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Athlete Date Sort Location Workout Name Description Results
Jason Darr 08/24/2012 CrossFit 604 CrossFit 604 Aug 24 2012 Cindy
20 min AMRAP:
5 Pullups
10 Pushups
15 Squats
 19 rounds 10 reps
Performed as RX
Jason Darr 08/23/2012 CrossFit 604 CrossFit 604 Aug 23 2012 WOD:
4 Rounds for time:
6 Back Squats 135/205
6 Box Jumps 24/30
6 Gassers (shuttle sprints in gym)
Rest 60 seconds between rounds.
Score = Total time minus 4 minutes		 7m 15s
Workout Scaled
Jason Darr 08/19/2012 CrossFit 604 CrossFit 604 Aug 19 2012 WOD:
FRAN Ladder 7 min AMRAP:
3 Thrusters 75/115
3 Chest to bar Pull-ups
6 Thrusters
6 Chest to bar Pull-ups
9 Thrusters 75/115
9 Chest to bar Pull-ups

INCREASE BY 3 REPS EACH SET FOR 7 MINUTES. SCORE IS TOTAL REPS
 72 reps
Workout Scaled
Jason Darr 08/17/2012 CrossFit 604 CrossFit 604 Aug 17 2012 WOD:
5 Rounds for time (20 minute cap):
6 Handstand pushups (work on strict if kip is nailed)
12 Toes to bar
15 Overhead walking lunges 25/45 plate
 11m 58s
Performed as RX
Jason Darr 08/16/2012 CrossFit 604 CrossFit 604 Aug 16 2012 WOD:
4 rounds for time:
7 Front Squats 120/185
14 KB Snatches 16/24kg (10 per side. Divide how you like. Scale to 20 swings if necessary)
Row 400m
Rest 1 minute between each round.
Score is total time minus 3 minutes rest

 12m 45s
Workout Scaled
Jason Darr 08/15/2012 CrossFit 604 CrossFit 604 Aug 15 2012 WOD:
10 min AMRAP:
1 Rope Climb 15' (Scale 5 ring rows or 5 pullups - not band assisted)
7 Ring dips (Scale dip variation as required)
10 Ball Slams
 5 rounds 0 reps
Performed as RX
Jason Darr 08/10/2012 CrossFit 604 CrossFit 604 August 15th Strength 10 mins to build to heavy 1 rep
Clean and Jerk 1-1-1-1-1


Every Minute On The Minute
3 reps x 5mins @ 80% of above
Clean and Jerk 3-3-3-3-3		 175-175-175-175-175 lbs
155-155-155-155-155 lbs
lbs
Performed as RX
Jason Darr 08/10/2012 CrossFit 604 CrossFit 604 August 15th Strength 10 mins to build to heavy 1 rep Max
Then, EMOM - 3 reps x 5mins @ 80% of above

Clean and Jerk 1-1-1-1-1
Clean and Jerk 3-3-3-3-3		 175-176-170-100-178 lbs
200-200-200-200-200 lbs
Performed as RX
Jason Darr 08/10/2012 CrossFit 604 CrossFit 604 August 15th Strength 10 mins to build to heavy 1 rep Max
Then, EMOM - 3 reps x 5mins @ 80% of above

Clean and Jerk 1-1-1-1-1
Clean and Jerk 3-3-3-3-3		 3000-3000-3000-3000-3000 lbs
200-200-200-200-200 lbs
Performed as RX
Jason Darr 06/25/2012 CrossFit 604 Fran Three rounds, 21-15- and 9 reps, for time of:
95 pound Thruster
Pull-ups		 4m 59s
Performed as RX
Jason Darr 06/22/2012 CrossFit 604 Rocklin Pounding 5 burpees
10 wall balls (16/20)lbs
15 overhead wall ball lunges		 8 rounds 0 reps
Performed as RX
Jason Darr 12/23/2011 tba Fran baby 21-15-9
thrusters 95 lbs
pull ups		 5m 50s
Performed as RX
Jason Darr 11/23/2011 tba Fran Three rounds, 21-15- and 9 reps, for time of:
95 pound Thruster
Pull-ups		 5m 50s
Performed as RX