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Athlete Date Sort Location Workout Name Description Results
Jacob Riley 10/10/2016 The Foc'Swole None Max reps unbroken strict pullups
Rest :30
Max reps unbroken strict pullups
Rest :30
Max reps unbroken strict pullups		 13 reps
Workout Scaled
Jacob Riley 10/04/2016 The Foc'Swole None Front Squat 3RM 175 lbs
Performed as RX
Jacob Riley 09/28/2016 Vintage CrossFit None For time:
50-40-30-20-10 Double Unders
50-40-30-20-10 Situps
10-8-6-4-2 Strict Ring Dips (Advanced: use muscle up rings)		 10m 45s
Workout Scaled
Jacob Riley 09/27/2016 Houston Gym None Shoulder Press 1RM 100 lbs
Performed as RX
Jacob Riley 09/26/2016 Vintage CrossFit None Back Squat 1RM 245 lbs
Performed as RX
Jacob Riley 09/26/2016 Vintage CrossFit None Max reps unbroken strict pullups
Rest :30
Max reps unbroken strict pullups
Rest :30
Max reps unbroken strict pullups		 12 reps
Workout Scaled
Jacob Riley 09/22/2016 Vintage CrossFit None Back Squat 3-3-3 @ 90% 215 lbs
Performed as RX
Jacob Riley 09/21/2016 Vintage CrossFit None Shoulder Press 3 @ 80%
Shoulder Press 3-3-3-3 @ 85%		 95-95-95-85 lbs
Performed as RX
Jacob Riley 09/19/2016 Vintage CrossFit None Back Squat 4-4-4 @ 82.5% 195 lbs
Performed as RX
Jacob Riley 09/16/2016 Vintage CrossFit None EMOM 10, alternating
A) 10 Overhead Squat 95/65
B) 10 Chest to Bar Pullups
Score is total reps completed		 60 reps
Workout Scaled
Jacob Riley 09/14/2016 The Foc'Swole None Shoulder Press 4 @ 75%
Shoulder Press 4-4-4-4 @ 80%		 93 lbs
Performed as RX
Jacob Riley 09/14/2016 The Foc'Swole None 3 RFT
Row 36/24 Cal
24 Box Jumps
12 Ring Push Ups		 16m 15s
Workout Scaled
Jacob Riley 09/12/2016 The Foc'Swole None 12 minutes to build to a 3-rep touch and go power clean @ 80% 1RM 121 lbs
Performed as RX
Jacob Riley 09/12/2016 The Foc'Swole None Max Effort Unbroken Perfect Pushups 20 reps
Performed as RX
Jacob Riley 09/09/2016 The Foc'Swole None AMRAP 3
3/5/7 Unbroken Push Ups (pick a number that you can perform unbroken quickly and consistently)
1 Strict Chin Up/Jumping Chin Up (increase by one chin up every set)		 45 reps
Workout Scaled
Jacob Riley 09/07/2016 The Foc'Swole None Back Squat 3-3-3 @ 85%
Romanian Deadlift 5-5-5 @ 25-30% of 1RM Deadlift		 200 lbs
Performed as RX
Jacob Riley 09/07/2016 The Foc'Swole None Accessory (based on max pushups)
<10
4 sets of 4 pushups with :20 rest
15 Second Pushup Plank hold
10 Second Ring Support Hold
15 Second Pushup Plank hold
10-20
4 sets of 6 pushups with :20 rest
20 Second Pushup Plank hold
15 Second Ring Support Hold
20 Second Pushup Plank Hold
21-30
4 sets of 9 pushups, :20 rest
30 second pushup plank hold
20 second ring support hold
30 second pushup plank hold
30+
4 sets of 30% reps pushups, :20 rest
45 second pushup plank hold
30 second ring support hold
45 second pushup plank hold		 24 reps
Performed as RX
Jacob Riley 09/06/2016 The Foc'Swole None 12 minutes to build to a 3-rep touch-and-go power clean @ 75% of 1RM
 115 lbs
Performed as RX
Jacob Riley 09/06/2016 The Foc'Swole None 5 Rounds
15/10 Calorie Row
10 Burpees
5 Power Cleans, 115/75		 18m 01s
Workout Scaled
Jacob Riley 09/05/2016 The Foc'Swole None Bent Over Barbell Row 5-5-5-5-5 135 lbs
Performed as RX
Jacob Riley 09/04/2016 The Foc'Swole None 15 minutes
Build to a heavy 5-rep deadlift		 220 lbs
Performed as RX
Jacob Riley 09/02/2016 The Foc'Swole None Shoulder Press 3 @ 75%
Shoulder Press 3-3-3-3 @ 80%		 88 lbs
Performed as RX
Jacob Riley 09/02/2016 The Foc'Swole None 3 Rounds
Run 400m
10 Clean and Jerks 135/95		 18m 13s
Workout Scaled
Jacob Riley 09/01/2016 The Foc'Swole None Row 1000m
21 Overhead Squats 95/65
21 GHD Situps
Row 750m
15 Overhead Squats 95/65
15 GHD Situps
Row 500m
9 Overhead Squats 95/65
9 GHD Situps		 18m 41s
Workout Scaled
Jacob Riley 09/01/2016 The Foc'Swole None (based on max pushups)
<10
5 PU - :50 rest - 4 PU - :50 rest - 3 PU
10-20
8 PU - :50 rest - 7 PU - :50 rest - 6 PU
21-29
13 PU - :50 rest - 11 PU - :50 rest - 9 PU
30+
60% reps - :50 rest - 50% reps - :50 rest - 40% reps 		21 reps
Performed as RX
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