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Athlete Date Sort Location Workout Name Description Results
Jonathan Carroll 10/11/2013 CrossFit Athlone None Low bar Back Squat 3x5
Push press 3x5

Tricep dips 3x10
Dips 3 xmax reps

Conditioning
25m sprint
25m jog
Complete 400 meters		 7m 00s
Performed as RX
Jonathan Carroll 10/09/2013 CrossFit Athlone None Back Squat 5x3
Press 5x3

Conditioning
3rds for time
20 push ups
10 Chest to bar pull ups
Handstand holds10 seconds
 6m 44s
Performed as RX
Jonathan Carroll 10/09/2013 CrossFit Athlone None Back Squat 5x3
Press 5x3

Conditioning
3rds for time
20 push ups
10 Chest to bar pull ups
Handstand holds10 seconds
 6m 44s
Performed as RX
Jonathan Carroll 10/08/2013 CrossFit Athlone None Conditioning
Bridge Hold 30sec-Run 100m=Bridge 40sec-Run 100m=Bridge 50sec-Run 100m= Bridge 60sec-Run 100m 		11m 45s
Performed as RX
Jonathan Carroll 10/04/2013 CrossFit Athlone None Intermediate: Take 15 minutes to build to 1rm Overhead Squat

Beginner: 3x5verhead Squat Using pipe/ 6-8kg bar

Stiff Hang for beg=30sec int=60sec

In Teams of 2 perform

1 person performs Walking Bar Lunges x 50meters while other team member waits until their partner stops at 50mark,then they sprint and take bar and continue until 200meters is reached


 5m 00s
Performed as RX
Jonathan Carroll 10/03/2013 CrossFit Athlone None Team Wod
In teams of two perform
Box jumps x 50
Chin Ups x50
Tricep Dips x50		 8m 05s
Performed as RX
Jonathan Carroll 10/03/2013 CrossFit Athlone None Team Wod
In teams of two perform
Box jumps x 50
Chin Ups x50
Tricep Dips x50		 8m 05s
Performed as RX
Jonathan Carroll 10/02/2013 CrossFit Athlone None Strength
Back Squat 3x5
Press 3x5
Dead lift 2x5




AMRAP in 8 minutes of
1 Toes to bar-knees to chest
1 Bear crawl
2 Toes to bar
2 Bear crawls.
Keep working your way up on each exerise until time elapses. Score is total reps.



 112 reps
Performed as RX
Jonathan Carroll 10/01/2013 CrossFit Athlone None Team Wod


Conditioning
In teams of 2 perform 2 ladders of 10-8-6-4-2 of Push Press=Burpees= with 100 meter run after each round.One team member will start and from then on will alternate each exercise until the 2 rounds is completed		 15m 08s
Performed as RX
Jonathan Carroll 09/26/2013 CrossFit Athlone Met con Conditioning

Perform 2 rounds of the following
Knees to Chest
Box Jumps(20"-12")
Burpees
Squat

Each station lasts 1 minute with each person moving onto next exercise when 1 minute is reached. Rest 90 seconds after full round makingnsure you record total reps for each station per round. Add total reps for your score.

 189 reps
Performed as RX
Jonathan Carroll 09/24/2013 CrossFit Athlone Angie For time:
100 Pull-ups
100 Push-ups
100 Sit-ups
100 Squats		 32m 15s
Performed as RX
Jonathan Carroll 09/23/2013 CrossFit Athlone Strength Strength: Intermediate
Take 15 minutes to build to a heavyish Back Squat x 1-2 reps

Strength Beginners: Back Squat 3-3-3-3-3-3 reps (adding 5lbs every workout)



Conditioning
For Max Reps:
Int= 3 minutes/ Beg=90seconds Back Squat
(Men Int=1/2 BW -Beg=1/4 BW; Women Int=1/2 BW, Beg=1/4 BW)
Rest Int=60 sec - Beg=90 sec then perform
Int= 3 Minutes/ Beg=90 sec of Ring/Bar Rows
Rest Int=60 -Beg 90seconds
3 Minutes/90 seconds of Burpees		 168 reps
Performed as RX
Jonathan Carroll 09/20/2013 CrossFit Athlone None skills -
double unders 3 x 10
hspu 3 x 7
strenght -
oh squat 3 x 5 40kg
push press 3 x 5 45kg
met con -
double unders x 50 for time		 2m 03s
Performed as RX
Jonathan Carroll 09/19/2013 CrossFit Athlone None skills - push ups 3 x 5
dead lift 2 x 10 70kg
push press 3 x 8 40kg

met con - for time
walking lunges x 50
ring dips x 25
kb swings x 50		 6m 05s
Performed as RX
Jonathan Carroll 09/18/2013 CrossFit Athlone None Skills - push jerk 2x8

Strenght - B squat 3x5 50%

Met con - 3 rounds for time
Max chin ups
25 push ups or ring push ups		 8m 56s
Performed as RX
Jonathan Carroll 09/17/2013 CrossFit Athlone no name Skills - M,S
OH Squat 2x10
SDHP 2x10
Med ball clean 3x5

Met Con
3 rounds for time
Hspu x 5
Box jumps x 5
100m run
 3m 05s
Performed as RX
Jonathan Carroll 09/16/2013 CrossFit Athlone None skills -
air squat 2 x 10
press 2 x 10
dead lift 3 x 5
strenght -
back squat 3 x 5 65kg
press 3 x 5 45kg
dead lift 3 x 5 70kg
met con -
5 mins of double unders		 160 reps
Performed as RX
Jonathan Carroll 08/23/2013 CrossFit Athlone Team Wod Ring Dips 2-4-6-8-10-12-14
100Sit Ups
100 Push Ups

16 Minute Time Cap		 14m 05s
Performed as RX
Jonathan Carroll 08/21/2013 CrossFit Athlone Strength Deadlift 5x5 push jerk - 50kg kgs
deadlift - 5x40 5x60 5x80 5x10 3x120 2x110 kgs
Performed as RX
Jonathan Carroll 08/20/2013 CrossFit Athlone Dirty 30 30 Pull Ups Bar or Rings
30 Box Jumps 12' 20' 24' 30'
30 Push Ups
30 Sit Ups
30 KBell Thrusters
30 Double Unders
30 Pull Ups Bar or Rings
 19m 10s
Performed as RX
Jonathan Carroll 08/15/2013 CrossFit Athlone None Skills - OH squat 3X5
Front squat 3x5
Air squat 3x10

Strenght - Press 4x8 (50%)

Met Con 4 Round for time - Ring Rows x10
L Sit-Ups x8
Get-Ups x4
 4m 31s
Performed as RX
Jonathan Carroll 08/14/2013 CrossFit Athlone skills Ring Pull ups 5X5
Double unders 150 (max 58)
Ring Dips 3x5		 190 reps
Performed as RX
Jonathan Carroll 08/13/2013 CrossFit Athlone None 800 metre for time 3m 14s
Performed as RX
Jonathan Carroll 08/12/2013 CrossFit Athlone 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.		 34m 00s
Workout Scaled
Jonathan Carroll 08/08/2013 CrossFit Athlone None 4 rounds for time of:
200m run
10 Kb Swings x 10
5 Pull Ups		 7m 52s
Workout Scaled
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