, 20 pound ball
50 Burpees
50 Double unders		 36m 02s
Workout Scaled
Dustin Swinford 11/14/2013 CFSF Helen Three rounds for time:
Run 400 meters
1 1/2 pood Kettlebell X 21 swings (or 55 pound dumbbell swing)
12 Pull-ups		 15m 15s
Performed as RX
Dustin Swinford 11/13/2013 CFSF CrossFit Total Back squat 1RM
Shoulder Press 1RM
Deadlift 1RM		 710 lbs
Performed as RX
Dustin Swinford 11/12/2013 CFSF Fran Three rounds, 21-15- and 9 reps, for time of:
95 pound Thruster
Pull-ups		 9m 28s
Workout Scaled