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Athlete Date Sort Location Workout Name Description Results
Jeremiah Bradford 11/10/2015 Columbia, SC WOD 11/10/2015 1. Strength
Push Press
10 minute EMOM 6 reps at 115 pounds

2. Conditioning
20 min AMRAP of:
7x Kettle Bell Swings, 70/53
7x DB Hang Clean & Jerks, 50/30
7x Box Jumps, 30/24'		 10 rounds 0 reps
Performed as RX
Jeremiah Bradford 09/17/2015 Clarksville, TN WOD 09/17/15 For Time
21-18-15-12-9-6-3 of:
Deadlift, 135 pounds
STRICT Pull-ups
 14m 58s
Performed as RX
Jeremiah Bradford 09/16/2015 Clarksville, TN WOD 9/16/15 1. Strength
Push Jerk
10x3

2. For Time
21-15-9-6-3 of:
Burped Box Jump Overs, 24/20
Thrusters, 95/65		 11m 51s
Performed as RX
Jeremiah Bradford 09/15/2015 Clarksville, TN WOD 09-15-2015 1. Strength
Bench Press
3 minutes of max reps at 135 pounds
5 min rest
2 minutes of max reps at 155 pounds
3 min rest
1 minute of max rep at 185 pounds
1 min rest
30 sec max reps at 205 pounds

2. Met-Con
12 min AMRAP of:
10 KBS, 53#
5x KB OH Press (5 each arm)
 11 rounds 0 reps
Performed as RX
Jeremiah Bradford 09/15/2015 Clarksville, TN Evening WOD 9/15/15 1. Met-Con
3 rounds 1 min rounds at each station and a 1 minute rest after each round:

Hang Power Cleans, 95 pounds
Push Press, 95 pounds
Kettle bell Swings, 53 pounds
Burpees		 212 reps
Performed as RX
Jeremiah Bradford 09/14/2015 Clarksville, TN WOD 09-14-15 1. Strength
Tall Jerks
10x4

2. Conditioning
20 min AMRAP of:
12 OH Walking Lunges, 95 pounds
15 GHD Sit-ups
9 Toes to Bar		 6 rounds 8 reps
Performed as RX
Jeremiah Bradford 09/13/2015 Clarksville, TN WOD 9-13-15 1. Strength
Low Hang Cleans
5x5

EMOMx10 4x rep of Low Hang Cleans at 165 pounds

2. Met-Con
For Time
24-21-18-15-12-9-6-3 of:
Push Press, 115 pounds
Box Jumps, 30"
Cal Row		 32m 33s
Performed as RX
Jeremiah Bradford 09/12/2015 Clarksville, TN Tabata This Tabata Squats
Tabata Push-ups
Tabata Lunges
Tabata Sit-ups
Tabata Burpees

The Tabata interval is 20 seconds of work followed by 10 seconds of rest for 8 intervals.
Tabata score is the least number of reps performed in any of the eight intervals.		 37 reps
Performed as RX
Jeremiah Bradford 09/11/2015 Clarksville, TN Bodyweight WOD For Time
100 Burpees
100 Abmat Sit-ups
100 Push-ups
100 Air Squats		 23m 42s
Performed as RX
Jeremiah Bradford 09/10/2015 Clarksville, TN Bench Press WOD 1. Strength
Bench Press
5x5 at 70% of 1RM

2. For Time
100x rep BW Bench Press, (185 pounds)
Every time the bar is re-racked must perform 5 burpees (count total number of burpees.		 28m 02s
Performed as RX
Jeremiah Bradford 09/09/2015 Clarksville, TN Widowmaker Crossfit WOD 1. Strength
Snatch Starts
5x5
Increase weight to a heavy 3 rep
10 min EMOM 3x Snatch Starts

2. For Time
50 double unders
10 pistols (2-count)
50 wall balls, 20/14
10 single-armed KB OHS 2-count
50 Cal Row
10 Pistols (2-count)		 16m 30s
Performed as RX
Jeremiah Bradford 09/08/2015 Clarksville, TN Strict Press and Push Press Strict Press
10 set of 3x Reps at 80% of 1RM

Push Press
2-2-2-2-2
add weight each set


Strict Press: 30 reps at 135 pounds lbs
Push Press: 155-175-185-195-205 lbs
Performed as RX
Jeremiah Bradford 09/08/2015 Clarksville, TN 30 minute Run Cardio
Run 30 minutes for max distance		 3.80 mi
Performed as RX
Jeremiah Bradford 09/07/2015 Clarksville, TN Becky For Time:
800m run
30 Squat Snatches, 95/65
400m run
30 Hang Cleans, 95/65
200m run
30 Back Squats, 95/65
400m run
30 Push-ups
800m run
30 Pull-ups		 31m 22s
Performed as RX
Jeremiah Bradford 09/07/2015 Clarksville, TN Back Squats and Push-ups 10 sets of:
10 Back Squats, 205 pounds
20 Chest to Floor Push-ups		 100 reps at 205 pounds lbs
Performed as RX
Jeremiah Bradford 05/20/2014 Clarksville, TN The Chief Max rounds in 3 minutes of:
135 pound Power cleans, 3 reps
6 Push-ups
9 Squats
Rest 1 minute. Repeat for a total of 5 cycles.		 15 rounds 6 reps
Performed as RX
Jeremiah Bradford 05/20/2014 Clarksville, TN Endurance Chipper For Time
200m run
50 hand release push-ups
200m run
50 sit-ups
200m run
Max rep handstand push-ups until failure
200m run
25m handstand walk
200m run
25 pull-ups
200m run
200m walking lunges
1 mile run
 30m 00s
Performed as RX
Jeremiah Bradford 05/20/2014 Clarksville, TN Burpees For time
100 Burpees		 12m 50s
Performed as RX
Jeremiah Bradford 05/19/2014 Clarksville,TN Hang Cleans Hang Cleans
5-5-5-5-5-5-5-4-4
3 set of 5 at 135 pounds
3 set of 5 at 155 pounds
2 set of 4 at 165 pounds
38 reps
Performed as RX
Jeremiah Bradford 05/17/2014 Clarksville, TN Saturday WOD 20 min AMRAP
5 push press
10 box jumps, 24"
15 abmat sit-ups		 10 rounds 5 reps
Performed as RX
Jeremiah Bradford 05/15/2014 Clarksville, TN Murph For time:
1 mile Run
100 Pull-ups
200 Push-ups
300 Squats
1 mile Run

Partition the pull-ups, push-ups, and squats as needed. Start and finish with a mile run. If you've got a twenty pound vest or body armor, wear it.		 54m 08s
Performed as RX
Jeremiah Bradford 05/15/2014 Clarksville, TN Endurance WOD 5 rounds of
15 hang cleans, 95#
15 burpees
15 push press 95#
15 air squats
15 bent row 95#		 24m 44s
Performed as RX
Jeremiah Bradford 05/08/2014 Clarksville, TN Barbara Five rounds, each for time of:
20 Pull-ups
30 Push-ups
40 Sit-ups
50 Squats

Rest precisely three minutes between each round.		 32m 52s
Performed as RX
Jeremiah Bradford 05/05/2014 Clarksville, TN Endurance WOD 2 mile run (12:58)
three min rest
1 mile run (6:26)
two min rest
800m run (2:44)		 3.50 mi
Performed as RX
Jeremiah Bradford 05/04/2014 Clarksville, TN Cindy Complete as many rounds in 20 minutes as you can of:
5 Pull-ups
10 Push-ups
15 Squats		 22 rounds 0 reps
Performed as RX
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