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Athlete Date Sort Location Workout Name Description Results
John E 11/04/2013 CrossFit Beyond Nasty Girls 3 rounds for time of:
50 Squats
7 Muscle-ups
135 pound Hang power cleans, 10 reps		 9m 40s
Performed as RX
John E 08/23/2013 CrossFit Beyond Hope Three rounds of:
Burpees
75 pound Power snatch
Box jump, 24" box
75 pound Thruster
Chest to bar Pull-ups

"Hope" has the same format as Fight Gone Bad
In this workout you move from each of five stations after a minute
This is a five-minute round from which a one-minute break is allowed before repeating
The clock does not reset or stop between exercises
On call of "rotate," the athlete/s must move to next station immediately for good score
One point is given for each rep		 221 reps
Performed as RX
John E 06/20/2013 CrossFit Beyond Amanda Three rounds, 9-7- and 5 reps, for time of:
Muscle-up
135 pound Squat snatch		 15m 45s
Performed as RX
John E 02/01/2013 CrossFit Beyond Hope Three rounds of:
Burpees
75 pound Power snatch
Box jump, 24" box
75 pound Thruster
Chest to bar Pull-ups

"Hope" has the same format as Fight Gone Bad
In this workout you move from each of five stations after a minute
This is a five-minute round from which a one-minute break is allowed before repeating
The clock does not reset or stop between exercises
On call of "rotate," the athlete/s must move to next station immediately for good score
One point is given for each rep		 220 reps
Performed as RX
John E 11/14/2012 CrossFit Beyond 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.		 22 rounds 0 reps
Performed as RX
John Elmer 02/27/2012 Copper Mountain CrossFit Jackie 1000 meter row
45 pound Thruster, 50 reps
30 pull-ups		 9m 23s
Performed as RX
John Elmer 02/24/2012 Copper Mountain CrossFit Doug 57 3
Rounds
15 Situp
15 Pull-Up
15 Air Squat
15 KBS
1 Round
12 Sit Up
12 Pull-Up
12 Air Squat
21 KBS
rest 57 seconds
1500m Row or 1 mile run		 17m 52s
Performed as RX
John Elmer 02/23/2012 Copper Mountain CrossFit 02/23/2012 5 AMRAP 3 Cycles 1 minute rest between cycles. Only Complete Rounds count.

3 Muscle Ups
6 Box Jumps
9 Sit-Ups		 12 rounds 0 reps
Performed as RX
John Elmer 02/23/2012 Copper Mountain CrossFit 02/23/2012 5 AMRAP 3 Cycles 1 minute rest between cycles. Only Complete Rounds count.

3 Muscle Ups
6 Box Jumps
9 Sit-Ups		 12m 00s
Workout Scaled
John Elmer 02/23/2012 Copper Mountain CrossFit 02/23/2012 5 AMRAP 3 Cycles 1 minute rest between cycles. Only Complete Rounds count.

3 Muscle Ups
6 Box Jumps
9 Sit-Ups		 11m 00s
Workout Scaled
John Elmer 02/20/2012 Copper Mountain CrossFit 02-20-2012 20 AMRAP

10 LB Snatch
20 Sit Up
50 Singles		 8 rounds 10 reps
Performed as RX
John Elmer 02/17/2012 Copper Mountain CrossFit Mike-Ups 4 Rounds
400 m Run/500m Row
10 Mike-Ups
10 Toes to Bar		 12m 58s
Performed as RX
John Elmer 02/16/2012 Copper Mountain CrossFit the chief 5 Rounds 1 minute rest between each.

3 AMRAP

3 Power Cleans 135/95
6 Push-Ups
9 Air Sqauts		 24 rounds 0 reps
Performed as RX
John Elmer 02/15/2012 Copper Mountain CrossFit Tabata Max Reps 8 Rounds each movement 20 seconds on 10 Seconds off

Ring Rows
Sit-ups
Wall Balls		 249 reps
Performed as RX
John Elmer 02/13/2012 Copper Mountain CrossFit Burpee Blitz 21-15-9
Burpee Box Jump
Burpee Pull Up		 13m 33s
Performed as RX
John Elmer 02/10/2012 Copper Mountain CrossFit 02-10-2012 5 Rounds
15 Push-Ups Plate on Feet
50 ft Lunge Lunge Squat Squat
20 Ground to Overhead 45/35		 12m 57s
Performed as RX