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Athlete Date Sort Location Workout Name Description Results
J. Irv 01/10/2018 None None 2. Skill
4 x 10 kipping pullups

3. Strength
Clean and jerk EMOM 10
2 Tng reps ea min, @ min 10 max reps in a min
155

4. Metcon
21-15-9 for time
Cal row
Burpee over rower

5. Core
21-15-9
V ups
Hollow body rocks
 2. Done lbs
lbs
3. Done, 4 reps lbs
lbs
4. 8:19 lbs
lbs
5. Done, 21 V-ups, then toe touch situps 15 and 9 lbs
Performed as RX
J. Irv 01/09/2018 None None 2. Skill
2x 15 T2B
3x 1 Rope climb

3. Metcon
AMRAP 7
Burpees to target

4. Metcon
5 rounds for time
5 box jumps 24
10 dumbbell snatch 50#
50 double unders

5. Aerobic
Run 2 miles or bike 5 miles
 1 reps
Performed as RX
J. Irv 12/20/2017 Crunch CFRVA171220 1. Power Snatch
Up to heavy single
Snatch Balance + OHS
4 x 1+1 - Heavy

2. 2 Rounds:
AMRAP 5 Minutes
Run 600m
Max Wallballs in remaining time 20/14lbs
Rest 2:00

3. 3 Rounds:
12 BB upright row
12 KB Strict Press
20 V-Ups		 1. 145 lbs
115, 135, 140, 145 lbs
2. 30, 26 lbs
3. Done, 45# BB 1st round, 50# 2-3. 2x 20kg KB lbs
Performed as RX
J. Irv 12/19/2017 Crunch CFRVA20171219 1. HSPUs
5 Minutes
1-2 Strict + Negative
Accumulate Reps

2. For time:
15 body-weight back squats
5 rope climbs, 15-ft. rope
12 body-weight back squats
3 rope climbs, 15-ft. rope
9 body-weight back squats
1 rope climb, 15-ft. rope

3. Row for total meters:
3 Rounds:
3:00 on
3:00 off

During 3 minute break:

