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Athlete Date Sort Location Workout Name Description Results
Eric Heath 01/10/2014 CFSF CrossFit wod 155 pound Snatch, 9 reps
2000 meter row
155 pound Snatch, 15 reps
1000 meter row
155 pound Snatch, 21 reps
500 meter row		 21m 15s
Workout Scaled
Eric Heath 01/09/2014 CFSF CrossFit wod Five rounds:
400 meter run
dumbbell clean and jerk, 21 reps		 25m 55s
Workout Scaled
Eric Heath 01/08/2014 CFSF CrossFit wod 20:00 minute AMRAP
15 GHD sit-ups
135 pound Deadlift, 21 reps		 8 rounds 21 reps
Performed as RX
Eric Heath 01/07/2014 CFSF CrossFit wod Three rounds:
10 Strict handstand push-ups
15 Strict ring dips
20 Strict push-ups
45 Strict pull-ups		 20m 01s
Performed as RX
Eric Heath 01/06/2014 CFSF CrossFit wod 95 pound Back squat, 50 reps
50 GHD sit-ups
75 pound Back squat, 50 reps
50 Back extensions
55 pound Back squat, 50 reps
50 GHD sit-ups		 20m 17s
Performed as RX
Eric Heath 01/03/2014 CFSF Hard Cindy 20:00 AMRAP
5 Loaded pull-ups, 35 pounds
10 Incline push-ups, 30" box
15 Loaded squats, 45 pound plate		 10 rounds 10 reps
Performed as RX
Eric Heath 12/20/2013 CFSF 12 Days of Christmas 1 Deadlift, 95
2 Push-ups
3 Shoulder presses
4 Burpees
5 Box jumps, 20"
6 Squats
7 Sit-ups
8 Kettlebell swings, 35
9 Dips
10 Pull-ups
11 Knees to elbows
12 Hang power clean, 95		 20m 40s
Performed as RX
Eric Heath 12/17/2013 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		 20m 15s
Performed as RX
Eric Heath 12/16/2013 CFSF Coffey For time:
Run 800 meters
135 pound Back squat, 50 reps
135 pound Bench press, 50 reps
Run 800 meters
135 pound Back squat, 35 reps
135 pound Bench press, 35 reps
Run 800 meters
135 pound Back squat, 20 reps
135 pound Bench press, 20 reps
Run 800 meters
1 Muscle-up		 43m 08s
Performed as RX
Eric Heath 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		 47m 06s
Performed as RX
Eric Heath 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 110 reps
Performed as RX
Eric Heath 12/10/2013 CFSF Elizabeth 21-15-9 reps of:
Clean 135 pounds
Ring dips		 11m 18s
Performed as RX
Eric Heath 12/09/2013 CFSF Jackie 1000 meter row
45 pound Thruster, 50 reps
30 pull-ups		 8m 15s
Performed as RX
Eric Heath 12/04/2013 CFSF Annie 50-40-30-20 and 10 rep rounds of:
Double-unders
Sit-ups		 10m 10s
Performed as RX
Eric Heath 12/03/2013 CFSF Linda 10-9-8-7-6-5-4-3-2-1 reps of the triplet:

Deadlift: 1 1/2 body weight
Bench press: body weight
Clean: 3/4 body weight

Set up three bars and storm through for time.		 37m 00s
Performed as RX
Eric Heath 12/02/2013 CFSF Barbara Five rounds, each for time of:
20 Pull-ups
30 Push-ups
40 Sit-ups
50 Squats

Rest precisely three minutes between each round.		 36m 05s
Performed as RX
Eric Heath 11/25/2013 CFSF CrossFit wod Bench press 2-2-2-2-2-2-2-2-2-2 255 lbs
Performed as RX
Eric Heath 11/22/2013 CFSF Willy Three rounds for time of:
Run 800 meters
225 pound Front squat, 5 reps
Run 200 meters
11 Chest to bar pull-ups
Run 400 meters
12 Kettlebell swings, 2 pood		 29m 58s
Workout Scaled
Eric Heath 11/21/2013 CFSF CrossFit wod Weighted pull-ups 1-1-1-1-1-1-1 100 lbs
Performed as RX
Eric Heath 11/20/2013 CFSF CrossFit wod 15 Dumbbell burpee box-overs, 50 pounds, 24" box
315 pound Deadlift, 15 reps
205 pound Overhead squat, 15 reps
15 Muscle-ups		 14m 48s
Workout Scaled
Eric Heath 11/19/2013 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		 29m 53s
Performed as RX
Eric Heath 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		 9m 41s
Performed as RX
Eric Heath 11/12/2013 CFSF Fran Three rounds, 21-15- and 9 reps, for time of:
95 pound Thruster
Pull-ups		 4m 32s
Performed as RX
Eric Heath 11/06/2013 CFSF CrossFit wod Muscle snatch 1-1-1-1-1
Power snatch 3-3-3-3-3
Snatch 5-5-5-5-5		 MS - 135 lbs
PS - 145 lbs
S - 105 lbs
Performed as RX
Eric Heath 11/05/2013 CFSF 2011 CrossFit Games Regional Workout 6 For time:
Row 20 calories
30 Burpees
45 pound Two-arm dumbbell ground-to-overhead, 40 reps
50 Toes to bar
100 foot Walking lunge with 45lb plate held overhead
150 foot Sprint		 16m 10s
Workout Scaled
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