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Athlete Date Sort Location Workout Name Description Results
Geoff Kenny 10/08/2013 CrossFit Athlone None Strength
Back Squat
1x5x50kg, 1x2x70kg, 1x2x90kg, 1x2x105kg
3x5x117.5kg
Press
1x5x20kg, 1x5x45kg
3x5x60kg


MetCon 3rds for time
20 push ups
10 pull ups
10 sec handstand wall holds		 6m 21s
Performed as RX
Geoff Kenny 10/07/2013 CrossFit Athlone None Strength:
LB Back Squat 3x5
1x5x116.25, 2x5x115kg
Push Press 3x5
1x5x60kg, 2x5x62.5kg
Deadlift
2x5x150kg

831.25kg
59m 00s
Performed as RX
Geoff Kenny 10/04/2013 CrossFit Athlone None Intermediate: Take 15 minutes to build to 1rm Overhead Squat
1x2x20kg
1x2x30kg
1x2x35kg
1x1x40kg
1x1x47.5kg
1x1x52.5kg
1x1x57.5kg


Stiff Hang int=60secx2

In Teams of 2 perform
Geoff and Johnny
30kg

1 person performs Walking Bar Lunges x 25meters while other team member waits until their partner stops at 25mark,then they sprint and take bar and continue until 100meters is reached
20 air Squats


 59m 00s
Performed as RX
Geoff Kenny 10/03/2013 CrossFit Athlone None Skills
Skip
46-43-6-14-16-33=158
Hspu
60" box pike position 4x5
Med Ball Clean
4x10 3-2 ratio slow to fast

Team Wod Geoff and Hogie
In teams of two perform
Box jumps x 50,
30" geoff 30, hogie 12" 20
Chin Ups x50
Geoff 43, hogie 7
Tricep Dips x50
Geoff 30, hogie 20		 10m 30s
Performed as RX
Geoff Kenny 10/02/2013 CrossFit Athlone None Strength
Back Squat 3x5x115kg
Press 2x5x55kg, 1x57.5kg
Dead lift 2x5x147.5kg




AMRAP in 8 minutes of
1 Toes to bar-knees to chest
1 Bear crawl
2 Toes to bar
2 Bear crawls.
Keep working your way up on each exerise until time elapses. Score is total reps.

9 Rounds

 90 reps
Performed as RX
Geoff Kenny 10/01/2013 CrossFit Athlone None Upper/lower back Stability
Wall Squats hands up 3x10
Med Ball Squat 3x10

Skills
Muscle Ups
24" box support 3x6 (not through)
30" box support 3x6 (through)
O.H Squat
1x5x20kg, 2x10xpipe
Skip
20-20-20-20-10-10-20 movement getting better on the skipping, little R knee irritation.

Team Wod
Geoff and Cathal
40kg Push Press

Conditioning
In teams of 2 perform 2 ladders of 10-8-6-4-2 of Push Press=Burpees= with 100 meter run after each round.One team member will start and from then on will alternate each exercise until the 2 rounds is completed		 12m 33s
Performed as RX
Geoff Kenny 09/30/2013 CrossFit Athlone None Strength
LB Back Squat:
1x5x20kg
1x5x75kg
1x2x95kg
3x5x115kg working set

Press:
1x5x20kg
1x5x50kg working
1x5x55kg working
1x5x57.5kg working

Deadlift:
1x5x70kg
1x5x115kg
1x5x130kg
2x5x147.5kg working set


802.5 kg Load		 59m 00s
Performed as RX
Geoff Kenny 09/26/2013 CrossFit Athlone Met con Conditioning

Perform 2 rounds of the following
Knees to Chest
62-26 break 13 (101)
Box Jumps(20"-12")
20-21 (42)
Burpees
20-19 (39)
Squat
38-37 (75)



Each station lasts 1 minute with each person moving onto next exercise when 1 minute is reached. Rest 90 seconds after full round makingnsure you record total reps for each station per round. Add total reps for your score.