15 Push Press 115#
15 HRPU

1. Done lbs
2. 14:40, rope climbs from seated 9' rope lbs
3. 740, 695, 692= 2127m, x2 45# DBs due to gym high occupancy (75% of 115#) lbs
Performed as RX
J. Irv 06/05/2017 Crunch CFRVA20170605 1. Back Squat 3x3 90% of 1rm 295#
2. For time:
21-15-9
Power snatch 95#
WBS, 18#
3. 3 rounds
ab wheel roll out 10 reps
strict straight leg raise 10 reps
push up to plank 10 reps		 1. 265(2)-265(2)-260(2) lbs
2. 18:11 lbs
3. Done lbs
Performed as RX
J. Irv 06/03/2017 Crunch CFRVA20170603 1. Clean Pull+Power clean+Split Jerk (1+1+1)
8 sets, start at 75% of power clean 1rm 205#
2. Bench press
EMOM 6-8mins, 2 reps at body weight
3. AMRAP 15
15 Cal row
13 wall balls 18#
9 box jump overs 24"
 1. 155-160-165-170-175-180-185-190 lbs
2. done, 195# lbs
3. 4 rounds 24 reps lbs
Performed as RX
J. Irv 06/02/2017 Crunch CFRVA20170602 1. Deadlift moderate set of 1
drop 15% 3x2
2. For time:
15-12-9-6-3 push press, 135#
5-4-3-2-1 strict pullups		 1. 335 lbs
285-285-285 lbs
2. 9:36 lbs
Performed as RX
J. Irv 05/31/2017 Crunch CFRVA20170531 1. Back Squat 4x4, 85-90%
2. For time:
150 double unders
75 knee to chest
.75 mile run
50 DB snatch 50#
50 cal row
25 power cleans 165#		 1. 250-250(2)-250-245 lbs
2. 37:38 lbs
Performed as RX
J. Irv 05/30/2017 Crunch CFRVA20170530 1. Hang power snatch 5x3
2. EMOM 18, alternating:
10 KBSn right arm 53#
10 KBSn left arm 53#
10 burpee over KB		 1. 95-100-105-110-115(2) lbs
2. Done lbs
Performed as RX
J. Irv 05/29/2017 Crunch CFRVA20170529 Murph 1h 11m 00s
Performed as RX
J. Irv 05/27/2017 Park West End fitness center 20170527 1. 3 rounds for time:
12 sandbag over the shoulder toss
24 push press
12 sandbag halfmoons
24 cal row
48 mountain climbers
2. 3 rounds
10 sandbag reverse lunges
10 supermans
20 sandbag goodmorings		 1. ~24mins lbs
2. Done lbs
Performed as RX
J. Irv 05/26/2017 Crunch 20170526 1. Strict pull up + negative, 1-5+1
EMOM 10
2. 5 rounds for time
5 strict HSPU
10 strict toes to bar
20' handstand walk
 1. 5-5-5-4-4-4-3-3-3-3 lbs
2. 33.35 lbs
Performed as RX
J. Irv 05/25/2017 Crunch 20170525 1. Power Clean + Front Squat, 1+1
10 ascending set
2. For Time:
20-10-5
Thrusters 95#
Bar Facing Burpees
3. AMRAP 10
2 muscle up transitions
8 box facing box jump overs, 24"		 1. 145-150-155-160-165-170-175-180-185-190 lbs
2. 7:23 lbs
3. 5 rounds lbs
Performed as RX
J. Irv 05/23/2017 Crunch 20170523 1. dips EMOM 10
3-7 strict dips
2. For time:
20-18-16-14-12 kettlebell sntach, 24kg
75 double unders at the beginning of each round
3. 3 sets, superset all 3
12 DB bent over row
12 DB standing oh press
20 Alt V-ups		 1. 7-7-7-7-7-7-4-4-4-4 lbs
2. 15:19 lbs
3. Done, 40# DB lbs
Performed as RX
J. Irv 05/22/2017 Crunch 20170522 1. Back Squat 4x5 80%-85%
2. 15 min AMRAP
35 Cal row
25 toes to bar
15 pullups
10 burpees
3. 3 rounds
10 ab wheel roll out
10 strict straight leg raise
10 push up to plank
 1. 235-240-245(3) lbs
2. 2 rounds lbs
3. Done lbs
Performed as RX
J. Irv 05/08/2017 Crunch CompTrain-Open 20170501 1. Power Snatch
60%/3
65%/3
70%/3
(75%/3)3
2. Snatch Pull
(100%/3)4
3. Back Squat
75%/5
80%/1
75%/5
83%/1
75%/5
85%/1
4. Conditioning
21 Thrusters (95/65)
28 KB Swings (53)
400m Run
15 Thrusters
20 KB Swings
400m Run
9 Thrusters
12 KB Swings
400m Run		 1. Power snatch lbs
95 lbs
100 lbs
105 lbs
115-115-115 lbs
lbs
2. Snatch Pull lbs
155-155-155-155 lbs
lbs
3. Back Squat lbs
220 lbs
235 lbs
220 lbs
245 lbs
220 lbs
250 lbs
lbs
4. 18:38 lbs
Performed as RX
J. Irv 05/02/2017 Crunch CompTrain-Open 2010422 1. Barbell Conditioning
EMOMx 9:
3 Power Cleans + 3 Front Squats + 3 Push Jerks 155#

2. Conditioning
1 Mile Run
28 KBS
21 Goblet Squats (53/35)
800 Meter Run
20 KB Swings (70/53)
15 Goblet Squats (53/35)
400 Meter Run
12 KB Swings (70/53)
9 Goblet Squats (53/35)

3. Stamina Conditioning
EMOMx10
Odd: 12 Cal Row
Even: 10 DB 1-arm Snatch 45#		 1. ~3 completed in time frame. did 3 more with increased time lbs
2. ~24 mins, increased reps for swings due to not having a 2 pood bell lbs
3. done lbs
Performed as RX
J. Irv 05/02/2017 Crunch CompTrain-Open 20170424 1. Power Snatch
(65%/3)3

2. Snatch Pull
(75%/3)3

3. Overhead Squat
(65%/3)3

4. Conditioning
"Heartbreak Kid"
3 Rounds:
10 Front Squats 155#
20 Pull-ups
50 Double-unders

5. Stamina Conditioning
EMOMx12:
Odd Min: 5 Power Snatch + 5 OHS (115/85)
Even Min: 5 pullups + 5 TTB		 1. 105-105-105 lbs
2. 115-115-115 lbs
3. 15:15 lbs
4. Couldn't keep with pace. completed about half of it. lbs
Performed as RX
J. Irv 04/27/2017 Crunch CompTrain-Open 20170419 1. Power Clean + Front Squat
Work to a heavy single for the day

