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Athlete Date Sort Location Workout Name Description Results
Joe Thomas 03/07/2018 94 CES PU/SU w/ 1 min rest PU: 3 x Max Reps, Rest 1 min between sets
SU: 3 x Max Reps, Rest 1 min between sets
Submit: Total Reps completed per exercise
Estimated Time: 10 min
 180 reps
Performed as RX
Joe Thomas 05/24/2015 Gym De Hose B Crossfit Endurance - May 23 10 Min AMRAP
150 Double Unders
Then
3 Hang Power Snatch
9 Burpees		 160 reps
Performed as RX
Joe Thomas 05/08/2015 Gym De Hose B 5/3/1 Day 3/1 - Bench Bench Press 5-5-5-5-3-1
Press 10-10-10
Dumbbell Rows 10-10-10		 105-155-155-190-215-240(4) lbs
95-95-95 lbs
55-55-55 lbs
Performed as RX
Joe Thomas 05/06/2015 Gym De Hose B 5/3/1 Day 2-4 - Deadlift Deadlift 5-5-5-3-3-3
Back Squat 10-10-10-10-10
Sit-ups 20-20-20-20-20		 95-115-135-145-165-185(10) lbs
105-105-105-105-105 lbs
1-1-1-1-1 lbs
Performed as RX
Joe Thomas 05/05/2015 Gym De Hose B 5/3/1 Day 2-3 Press Shoulder Press 5-5-5-3-3-3
Bench Press 10-10-10-10-10
Chinups 10-10-10-10-10
Curls 10-10-10
Tricep Extensions 10-10-10
Face Pulls 10-10-10		 75-95-115-135-150-170 lbs
125-125-125-125-125 lbs
1-1-1-1-1 lbs
20-20-20 lbs
20-20-20 lbs
50-50-50 lbs
Performed as RX
Joe Thomas 05/04/2015 Gym De Hose B 5/3/1 Day 2-1 Squat Back Squat 5-5-5-3-3-3
Deadlift 10-10-10-10-10
Hanging Leg Raise 10-10-10-10-10		 95-105-135-145-165-185(10) lbs
105-105-105-105-105 lbs
1-1-1-1-1 lbs
Performed as RX
Joe Thomas 05/01/2015 Gym De Hose B 5/3/1 Day 2-1 Bench Bench Press 5-5-5-3-3-3
Shoulder Press 10-10-10-10-10
Dumbbell Rows 10-10-10-10-10
 105-125-155-175-200-225(5) lbs
85-85-85-85-85 lbs
55-55-55-55-55 lbs
Performed as RX
Joe Thomas 04/29/2015 Gym De Hose B 5/3/1 Day 1/4 - Deadlift Deadlift 5-5-5-5-5-5
Back Squat 10-10-10-10-10
Situps 20-20-20-20-20
Curls 10-10-10
Tricep Extensions 10-10-10
Face Pulls 10-10-10		 95-105-125-135-155-175(10) lbs
105-105-105-105-105 lbs
Performed as RX
Joe Thomas 04/28/2015 Gym De Hose B Wendler 5/3/1 - Day 1/3 - Press Shoulder Press 5-5-5-5-5-5
Bench Press 10-10-10-10-10
Chin ups 10-10-10-10-10

 75-95-115-120-140-160(f) lbs
125-125-125-125-125 lbs
1-1-1-1-1 lbs
Performed as RX
Joe Thomas 04/27/2015 Gym De Hose B Wendler 5/3/1 - Day 1/2 - Squat Squat 5-5-5-5-5-5
Deadlift 10-10-10-10-10
Rope Rows 10-10-10-10-10
DB Curls 10-10-10-10-10		 95-105-125-135-155-175(10) lbs
105-105-105-105-105 lbs
1-1-1-1-1 lbs
20-20-20-20-20 lbs
Performed as RX
Joe Thomas 04/24/2015 Gym De Hose B Wendler 5/3/1 - Day 1/1 - Bench Bench Press 5-5-5-5-5-5
Bench Press 10-10-10-10-10		 105-125-155-165-195-215(7) lbs
95-95-95-95-95 lbs
Performed as RX
Joe Thomas 04/07/2015 Gym De Hose B Sealfit Day 4 Shoulder Press 3-3-3
Shoulder Press Dropset 10

Backwards Fran
9-15-21
Thrusters - 90#
Pullups
 125-125-125 lbs
lbs
10:12 on backwards Fran with 95# lbs
Performed as RX
Joe Thomas 04/06/2015 Gym De Hose B Isabel For time:
Snatch 135 pounds, 30 reps

Use 95 pounds, 65 pounds or broomstick as needed.		 30m 00s
Workout Scaled
Joe Thomas 04/05/2015 Gym De Hose B Sealfit Day 2a Front Squat 3-3-3-3-3 45-95-135-155-155-155 lbs
Performed as RX
Joe Thomas 04/05/2015 Gym De Hose B Sealfit Day 2b 10 min AMRAP
5 Pullups
10 Pushups
15 Squats		 210 reps
Performed as RX
Joe Thomas 04/05/2015 Gym De Hose B Sealfit Day 2a Front Squat 3-3-3-3-3 45-95-135-155-185 lbs
Performed as RX
Joe Thomas 04/04/2015 Gym De Hose B 100 m Weighted Lunges - Sealfit Day 1 100 m Lunges with 25# Overhead. 3m 28s
Performed as RX
Joe Thomas 12/14/2014 Gym De Hose B Intro to Burpees - Again 21-15-9 burpees with a 200 meter run after each set. 5m 58s
Performed as RX
Joe Thomas 12/12/2014 Gym De Hose B High Bar Back Squat Back Squat 2-2-2-2-2-2 135-185-225-245-265-285 lbs
Performed as RX
Joe Thomas 12/10/2014 Gym De Hose B The Bear Complex Overhead Squat 3-3-3
Front Squat 3-3-3
The Bear Complex 1-1-1		 45-95-115 lbs
45-95-115 lbs
65-85-95 lbs
Performed as RX
Joe Thomas 12/06/2014 Gym De Hose B 3 mile Time Trial 3-mile timed run 30m 00s
Performed as RX
Joe Thomas 12/05/2014 Gym De Hose B Snatch/C&J Power Snatch 1-1-1-1-1
Clean and Jerk 1-1-1-1-1		 95-115-135-145-155(f) lbs
155-185-205-215-215 lbs
Performed as RX
Joe Thomas 12/02/2014 Gym De Hose B Intro to Box Jumps Five rounds of 15-box jumps and 15-BF sit-ups.
Use an 18-24' object to jump on. Of course there isnt any rest between rounds. Let the sit-ups become your rest. Learn to breath.		 8m 25s
Performed as RX
Joe Thomas 12/01/2014 Gym De Hose B Heavy Snatch/Bench Hang Power Snatch 3-3-3-3-3-3
Bench Press 3-3-3-3-3-3		 45-95-115-135-135-135 lbs
135-185-205-225-245-255 lbs
Performed as RX
Joe Thomas 11/30/2014 Gym De Hose B 2 Mile Time Trial 2-mile run. 15m 30s
Performed as RX
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