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Athlete Date Sort Location Workout Name Description Results
Esper Sarin 06/04/2012 CR8 CrossFit CrossFit.com 101117 Complete as many rounds as possible in 20 minutes of:
30 second Handstand hold
30 second Squat hold
30 second L-sit hold
30 second Chin over bar hold		 6 rounds 0 reps
Workout Scaled
Esper Sarin 05/25/2012 CR8 CrossFit CrossFit.com 110226 21-15-9 reps of:
95 pound Sumo deadlift high-pull
95 pound Overhead squat		 5m 30s
Workout Scaled
Esper Sarin 05/22/2012 CR8 CrossFit Remote Tabata Mountain Climbers 294 reps
Performed as RX
Esper Sarin 05/21/2012 CR8 CrossFit CrossFit.com 120518 Three rounds for time of:
50 Double-unders (x3 for single unders)
40 Sit-ups
30 Medicine ball cleans, 20 pound ball
20 Pull-ups
10 Handstand push-ups		 18m 56s
Workout Scaled
Esper Sarin 05/18/2012 CR8 CrossFit CrossFit.com 100129 10 minutes Handstand push-ups
5 minutes Squats
2 minutes Pull-ups
1 minute Push-ups
 358 reps
Workout Scaled
Esper Sarin 05/16/2012 CR8 CrossFit Clean Complex On the Minute Every Minute For 12 Minutes:

Power Clean Hang Squat Clean Squat Clean		 75# lbs
Performed as RX
Esper Sarin 05/14/2012 CR8 CrossFit Cr8 Remote 3 Rounds for time:

100 Meter Run
50 Mountain Climbers (L R = 2 Reps)
100 Meter Run
50 Sit Ups
100 Meter Run
50 Squats
100 Meter Run
50 single unders		 26m 19s
Performed as RX
Esper Sarin 05/11/2012 CR8 CrossFit Death by tabata Alternating Tabata Deadlift (275#) and Hollow Body Hold

 146 reps
Workout Scaled
Esper Sarin 05/09/2012 CR8 CrossFit Hot death-CFNE 1000 Meter Run
Then..
3 Rounds of:
10 Clean and Jerks (135, 95)
10 Chest to Bar Pull Ups
10 Burpees
Then..
1000 Meter Run
 22m 19s
Workout Scaled
Esper Sarin 05/08/2012 CR8 CrossFit Surfer on Acid Surfer on Acid
3 Rounds For Time
400 Meter Run
21 Burpees
 13m 27s
Performed as RX
Esper Sarin 05/07/2012 CR8 CrossFit Remote 7 Rounds For Time

15 (4 count) Flutter Kicks
10 Supermans
10 Push-ups		 7m 29s
Performed as RX
Esper Sarin 05/04/2012 CR8 CrossFit Hope Three rounds of:
Burpees
75 pound Power snatch
Box jump, 24" box
75 pound Thruster
Chest to bar Pull-ups

"Hope" has the same format as Fight Gone Bad
In this workout you move from each of five stations after a minute
This is a five-minute round from which a one-minute break is allowed before repeating
The clock does not reset or stop between exercises
On call of "rotate," the athlete/s must move to next station immediately for good score
One point is given for each rep		 233 reps
Workout Scaled
Esper Sarin 05/02/2012 CR8 CrossFit Cleans / Muscle Ups AMRAP in 15 mins
1 Power Clean Rx(95/135#)
1 Muscle Up (Scale 3 Ring dips per MU)
2 Power clean
2 Muscle up
3 Power clean
3 Muscle up
4/4, 5/5,6/6, 7/7, 8/8		 8 rounds 1 reps
Workout Scaled
Esper Sarin 05/01/2012 CR8 CrossFit CR8 Remote 12-9-6-3-6-9-12-9-6-3-6-9-12
Sprawl
Tuck Jump
 10m 24s
Performed as RX
Esper Sarin 04/30/2012 CR8 CrossFit None For Time

400 meter run
21 Pushups
42 Squats
15 Pushups
30 Squats
9 Pushups
18 Squats
400 meter run		 3m 15s
Workout Scaled
Esper Sarin 04/26/2012 CR8 CrossFit J.J. For time:
185 pound Squat clean, 1 rep
10 Parallette handstand push-ups
185 pound Squat clean, 2 reps
9 Parallette handstand push-ups
185 pound Squat clean, 3 reps
8 Parallette handstand push-ups
185 pound Squat clean, 4 reps
7 Parallette handstand push-ups
185 pound Squat clean, 5 reps
6 Parallette handstand push-ups
185 pound Squat clean, 6 reps
5 Parallette handstand push-ups
185 pound Squat clean, 7 reps
4 Parallette handstand push-ups
185 pound Squat clean, 8 reps
3 Parallette handstand push-ups
185 pound Squat clean, 9 reps
2 Parallette handstand push-ups
185 pound Squat clean, 10 reps
1 Parallette handstand push-up		 14m 31s
Workout Scaled
Esper Sarin 04/23/2012 CR8 CrossFit CrossFit.com 120419 For time:
Run 400 meters
95 pound Thruster, 21 reps
21 Pull-ups
Run 300 meters
95 pound Thruster, 15 reps
15 Pull-ups
Run 200 meters
95 pound Thruster, 9 reps
9 Pull-ups		 11m 31s
Workout Scaled
Esper Sarin 04/21/2012 CR8 CrossFit 5K Run Run 5K
 32m 51s
Performed as RX
Esper Sarin 04/20/2012 CR8 CrossFit Remote 10 rounds

15 sit ups
5 supermans
20 flutter kicks (4 count)

 21m 33s
Performed as RX
Esper Sarin 04/18/2012 CR8 CrossFit Airdyne and sandbag 2 Team Partner WOD

10 Minute AMRAP:

100 Meter Sandbag Run (80#/40#)
.50 mile Airdyne
 2 rounds 0 reps
Performed as RX
Esper Sarin 04/18/2012 CR8 CrossFit Deadlift Deadlift

5 - 3 - 1		 115 - 155 - 195 lbs
Performed as RX
Esper Sarin 04/17/2012 CR8 CrossFit Esper - BDAY WOD For Time:
400 meter run (Buy in)
36-15-9-15-36 rep rounds of:
American Swings
Hand-Release Push Ups
Sit Ups
400 meter run (Buy out)
 22m 00s
Performed as RX
Esper Sarin 04/16/2012 CR8 CrossFit CrossFit.com 120416 For time:
Run 800 meters
10 rounds of the couplet:
Handstand push-up, 10 reps
One legged squat, 10 reps
Run 800 meters
 19m 40s
Workout Scaled
Esper Sarin 04/14/2012 CR8 CrossFit Invisible Fran 3 rounds, 21-15-9x
Squats
Push-ups
 1m 52s
Performed as RX
Esper Sarin 04/13/2012 CR8 CrossFit CR8 18 Minute AMRAP
15 Box Jumps (24"/20")
12 Shoulder to overhead (115/75)
9 Knees to elbow
 4 rounds 15 reps
Workout Scaled
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