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Athlete Date Sort Location Workout Name Description Results
H. D. 10/15/2014 North Yard CrossFit Cliff Hanger AMRAP - 6 mins / rest 3 mins / 6 mins
Total Reps in each round - circuit
Rx - Male 45#, Female 25#

1 min Pull Ups
1 min G2O
1 min Push Ups
1 min Iso Bikes
1 min SQ w/ lbs
1 min Burpees		 306 reps
Performed as RX
H. D. 10/13/2014 North Yard CrossFit VPP 4 rounds for time
Rx - Male 45#, Female 25#

Run 200 meters
25 Ground 2 Overhead
25 Sit-ups		 11m 26s
Performed as RX
H. D. 10/07/2014 North Yard CrossFit RCO 1 round for time

50 Squats
10 Burpees
40 Sit Ups
10 Burpees
30 Lunges
10 Burpees
20 KB Swings
10 Burpees
10 Bear Crawls
10 Burpees
50 Squats		 9m 58s
Performed as RX
H. D. 09/25/2014 North Yard CrossFit A116 AMRAP X 3
Rx - Male 45#, Female 25#
Rx - Male 24", Female 20"

1 min Burpees
1 min KB Swings
1 min Box Jumps
1 min V Ups
1 min Rest		 237 reps
Performed as RX
H. D. 09/18/2014 North Yard CrossFit Stretch 4 3 rounds for time

15 T2B
20 SQ
15 V-Ups
20 Push ups
15 Sit ups
Run 200 Meters		 11m 16s
Performed as RX
H. D. 09/16/2014 North Yard CrossFit R&D Continue up ladder as far as possible
with a 15 min cap.
Rounds and Reps

Run 200 Meters
20 Squats
Run 400 Meters
40 Squats
Run 600 Meters
60 Squats
Run 800 Meters
80 Squats
Run 1000 Meters
100 Squats		 4 rounds 400 reps
Performed as RX
H. D. 09/15/2014 North Yard CrossFit Lunch Run 3.9 Miles 31m 42s
Performed as RX
H. D. 09/11/2014 North Yard CrossFit VPP 4 rounds for time
Rx - Male 45#, Female 25#

Run 200 meters
25 Ground 2 Overhead
25 Sit-ups
 11m 12s
Performed as RX
H. D. 09/09/2014 North Yard CrossFit Heian 1 round for time
Work in any order you would like

70 Air Squats
60 Sit Ups
50 Push Ups
40 Burpees
30 Pull Ups		 10m 43s
Performed as RX
H. D. 09/08/2014 North Yard CrossFit Lunch Run 3.9 miles 29m 22s
Performed as RX
H. D. 09/04/2014 North Yard CrossFit Cliff Hanger AMRAP - 6 mins / rest 3 mins / 6 mins
Total Reps in each round - circuit
Rx - Male 45#, Female 25#

1 min Pull Ups
1 min G2O
1 min Push Ups
1 min Iso Bikes
1 min SQ w/ lbs
1 min Burpees		 285 reps
Performed as RX
H. D. 09/03/2014 North Yard CrossFit Yasmin 1 round for time

50 Air Squats
10 Elbow to Hand Push Ups
40 Plate Twists
10 Elbow to Hand Push Ups
30 Box Jumps/Step Ups
10 Elbow to Hand Push Ups
20 Sumo High Lifts
10 Elbow to Hand Push Ups
10 Pull Ups
10 Elbow to Hand Push Ups
10 Pull Ups
10 Elbow to Hand Push Ups
20 Sumo High Lifts
10 Elbow to Hand Push Ups
30 Box Jumps/Step Ups
10 Elbow to Hand Push Ups
40 Plate Twists
10 Elbow to Hand Push Ups
50 Air Squats		 18m 56s
Performed as RX
H. D. 09/02/2014 North Yard CrossFit Honda Jet Total Reps in each round - circuit
7 mins / rest 1 min / 7 mins

