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Athlete Date Sort Location Workout Name Description Results
Jonathan deFriess 10/08/2013 Vertical CrossFit Annie 50-40-30-20 and 10 rep rounds of:
Double-unders
Sit-ups		 6m 44s
Performed as RX
Jonathan deFriess 04/26/2013 Vertical CrossFit 4.26.2013 100 DU
50 Push-ups
25 OH walking lunges (45/25)
800 m run
25 burpees (jump onto plate)
50 supermans
100 DU		 19m 04s
Performed as RX
Jonathan deFriess 04/22/2013 Vertical CrossFit 4.22.13 4 RFT
200m run
15 KB Swings
12 Ring Dips		 13m 35s
Workout Scaled
Jonathan deFriess 04/18/2013 Vertical CrossFit Fran Three rounds, 21-15- and 9 reps, for time of:
95 pound Thruster
Pull-ups		 14m 54s
Performed as RX
Jonathan deFriess 04/17/2013 Vertical CrossFit 4.17.13 Deadlift
5x5 @ 70%
3x3 @ 80%
2x2 @ 90%		 185# lbs
210# lbs
235# lbs
lbs
Performed as RX
Jonathan deFriess 04/16/2013 Vertical CrossFit 4.16.13 3 RFT
40 Box Jumps (24/20")
20 Reverse OH Walking Lunges (45/24#)
10 Burpees		 13m 37s
Performed as RX
Jonathan deFriess 04/15/2013 Vertical CrossFit 4.15.12 AMRAP
1 minute - HSPU
1 Minute - AB mat situps
1 minute - Med ball cleans
1 minute- rest
Complete 3 rounds for total reps		 199 reps
Workout Scaled
Jonathan deFriess 04/10/2013 Vertical CrossFit 4/9/2013 5 RFT

5 HSPU
10 DL (225/155)
30 DU		 26m 30s
Workout Scaled
Jonathan deFriess 04/09/2013 Vertical CrossFit Back Squat 1,1,1,1,1 (1,1)
Find new 1 RM		 225 lbs
Performed as RX
Jonathan deFriess 04/08/2013 Vertical CrossFit 4.8.13 5 Rounds
Max Rep Pushups (Games style)
15 Push Press (45/65)
20 Box Jumps (20/24")
(Post total # of pushups in Comments)		 016m 42s
Performed as RX