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Athlete	Date	Location	Workout Name	Description	Results
Jonathan Honig	01/23/2015	Stars and Stripes CrossFit	5	5 Rounds for Time: Pistols x5e Pull Up x5 Split Squats x5e Push Up x5 55 Calorie Row	28m 30s Performed as RX
Jonathan Honig	01/19/2015	Stars and Stripes CrossFit	SA/SL	25 min AMRAP SA KB Snatch x15e SL KB DL x15e SA KB Swing x15e	6 rounds 22 reps Performed as RX
Jonathan Honig	01/14/2015	Stars and Stripes CrossFit	Where's the Salsa?	For Time: Push Up x10 Box Jump x20 Pull Up x10 Lunges x20e Push Press x10 MB Slam x20 Ring Row x10 Wall Ball x20 Sit Up x50 DU x50	10m 38s Performed as RX
Jonathan Honig	01/12/2015	Stars and Stripes CrossFit	Climb Time	10-9-8-7-6-5-4-3-2-1 Back Squat Sit Up Lunges (each leg) V-Sit Crunches Step Up (each leg) DU *1 Rope Climb after each round*	29m 32s Performed as RX
Jonathan Honig	01/09/2015	Stars and Stripes CrossFit	Rocky	Buy In: 100 DU 30 min AMRAP T2B x5 Jumping Pull Up x10 Sit Up x5 Box Jump x10 Rocky lV's x5 Broad Jump x10	8 rounds 5 reps Performed as RX
Jonathan Honig	01/07/2015	Stars and Stripes CrossFit	Up, Up, Up	20 min AMRAP Row 200m Box Jump x5 Back Squat x10 Increase Back Squat Each Round	8 rounds 20 reps Performed as RX
Jonathan Honig	01/06/2015	Stars and Stripes CrossFit	Sled Dogs	5 RFT 25 DU 20 Cal. Row 15 KB Swings 10 Box Jumps 5 Push Ups	20m 09s Performed as RX
Jonathan Honig	01/02/2015	Stars and Stripes CrossFit	CrossFit Baseline	For time: 500m row 40 squats 30 situps 20 pushups 10 pullups	5m 15s Performed as RX
Jonathan Honig	12/30/2014	Stars and Stripes CrossFit	Tabata What	Pull Up / Push Up KB Swing / MB Slam DU / Tire Jumps Walking Lunges / Broad Jumps Ring Row / Wall Ball Paralette Jumps / Box Jumps	480 reps Performed as RX
Jonathan Honig	12/19/2014	Stars and Stripes CrossFit	Happy Birthday Lisa	5 X 5 Dead Lift 31 AMRAP 31 DUs 31 KB Swings 31 Ab Mat Sit Ups 31 Box Jumps	5 rounds 80 reps Performed as RX
Jonathan Honig	12/17/2014	Stars and Stripes CrossFit	Mad Max	2 min on, max reps/ 2 min off Med Ball Slam Sit Up Push Up Air Squat Tricep Dip KB Swing (53#/35#) Calorie Row DU Ring Row	463 reps Performed as RX
Jonathan Honig	12/15/2014	Stars and Stripes CrossFit	29...and...30	30 Rounds For Time: Deadlift x3 Ring Row x3 Cleans x3 Push Up x3	37m 32s Performed as RX
Jonathan Honig	12/10/2014	Stars and Stripes CrossFit	Deck Of Cards	Diamonds = Deadlift Hearts = Wall Ball Spades = Sit Up Clubs = Push Up	40m 00s Performed as RX
Jonathan Honig	12/09/2014	Stars and Stripes CrossFit	Two for Tuesday	2 RFT 20 Wall Ball 30 Ab Mat Sit Ups 20 KB Swings 30 Russian Twist 20 MB Slam 30 Box Jumps 20 DL (135/95) 30 Walking Lunges (each side) 100 DU	30m 18s Workout Scaled
Jonathan Honig	12/08/2014	Stars and Stripes CrossFit	Adam's Hotel WOD	4 Rounds For Time: Row 800m Sit Up x30 Push Up x30 DU x50 Pull Up x30 V-Sit x30	48m 55s Workout Scaled
Jonathan Honig	12/05/2014	Stars and Stripes CrossFit	Lets Max It Out	Max Bench Press Max Deadlift Max OH Press Max Back Squat	Bench 135(8)-155(5)-175(5)-155(5)-135(8) lbs Deadlift 135(5)-155(5)-175(5)-195(5)-205(5)-215(5) lbs Performed as RX
Jonathan Honig	12/03/2014	Stars and Stripes CrossFit	Thrusters...ewwwww	50 Thrusters (95/55) 1000m Row 50 Thrusters (95/55)	18m 16s Workout Scaled
Jonathan Honig	12/01/2014	Stars and Stripes CrossFit	Kettle Corn	30 min AMRAP KB Swing x25 KB OH Press x20 SA KB Swing x15e KB Snatch x10e Buy In: 10 Turkish Get Ups each side	4 rounds 84 reps Performed as RX
Jonathan Honig	11/24/2014	Stars and Stripes CrossFit	Here We Go 1	10.20.30.20.10 Push Press (75/55#) Calorie Row	15m 29s Performed as RX
Jonathan Honig	11/24/2014	Stars and Stripes CrossFit	Here We Go 2	10.20.30.20.10 Back Squat (135/95#) DU	10m 01s Workout Scaled
Jonathan Honig	11/21/2014	Stars and Stripes CrossFit	I <3 Cardio	1 RFT 100 MB Slams 20 DU 80 MB Slams 40 DU 60 MB Slams 60 DU 40 MB Slams 80 DU 20 MB Slams 100 DU	23m 24s Performed as RX
Jonathan Honig	11/18/2014	Stars and Stripes CrossFit	Motivation	1 RFT 5 Muscle Ups 10 Over the Bar Burpees 15 T2B 20 Incline Bench 25 V-Sit Crunches 30 Ab Mat Sit Ups 35 Tire Jumps 40ft Iditorod Sled Pull 45 OH Press (65/45#) 50 Neutral Grip Pull Ups	19m 00s Workout Scaled
Jonathan Honig	11/17/2014	Stars and Stripes CrossFit	Power Wash the Walls	5x5 Front Squat 15 min AMRAP Double Unders x50 Wall Ball x20 Power Clean x10	3 rounds 0 reps Performed as RX
Jonathan Honig	11/10/2014	Stars and Stripes CrossFit	Partner Party	400m Farmer Carry (35#) 100 second Plank Hold 100 KB Swings 100 Walking Lunges 100 Knees to Elbow 400m Run 100 Push Press (45#) 100 Sit Ups 100 Wall Ball 100 Burpees 400m Farmer Carry (35#)	36m 25s Performed as RX
Jonathan Honig	11/07/2014	Stars and Stripes CrossFit	Crazy Eights	8RFT: 8 T2B 8 KB Swings 8 Burpee Box Overs	14m 07s Performed as RX

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