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Athlete Date Sort Location Workout Name Description Results
Joe Thomas 11/29/2014 Gym De Hose B Intro to Cheek to Ground Push-ups 21-15-9 of cheek to ground push-ups and a 400
meter run after each set.		 7m 01s
Performed as RX
Joe Thomas 11/29/2014 Gym De Hose B Squat Squat 3-3-3-3-3-3 45-135-185-225-245-275 lbs
Performed as RX
Joe Thomas 11/28/2014 Gym De Hose B Intro to Butterfly Sit-ups Complete 21-15-9 reps of each of the following
butterfly sit-ups, kettle bells swings, and squats; complete a 400
meter run after each set of repetitions.		 10m 49s
Performed as RX
Joe Thomas 11/28/2014 Gym De Hose B Snatch/C&J Snatch 1-1-1-1
C&J 1-1		 95-115-135-145 lbs
155-185 lbs
Performed as RX
Joe Thomas 11/26/2014 Gym De Hose B 1 Mile Time Trial 1 mi run for time

followed by

Pullup Negatives - 3x3 (not for time)		 7m 56s
Performed as RX
Joe Thomas 11/25/2014 Gym De Hose B Intro to Burpees 21-15-9
Burpees
With a 200 m run after each set
For Time		 08m 32s
Performed as RX
Joe Thomas 11/24/2014 Gym De Hose B Intro to Squats 5 rds of:
25 Air Squats
200 m Run
For time		 9m 02s
Performed as RX
Joe Thomas 11/24/2014 Gym De Hose B Intro to Squats Perform 5-sets of 20-reps with a 200 meter run
after each set. Log your time to track your results.		 9m 02s
Performed as RX
Joe Thomas 11/24/2014 Gym De Hose B Snatch EMOM/Heavy Bench Hang Power Snatch 2-2-2-2-2-2-2-2-2-2
Bench Press 3-3-3		 95-95-95-95-95-95-95-95-95-95 lbs
225-225-225 lbs
Performed as RX
Joe Thomas 01/14/2013 Gym De Hose B Squat and Bench Squat 5-5-5-5-5-5-5-5
Bench 5-5-5-5-5-5		 45-135-155-185-215(3)-230(2)-245(1)-260(8) lbs
135-155-185(3)-195(3)-210(3)-220(8) lbs
Performed as RX
Joe Thomas 01/09/2013 Gym De Hose B Juggernaut 2.0 - 5s Wave - Bench Day 2 Snatch 1-1-1-1-1-1-1
OHS 1-1-1-1-1-1-1
Bench Press 5-5-5-5-5-5-5		 95-95-105-105-115-115-135 lbs
95-95-105-105-115-115-135 lbs
135-175-195-195-195-195-195 lbs
Performed as RX
Joe Thomas 01/07/2013 Gym De Hose B Juggernaut 2.0 - 5s Wave - Squat Day Clean and Jerk 1-1-1-1-1-1-1-1-1-1-1-1-1-1-1-1-1-1
Squat 5-5-5-5-5-5-5		 45-45-45-150-150-170-170-180-180-180-135-135-135-135-135-135-135-135 lbs
135-205-225-235-235-235-235 lbs
Performed as RX
Joe Thomas 01/07/2013 Gym De Hose B Helen Three rounds for time:
Run 400 meters
1 1/2 pood Kettlebell X 21 swings (or 55 pound dumbbell swing)
12 Pull-ups		 10m 45s
Workout Scaled
Joe Thomas 01/04/2013 Gym De Hose B Hang Power Cleans and Deadlift Day Hang Power Clean 1-1-1-1-1-1-1
Deadlift 5-5-5-5
Deadlift AMRAP		 45-95-135-155-165-175-190 lbs
225-225-225-225 lbs
225(8) lbs
Performed as RX
Joe Thomas 01/02/2013 Gym De Hose B Hang Power Snatch Hang Power Snatch 1-1-1-1-1-1-1-1
12 min to establish 1RM
 45-65-85-95-115-125-135 lbs
lbs
Performed as RX
Joe Thomas 01/02/2013 Gym De Hose B Juggernaut 2.0 - 5s Wave - Bench Press Bench Press 5-5-5-5
Bench Press AMRAP
 165-165-165-165 lbs
165(12) lbs
Performed as RX
Joe Thomas 01/02/2013 Gym De Hose B Hang Power Clean/Ring Dip Couplet 15-12-9
Hang Power Cleans - 135
Ring Dips		 6m 34s
Performed as RX
Joe Thomas 02/03/2012 556 RHS CFE Strength/WOD 3FEB12 5 rds for time
7 x Front Squats @ 155#
21 x Double Unders		 15m 31s
Workout Scaled
Joe Thomas 12/31/2011 556 RHS 5 km Run a 5 km 27m 32s
Performed as RX
Joe Thomas 12/30/2011 556 RHS Superset Static Holds Superset Static Holds
PU/SU: 3 x max hold at halfway down
Rest as needed
Submit: Total time held for each movement
Estimated Time: 15 min		 4m 42s
Performed as RX
Joe Thomas 12/29/2011 None 1/2 Maxes 90/90 5m 00s
Performed as RX
Joe Thomas 12/29/2011 556 RHS Basketball Day 4 on 4 Full court basketball 60m 00s
Performed as RX
Joe Thomas 12/29/2011 556 RHS Superset Static Holds Superset Static Holds
PU/SU: 3 x max hold at halfway down
Rest as needed
Submit: Total time held for each movement
Estimated Time: 15 min		 3m 34s
Performed as RX
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