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Athlete Date Sort Location Workout Name Description Results
Jonathan Schabruch 10/28/2010 CrossFit.com CrossFit Total Back squat 1RM
Shoulder Press 1RM
Deadlift 1RM		 255-275-285 lbs
135-150f-145 lbs
315-345-350 lbs
Performed as RX
Jonathan Schabruch 10/23/2010 CrossFit.com Fran Three rounds, 21-15- and 9 reps, for time of:
95 pound Thruster
Pull-ups		 4m 13s
Performed as RX
Jonathan Schabruch 10/20/2010 CrossFit.com Snatch Balance 7X1 Snatch Balance 1-1-1-1-1-1-1 reps 95-135-155-165-175-185-195f lbs
Performed as RX
Jonathan Schabruch 10/18/2010 CrossFit.com Tabata This Tabata Row
Rest 1 minute
Tabata Squat
Rest 1 minute
Tabata Pull-up
Rest 1 minute
Tabata Push-up
Rest 1 minute
Tabata Sit-up

The Tabata interval is 20 seconds of work followed by 10 seconds of rest for 8 intervals.
Tabata score is the least number of reps performed in any of the eight intervals. Unit for the row is "calories".		 52 reps
Performed as RX
Jonathan Schabruch 10/15/2010 CrossFit.com CrossFit.com 111024 21-15 and 9 rep rounds of:
Left-arm Kettlebell snatch, 1.5 pood
Right-arm Kettlebell snatch, 1.5 pood
Pull-ups		 13m 55s
Performed as RX
Jonathan Schabruch 10/13/2010 CrossFit.com Bench Press 10X2 Bench Press 2-2-2-2-2-2-2-2-2-2 reps

Rest 60 seconds between sets.		 205-215-225-235-240-225-225-225-225-225 lbs
Performed as RX
Jonathan Schabruch 10/12/2010 CrossFit.com Jerry For time:
Run 1 mile
Row 2K
Run 1 mile		 22m 45s
Performed as RX
Jonathan Schabruch 10/09/2010 CrossFit.com Ryan Five rounds for time of:
7 Muscle-ups
21 Burpees

Each burpee terminates with a jump one foot above max standing reach.		 15m 37s
Performed as RX
Jonathan Schabruch 10/08/2010 CrossFit.com Jack Complete as many rounds as possible in 20 minutes of:
115 pound Push press, 10 reps
10 KB Swings, 1.5 pood
10 Box jumps, 24 inch box		 10 rounds 22 reps
Performed as RX
Jonathan Schabruch 10/06/2010 CrossFit.com CrossFit.com 120107 Ten rounds for time of:
135 pound Deadlift, 15 reps
15 push-ups		 9m 29s
Performed as RX
Jonathan Schabruch 10/05/2010 CrossFit.com Death by Pullup With a continuously running clock do one pull-up the first minute, two pull-ups the second minute, three pull-ups the third minute... continuing as long as you are able.

Use as many sets each minute as needed.		 18 rounds 15 reps
Performed as RX
Jonathan Schabruch 10/04/2010 CrossFit.com Fight Gone Bad Three rounds of:
Wall-ball, 20 pound ball, 10 ft target (Reps)
Sumo deadlift high-pull, 75 pounds (Reps)
Box Jump, 20" box (Reps)
Push-press, 75 pounds (Reps)
Row (Calories)

In this workout you move from each of five stations after a minute.The clock does not reset or stop between exercises. This is a five-minute round from which a one-minute break is allowed before repeating. On call of "rotate", the athletes must move to next station immediately for best score. One point is given for each rep, except on the rower where each calorie is one point.		 360 reps
Performed as RX
Jonathan Schabruch 10/01/2010 CrossFit.com The Dirty Dozen 25 Walking Lunges
20 Pull-ups
50 Box Jumps, 20 inch box
20 Double Unders
25 Ring Dips
20 Knees-to-Elbows
30 Kettlebell Swings, 2 pood
30 Sit-ups
20 Hang Squat Cleans, 35 pound Dumbbells
25 Back Extensions
30 Wall Ball shots, 20 pound ball
15 foot Rope Climb, 3 ascents		 12m 58s
Workout Scaled
Jonathan Schabruch 09/30/2010 CrossFit.com Michael Three rounds for time of:
Run 800 meters
50 Back Extensions
50 Sit-ups		 21m 06s
Performed as RX
Jonathan Schabruch 09/26/2010 CrossFit.com CrossFit.com 110808 Four rounds for time of:
Row 500 meters
Rest 3 minutes		 7m 01s
Performed as RX
Jonathan Schabruch 09/25/2010 CrossFit.com CrossFit.com 120320 9-6-3 reps for time of:
165 pound Thruster
Muscle-up		 9m 18s
Performed as RX
Jonathan Schabruch 09/23/2010 CrossFit.com Kelly Five rounds for time of:
Run 400 meters
30 Box jump, 24 inch box
30 Wall ball shots, 20 pound ball		 24m 00s
Performed as RX
Jonathan Schabruch 09/21/2010 CrossFit.com Heavy Fran Three rounds, 15-12-and 9 reps, for time of:
135 pound barbell Thrusters
45 pound weighted Pull-ups

For weighted pull-ups, placing a 45 pound dumbbell between the legs above crossed ankles works great.		 12m 02s
Performed as RX
Jonathan Schabruch 09/19/2010 CrossFit.com The Seven Seven rounds for time of:
7 Handstand push-ups
135 pound Thruster, 7 reps
7 Knees to elbows
245 pound Deadlift, 7 reps
7 Burpees
7 Kettlebell swings, 2 pood
7 Pull-ups		 33m 53s
Performed as RX
Jonathan Schabruch 09/18/2010 CrossFit.com Helton Three rounds for time of:
Run 800 meters
50 pound Dumbbell squat cleans, 30 reps
30 Burpees		 34m 15s
Performed as RX
Jonathan Schabruch 09/15/2010 CrossFit.com Fran Three rounds, 21-15- and 9 reps, for time of:
95 pound Thruster
Pull-ups		 4m 27s
Performed as RX
Jonathan Schabruch 09/13/2010 CrossFit.com Overhead Squat 5X3 Overhead Squat 3-3-3-3-3 reps 135-155-165-175(2)-175 lbs
Performed as RX
Jonathan Schabruch 09/11/2010 CrossFit.com Severin 50 Strict Pull-ups
100 Push-ups, release hands from floor at the bottom
Run 5K

If you've got a twenty pound vest or body armor, wear it.		 33m 55s
Performed as RX
Jonathan Schabruch 09/10/2010 CrossFit.com Linda 10-9-8-7-6-5-4-3-2-1 reps of the triplet:

Deadlift: 1 1/2 body weight
Bench press: body weight
Clean: 3/4 body weight

Set up three bars and storm through for time.		 17m 10s
Performed as RX
Jonathan Schabruch 09/08/2010 CrossFit.com Split Jerk 7X1 Split Jerk 1-1-1-1-1-1-1 reps 185-195f-195f-195-205-210-215 lbs
Performed as RX
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