2. Clean Pull
(90%/5)3
(95%/5)2

3. Back Squat
(85%/3)5

4. Conditioning
For time:
30 Deadlifts (225/155)
30 HSPU
30 Thrusters (95/65)
30 Pull-ups
30 Power Cleans (135/95)
30 Ring Dips
60 Wall Balls (20/14#)
15 Power Snatches (135/95)		 1. 205-210(f, clean) lbs
2. 210-210-210 lbs
215-215 lbs
3. 250-250-250-250 lbs
4. 56:08 (Scaled) lbs
Performed as RX
J. Irv 04/25/2017 Crunch CompTrain-Open 20170418 1. Conditioning
AMRAP 4:
30 Power Snatches 75#
30 OHS 75#
Max bar-facing burpees in remaining time
Rest 4:00
AMRAP 4:
20 Power Snatches 95#
20 OHS 95#
Max bar-facing burpees in remaining time
Rest 4:00
AMRAP 4:
10 Power Snatches 115
10 OHS 115
Max bar-facing burpees in remaining time

2. Stamina Conditioning
EMOMx20:
Odd: 15 Calorie Row
Even: 10 Kipping HSPU		 1. a. Didn't complete reps lbs
b. reduced to 10 ea, 7 BFB lbs
c. 5 ea, 10 BFB lbs
2. DND. People were using the rower and I didnt want to wait. lbs
Performed as RX
J. Irv 04/24/2017 Crunch CompTrain 20170410 1. Power Snatch + OHS
60%/2+3
65%/2+3
70%/2+3
(75%/2+3)2

2. Snatch Pull
85%/5
(90%/5)3

3. Back Squat
60%/5
65%/5
70%/5; (75%/5)3

4. Conditioning
27-21-15-9:
Power Snatch (75/55)
Wallballs (20/14#)
Cal Row

5. Stamina Conditioning
EMOMx5:
2-4 Muscle-ups		 n/a lbs
Performed as RX
J. Irv 04/24/2017 Crunch CompTrain-Open 20170417 1. Power Snatch + OHS
Work to a heavy single for the day

2. Snatch Pull
(90%/5)3
(95%/5)2

3. Back Squat
(80%/5)5

4. Conditioning
2 RFT:
400m Run
26 Hand Release Push-ups
400m Run
26 KBS (53/35#)
400m Run
26 GHDSU
400m Run
26 Deadlifts (155/105)
400m Run
26 Wallballs (20/14#)
400m Run
26 Box Jumps (24/20")

5. Stamina Conditioning
EMOMx10:
Odd: 15 OHS (95/65)
Even: 5 C2B Pull-ups + 5 Pull-ups + 5 TTB		 1. 135 lbs
2. 140-140-140; 150-150 lbs
3. 240-240(4)-240(4)-235(3) lbs
4. 1 round due to time constraints 29:31 lbs
5. DND, no time lbs
Performed as RX
J. Irv 04/19/2017 Crunch CompTrain 20170412 1. Power Clean + Front Squat
60%/2+3
65%/2+3
70%/2+3
(75%/2+3)2

2. Clean Pull
85%/5; (90%/5)3

3. Back Squat
60%/4
65%/4
70%/4
75%/4
(80%/4)3

4. Conditioning
"DT"
5 Rounds:
12 Deadlifts 135#
9 Hang Power Cleans 135#
6 Push Jerks 135#		 1. 135-145-155-170-170 lbs
2. 190-200-200-200 lbs
3. 185-195-210-230-245-245(3)-240 lbs
4. 19:45(PR) lbs
Performed as RX
J. Irv 04/17/2017 Crunch CompTrain 20170410 1. Power Snatch + OHS
60%/2+3
65%/2+3
70%/2+3
(75%/2+3)2

2. Snatch Pull
85%/5
(90%/5)3

3. Back Squat
60%/5
65%/5
70%/5
(75%/5)3

4. Conditioning
27-21-15-9:
Power Snatch (75/55)
Wallballs (20/14#)
Cal Row

5. Stamina Conditioning
EMOMx5:
4 Muscle-ups		 1. 95-100-110-115 lbs
2. 130-140 lbs
3. 190-205-220-235-235-235(4) lbs
4. 25:19 lbs
5. Attempted (got about 5 reps total) lbs
Performed as RX
J. Irv 04/17/2017 Crunch CompTrain 20170411 1. Conditioning
3RFT:
500m Row
400m Run
Rest 3:00 between rounds

2. Stamina Conditioning
EMOMx10:
Odd: 5 TTB + 5 OHS 95#
Even: 5 Bar Facing Burpees + 5 TTB

3. Gymnastics Conditioning
3 Sets:
In a 2:30 minute window, complete:
1:30 of "paced" row
Max handstand push ups in remaining 45 seconds
*Pace for men = 1200 cal/hr; 		1. 4:07, 4:15, 4:30 lbs
2. Done lbs
3. 4, 5, 5 lbs
Performed as RX
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