 257 reps
Performed as RX
Geoff Kenny 09/25/2013 CrossFit Athlone Intermediate Level 3 rounds for time. In this workout you move from each of five stations after a minute. This is a five-minute round with a 1 minute rest between rounds. The stations are:
Squats holding 20 kg kbell
38-31-31
Ab mat sit ups
30-26-25
Burpee touches (High Bar)
15-14-13
Bridge hold (1 point for every 10seconds)
5-5-5
Slam balls 6kg
23-21-24
1 minute rest

The clock does not reset or stop between exercises. On call of rotate, the athlete/s must move to next station immediately. One point is given for each rep.		 306 reps
Performed as RX
Geoff Kenny 09/25/2013 CrossFit Athlone Inter Workout of the Day
A.
Take 10-15 minutes to practice and/or build to a heavy-ish Front Squat x1-2
2-2-2-2-1
40-60-75-90-102.5-107.5
B.
Complete four rounds for time of:
Overhead Squat x 15 reps 30kg
Slam Balls x 15 reps 6kg
400 Meter Run		 11m 30s
Performed as RX
Geoff Kenny 09/24/2013 CrossFit Athlone Angie For time:
100 Pull-ups
100 Push-ups
100 Sit-ups
100 Squats		 28m 30s
Performed as RX
Geoff Kenny 09/24/2013 CrossFit Athlone Angie For time:
100 Pull-ups
100 Push-ups
100 Sit-ups
100 Squats		 28m 30s
Performed as RX
Geoff Kenny 09/23/2013 CrossFit Athlone Strength Strength: Intermediate
Take 15 minutes to build to a heavyish Back Squat x 1-2
20 x 5 reps
40-70-90-110-120 x2reps
127.5 x 1 Rep



Conditioning
For Max Reps:
Int= 3 minutes/ Beg=90seconds Back Squat
(Men 1/4 BW 25kg) m
Rest Int=60 sec
100reps
Int= 3 Minutes/ Beg=90 sec of Ring Rows
Rest Int=60
40 reps
3 Minutes of Burpees
61reps		 201 reps
Performed as RX
Geoff Kenny 08/29/2013 CrossFit Athlone None Press- Time cap of 12minutes
3-3-3-3-3-3-3-3-3-3-3-3-3-3
(20-25-30-35-40-42.5-45-47.5-50-52.5-55) only 11 rounds completed

AMRAP in 10 minutes of
Box Jumps 3 reps for first 5 minutes increased to 6 reps for last 5.
60 box jumps in first 5 mins
61 box jumps in 2nd 5 mins
24 inch box used		 20 rounds 121 reps
Performed as RX
Geoff Kenny 08/28/2013 CrossFit Athlone MET CON EMOM Pull ups 16 MINUTES Met Con EMOM Pull Ups
16 mins 8 reps

1 4+4
2 4+4
3 4+3+1
4 2222
5 22211
6 11111111
7 11111111
8 11111111
9 11111111
10 11111111
11 11111111
12 11111111
13 1111111

103 Reps		 103 reps
Performed as RX
Geoff Kenny 08/27/2013 CrossFit Athlone Skills Test Week just skills and mobility 60m 00s
Performed as RX
Geoff Kenny 08/26/2013 CrossFit Athlone AMRAP 12 MINUTES AMRAP IN 12 MINUTES OF

WG Dead Hang Pull Ups x 5
Burpees x 5
Bear Crawl x 5

12 rounds + 2 pull ups
182 Reps		 182 reps
Performed as RX
Geoff Kenny 08/26/2013 CrossFit Athlone AMRAP 12 MINUTES AMRAP IN 12 MINUTES OF

WG Dead Hang Pull Ups x 5
Burpees x 5
Bear Crawl x 5

12 Rounds + 2 Pull ups 182 reps total		 182 reps
Performed as RX
Geoff Kenny 08/26/2013 CrossFit Athlone AMRAP 12 MINUTES AMRAP IN 12 MINUTES OF

WG Dead Hang Pull Ups x 5
Burpees x 5
Bear Crawl x 5

12 Rounds + 2 Pulls ups
182 Reps		 182 reps
Performed as RX
Geoff Kenny 08/20/2013 CrossFit Athlone Dirty 30 30 Pull Ups Rings
5-5-5-3-2-2-2-2-2-2
30 Box Jumps 24'
30 Push Ups
30 Sit Ups
30 KBell Thrusters
30 Supported Pistol Squats (patella tendonitis)
30 Pull Ups Rings
2-2-2-2-2
2-2-2-2-2
2-2-2-1-1-1-1		 17m 01s
Workout Scaled
Geoff Kenny 08/13/2013 CrossFit Athlone None 800 metre for time 3m 15s
Performed as RX
Geoff Kenny 08/12/2013 CrossFit Athlone 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.

4 Rounds
Rd 1 4.10
Rd 2 4.30
Rd 3 7.22
Rd 4 6.02 used bands on pull ups		 34m 00s
Workout Scaled