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Athlete Date Sort Location Workout Name Description Results
Eric Wicker 02/11/2013 CrossFit Pathos None Weighted Dips 2-2-2-2-2 88 lbs
Performed as RX
Eric Wicker 02/11/2013 CrossFit Pathos None 10 rounds for time of:
40 yard shuttle (20 yards down and back)
10 Russian Twists		 6m 30s
Performed as RX
Eric Wicker 02/08/2013 CrossFit Pathos None Hang Squat Clean 3RM
Hang Squat Clean 3x3 @90% of 3RM
 140 lbs
Performed as RX
Eric Wicker 02/08/2013 CrossFit Pathos Gwen Clean and Jerk 15-, 12- and 9-reps of:

Touch and go at floor only. Even a re-grip off the floor is a foul. No dumping. Use same load for each set. Rest as needed between sets.		 115 lbs
Performed as RX
Eric Wicker 02/07/2013 CrossFit Pathos 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.		 42m 20s
Performed as RX
Eric Wicker 02/05/2013 CrossFit Pathos Fight Gone Bad Three rounds of:
Wall-ball, 20 pound ball, 10 ft target (Reps)
Sumo deadlift high-pull, 75 pounds (Reps)
Box Jump, 20" box (Reps)
Push-press, 75 pounds (Reps)
Row (Calories)

In this workout you move from each of five stations after a minute.The clock does not reset or stop between exercises. This is a five-minute round from which a one-minute break is allowed before repeating. On call of "rotate", the athletes must move to next station immediately for best score. One point is given for each rep, except on the rower where each calorie is one point.		 332 reps
Performed as RX
Eric Wicker 02/04/2013 CrossFit Pathos None 3 Minute AMRAP of Rope Climb:

Then immediately begin,

5 Rounds for time of:
40 Double Unders
30 Walking Lunges, 45/35lb plate
20 Ball Slams, 20lbs
 15m 00s
Workout Scaled
Eric Wicker 02/01/2013 CrossFit Pathos CrossFit Games Open 12.3 Complete as many rounds and reps as possible in 18 minutes of:
15 Box jumps (M 24" box / F 20" box)
12 Push press (M 115 lb / F 75 lb)
9 Toes-to-bar		 5 rounds 20 reps
Performed as RX
Eric Wicker 01/31/2013 CrossFit Pathos Burgener Total Snatch, 1 RM
Clean and Jerk, 1 RM
Front Squat, 1RM		 545 lbs
Performed as RX
Eric Wicker 01/22/2013 CrossFit Pathos None 5 Rounds for time of:
2 Rope Climbs
10 yard handstand walk
10 Chest to Bar Pull-Ups
10 Split Jumps (back knee touches the ground on each rep)		 12m 14s
Performed as RX
Eric Wicker 01/22/2013 CrossFit Pathos None Deadlift 5RM 315 lbs
Performed as RX
Eric Wicker 01/21/2013 CrossFit Pathos the ensign 6 x 3 min AMRAP of:
3 Power Cleans, 155/105lbs
6 Push-ups
9 Air Squats/Ring Dips

Cycles 1, 3, 5 are Air Squats
Cycles 2, 4, 6 are Ring Dips
Rest 1 minute between cycles		 16 rounds 4 reps
Performed as RX
Eric Wicker 01/17/2013 CrossFit Pathos Stephen 30-25-20-15-10-5 rep rounds of:
GHD sit-up
Back extension
Knees to elbow
95 pound Stiff legged deadlift		 23m 34s
Performed as RX
Eric Wicker 01/15/2013 CrossFit Pathos 130115 7 Minute AMRAP of:

100/65lb Thruster, 3 reps
Chest to Bar Pull-Ups, 3 reps
100/65lb Thruster, 6 reps
Chest to Bar Pull-Ups, 6 reps
100/65lb Thruster, 9 reps
Chest to Bar Pull-Ups, 9 repsladder continues until the 7 minutes are up

Immediately following the WOD, you will have 15 Minutes to Deadlift, 5RM (+10lbs from last workout). Again, these deadlifts should be touch and go. If you cant, it is too heavy. You will then drop down 10-20lbs and complete 1 more set of 5.
 4 rounds 5 reps
Performed as RX
Eric Wicker 01/14/2013 CrossFit Pathos None 21-15-9 reps of:
Burpee Box Jumps, 30/24"
Toes to Bar

*Begin each round with 95/65lb barbell overhead carry 40 yards		 10m 50s
Performed as RX
Eric Wicker 01/04/2013 CrossFit Pathos Jackie 1000 meter row
45 pound Thruster, 50 reps
30 pull-ups		 10m 06s
Performed as RX
Eric Wicker 01/03/2013 CrossFit Pathos Grace 135 pound Clean and Jerk, 30 reps 5m 37s
Performed as RX
Eric Wicker 12/20/2012 CrossFit Pathos Lynne Five rounds for max reps of:
Body weight bench press
Pull-ups		 92 reps
Performed as RX
Eric Wicker 12/18/2012 CrossFit Pathos None 5 Rounds for time:

Run 400m
3 Rope Climbs
25 HR Push Ups
 24m 22s
Performed as RX
Eric Wicker 12/17/2012 CrossFit Pathos Elizabeth 21-15-9 reps of:
Clean 135 pounds
Ring dips		 13m 34s
Performed as RX
Eric Wicker 12/14/2012 CrossFit Pathos Annie 50-40-30-20 and 10 rep rounds of:
Double-unders
Sit-ups		 8m 00s
Workout Scaled
Eric Wicker 12/13/2012 CrossFit Pathos None For time:
Run 1600 meters
Rest 3 minutes
Run 1200 meters
Rest 2 minutes
Run 800 meters
Rest 1 minute
Run 400 meters		 27m 24s
Performed as RX
Eric Wicker 12/11/2012 CrossFit Pathos Cindy Complete as many rounds in 20 minutes as you can of:
5 Pull-ups
10 Push-ups
15 Squats		 14 rounds 5 reps
Performed as RX
Eric Wicker 12/10/2012 CrossFit Pathos None EMOM for 6 minutes: 13 Stop Snatch Pull + 1 Hang Snatch (7 Rounds)

5x3 High Bar Pause Back Squat, pause 3 seconds at bottom, rest 2 Minutes between sets

5 Rounds for time of:

115/75# Push Press, 5 reps

10 Toes to Bar

Handstand Walk, 15

Waiters Walk 100, 1.5/1pood kb (50 Rt arm/50 Lt arm)

Shuttle Sprint 100 (50 down and 50 back)

Rest 30 seconds
 12m 23s
Performed as RX
Eric Wicker 12/07/2012 CrossFit Pathos None Clean from just above the knees (stop lift), 7x1, rest 45 sec

Split Jerk, 2 reps EMOM for 5 minutes, (12 reps)

8 rounds of
2 Front Squats, @ 90% of best 5 rep on 121203
5 Box Jumps, 30"/24"
rest 2-3 minutes		 180 lbs
Performed as RX
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