1 min KB Swings
1 min G2O
1 min Push Ups
1 min Sit Ups
1 min SQ
1 min Burpees
1 min Box Jumps		 353 reps
Performed as RX
H. D. 08/28/2014 North Yard CrossFit Yasmin 1 round for time

50 Air Squats
10 Elbow to Hand Push Ups
40 Plate Twists
10 Elbow to Hand Push Ups
30 Box Jumps/Step Ups
10 Elbow to Hand Push Ups
20 Sumo High Lifts
10 Elbow to Hand Push Ups
10 Pull Ups
10 Elbow to Hand Push Ups
10 Pull Ups
10 Elbow to Hand Push Ups
20 Sumo High Lifts
10 Elbow to Hand Push Ups
30 Box Jumps/Step Ups
10 Elbow to Hand Push Ups
40 Plate Twists
10 Elbow to Hand Push Ups
50 Air Squats		 20m 47s
Performed as RX
H. D. 08/26/2014 North Yard CrossFit G&P AMRAP - 4 mins / rest 1 min
Total Reps in each round - circuit

1 min Battle Rope
1 min Pull Ups
1 min Sit Ups
1 min Push Ups
1 min Rest
1 min KB Swing
1 min Box Jumps
1 min V Ups
1 min Squats
1 min Rest
1 min Burpees
1 min Lunges
1 min G20
1 min Knees to Elbows		 312 reps
Performed as RX
H. D. 08/22/2014 North Yard CrossFit Tripple F 1 round for time

50 Box Jumps
50 Knees to Elbows
50 Kettlebell Swings
50 Walking Lunges
50 Push Ups
50 Sit Ups
50 Ground 2 Overhead		 20m 34s
Performed as RX
H. D. 08/21/2014 North Yard CrossFit F35 AMRAP X 3
4 mins / rest 1 min
Total Reps in each round - circuit
Rx - Male 45#, Female 25#

1 min Burpees
1 min Sit Ups
1 min Squats
1 min G2O
1 min Rest		 285 reps
Performed as RX
H. D. 08/20/2014 North Yard CrossFit Lunch Run 3.9 Miles 28m 05s
Performed as RX
H. D. 08/19/2014 North Yard CrossFit Stretch 4 3 rounds for time

15 T2B
20 SQ
15 V-Ups
20 Push ups
15 Sit ups
Run 200 Meters
 12m 19s
Performed as RX
H. D. 08/14/2014 North Yard CrossFit PCW AMRAP - 4 mins / rest 1 min
Total Reps in each round - circuit
Rx - Male 45#, Female 25#
Rx - Male 24", Female 20"

1 min Battle Rope
1 min Pull Ups
1 min Sit Ups
1 min Push Ups
1 min Rest
1 min KB Swing
1 min Box Jumps
1 min V Ups
1 min Squats
1 min Rest
1 min Thrusters
1 min Lunges
1 min G20
1 min Knees to Elbows		 346 reps
Performed as RX
H. D. 08/13/2014 North Yard CrossFit Lunch Run 3.9 miles 28m 19s
Performed as RX
H. D. 08/07/2014 North Yard CrossFit F18 For time: 21-15-9

T2B
Burpees
Sit Ups
Jump Squats
Run 200 Meters		 11m 42s
Performed as RX
H. D. 08/06/2014 North Yard CrossFit Lunch Run 3.9 miles 29m 14s
Performed as RX
H. D. 08/05/2014 North Yard CrossFit Night Attack AMRAP - 6 mins / rest 3 mins / 6 mins
Total Reps in each round - circuit
Rx - Male 45#, Female 25#

1 min Sumo High Pulls
1 min G2O
1 min Push Ups
1 min Sit Ups
1 min SQ
1 min Battle Rope Toss		 368 reps
Performed as RX
H. D. 08/04/2014 North Yard CrossFit Lunch Run 3.9 miles 29m 10s
Performed as RX
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