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Athlete Date Sort Location Workout Name Description Results
James Erickson 11/23/2016 Crossfit Recovery CrossFit Baseline For time:
200 Cal Walk, run, bike (which ever you have)
40 Air squats
30 situps
20 pushups
25 Singles (Jump Rope)		 15m 42s
Performed as RX
James Erickson 05/03/2016 Crossfit Recovery Compare to first time Three rounds of:
Thruster, 45# barbell
Sumo deadlift high-pull w/45# barbell
Box Jump,6" jump if no box (Reps)
Push-press, 45# pounds (Reps) (Google)
Walk/Run/Bike (Calories)

In this workout you move from each of five stations after a minute.The clock does not reset or stop between exercises. This is a five-minute round from which a one-minute break is allowed before repeating. On call of "rotate", the athletes must move to next station immediately for best score. One point is given for each rep. 		235 reps
Performed as RX
James Erickson 05/02/2016 Crossfit Recovery Nancy 4 rounds for time of:
Run 600m
25 Chest Press - 65 lbs		 22m 06s
Performed as RX
James Erickson 04/29/2016 Crossfit Recovery Wood (modified) 3 Rounds for time of:
Run 400 meters
10 Burpees
45 pound Sumo-deadlift high-pull, 10 reps (Bar Only)
45 pound Thruster, 10 reps (Bar Only)
Rest 1 minute

Sumo Demo- https://youtu.be/o6QniJ9FaGA
Thruster Demo - https://youtu.be/aea5BGj9a8Y		 18m 20s
Performed as RX
James Erickson 04/26/2016 Crossfit Recovery Fran Three rounds, 21-15- and 9 reps, for time of:
45 pound Thruster
Pull-ups (sub jumping pull-ups if need be)		 08m 10s
Performed as RX
James Erickson 04/19/2016 Crossfit Recovery maupin Hero WOD - Maupin

4 Rounds for time

800m run
49 Push-ups
49 Sit-ups
49 Air Squats
 49m 49s
Performed as RX
James Erickson 04/14/2016 Crossfit Recovery Tabata This 8 rounds

20/10
push-ups
jump rope
sit-ups
air squats		 489 reps
Performed as RX
James Erickson 04/12/2016 Crossfit Recovery Burpee Challenge 60 x Burpees for time 9m 22s
Performed as RX
James Erickson 04/12/2016 Crossfit Recovery Burpee Challenge 60 x Burpees for time 9m 56s
Performed as RX
James Erickson 04/11/2016 Crossfit Recovery Ab Mania 75-50-25-10 reps for time:
Sit-ups
Flutterkicks (4 count)
Leg levers (https://youtu.be/i14hO_dODkk)		 28m 13s
Performed as RX
James Erickson 04/07/2016 Crossfit Recovery On the run Four rounds for time of:
Run 400 meters
50 Air Squats (make sure you go down to parallel)		 19m 28s
Performed as RX
James Erickson 04/05/2016 Crossfit Recovery Annie 50-40-30-20 -10 rep of:
Double-unders (2:1 Singles)
Sit-ups		 11m 18s
Performed as RX
James Erickson 04/04/2016 Crossfit Recovery Chelsea Every minute on the minute for 30 minutes:
5 Pull-ups (sub jumping Pull-ups)
10 Push-ups
15 Squats		 10 rounds 300 reps
Performed as RX
James Erickson 03/29/2016 Crossfit Recovery Mr. Joshua Five rounds for time of:
Run 400 meters
30 sit-ups
105 pound Deadlift, 15 reps

Instruction video - https://youtu.be/RvlZrkssHxA
 31m 12s
Performed as RX
James Erickson 03/28/2016 Crossfit Recovery Day After For time:
3 rounds for time of:
400 meter run or 40 Cal Bike Ride
40 Air squats
30 situps
20 pushups
25 Singles (Jump Rope)		 25m 04s
Performed as RX
James Erickson 03/21/2016 Crossfit Recovery Monday 4 rounds for time of:
400 meter run or Elliptical
5 x burpees
25 x air squats
35 x full body sit-ups		 24m 25s
Performed as RX
James Erickson 03/16/2016 Crossfit Recovery WOD 5 Rounds for time of:

30 seconds of full body sit-ups
30 seconds of push-up releases
30 seconds of air squats
30 seconds of jumping Jacks
60 seconds of rest		 308 reps
Performed as RX
James Erickson 03/15/2016 Crossfit Recovery WOD 8 rounds for time of:
200 meter sprints
400 meter walk		 25m 03s
Performed as RX
James Erickson 03/14/2016 Crossfit Recovery Monday 4 rounds for time of:
400 meter run or Elliptical
5 x burpees
25 x air squats
35 x full body sit-ups		 25m 04s
Performed as RX
James Erickson 03/11/2016 Crossfit Recovery Fun Run Ten rounds, each for time of:
100 meter Sprint or ride
Rest 90 seconds between rounds		 17m 32s
Performed as RX
James Erickson 03/10/2016 Crossfit Recovery 26 January - Compare Complete as many rounds in 20 minutes as you can of:
5 x Burpees
10 x Push-up Release
15 x Air Squats 		10 rounds 0 reps
Performed as RX
James Erickson 03/09/2016 Crossfit Recovery Helen - Not really Three rounds for time:
Run or Elliptical 400 meters
25 Push - ups
25 Jump ropes
25 Sit ups (Full Body Sit-ups) Google it.

If using the Elliptical - make sure you use your arms to drive your legs and your not just using the static grips to hold on. We want a full body workout on that machine. 		18m 37s
Performed as RX
James Erickson 03/08/2016 Crossfit Recovery Filthy Fifty 50 Box jump, 6 inch Jump
50 Jumping Jacks
50 Jump rope
50 Walking Lunge, 25 steps
50 push-ups
50 Push press, 15 pound dumbbell
50 Burpees
50 Jump Rope		 22m 43s
Performed as RX
James Erickson 03/07/2016 Crossfit Recovery Badminton Tabata Tabata: 20 Seconds of work/ 10 Seconds of rest for 8 rounds of each exercise.

Line Walk Over Push-Ups
Line Jumps - Front to Back
Line Mountain Climbers
Line Taps - Side to Side 		8 reps
Performed as RX
James Erickson 03/04/2016 Crossfit Recovery CF Challenge Skill Work - Work on Overhead Squat with PVC Pipe
Do 3 rounds of 10 and use a wall if you need to. Get in as full of a squat as you can while keeping your hands above your head and behind your head.

3 Rounds Start a new round every 10 min
300 meter row or run
20 Dumbbell Thrusters (use a dumbbell you select)
200 single Jump Rope
30 Sit-ups

 33m 00s
Performed as RX
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