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Athlete Date Sort Location Workout Name Description Results
Joris van Beek 05/20/2014 WAB MS WOD #15 - Cindy AMRAP 10 minutes

5 Pull Ups
10 Push Ups
15 Squats		 15 rounds 0 reps
Performed as RX
Joris van Beek 05/14/2014 WAB MS WOD#13 - 25's For Time

25 of each:

Double Unders

crunches

Walking Lunges

crunches

Burpees

crunches		 7m 20s
Performed as RX
Joris van Beek 05/08/2014 WAB MS WOD #12: Modified Indian Run Modified Indian Run

 12m 00s
Performed as RX
Joris van Beek 05/06/2014 WAB MS WOD#11 - Broken Burpee AMRAP 10 min

1 Squat

1 Push Up

1 Superman

1 Crunch

1 Jump		 39 rounds 0 reps
Performed as RX
Joris van Beek 04/24/2014 WAB MS WOD #9 TABATA Protocol:

20s Work/10s Rest

Jumping Jacks
Push Ups
Squats
Crunches
Superman
Plank		 12m 00s
Performed as RX
Joris van Beek 04/18/2014 WAB MS WOD #7 -- Rolling Around 3 Rounds For Time:

3 forward rolls

10 push ups

15 squats

20 crunches

100m run/shuttle		 6m 04s
Performed as RX
Joris van Beek 03/20/2014 WAB MS WOD #1 AMRAP 10 Minutes

100M Sprint
5 Burpees
5 Super(wo)mans		 12 rounds 0 reps
Performed as RX
Joris van Beek 03/18/2014 WAB MS WOD #15 - Cindy AMRAP 10 minutes

5 Pull Ups
10 Push Ups
15 Squats		 11 rounds 0 reps
Performed as RX
Joris van Beek 03/14/2014 WAB MS WOD #14 -- Farm Functional 3 rounds For Time

:30 sec Handstand

20m Wheel barrel

20m Piggy Back

20m Bear Crawl

20m Crab Walk		 12m 06s
Performed as RX
Joris van Beek 03/12/2014 WAB MS WOD#13 - 25's For Time

25 of each:

Double Unders

crunches

Walking Lunges

crunches

Burpees

crunches		 8m 57s
Performed as RX
Joris van Beek 03/06/2014 WAB MS WOD #12: Modified Indian Run Modified Indian Run

 11m 58s
Performed as RX
Joris van Beek 03/04/2014 WAB MS WOD#11 - Broken Burpee AMRAP 10 min

1 Squat

1 Push Up

1 Superman

1 Crunch

1 Jump		 53 rounds 0 reps
Performed as RX
Joris van Beek 02/28/2014 WAB MS WOD #10 - ANNIE Start and time yourself:

Annie (for time)

50-40-30-20-10 (50 Doubles/50Sit ups/40Doubles/40Situps etc.)

Double Unders (Must attempt DOUBLES; 3 attempts = 1 Double Under)

Sit Ups		 23m 21s
Performed as RX
Joris van Beek 02/28/2014 WAB MS WOD #10 - ANNIE Start and time yourself:

Annie (for time)

50-40-30-20-10 (50 Doubles/50Sit ups/40Doubles/40Situps etc.)

Double Unders (Must attempt DOUBLES; 3 attempts = 1 Double Under)

Sit Ups		 22m 09s
Performed as RX
Joris van Beek 02/26/2014 WAB MS WOD #9 TABATA Protocol:

20s Work/10s Rest

Jumping Jacks
Push Ups
Squats
Crunches
Superman
Plank		 12m 00s
Performed as RX
Joris van Beek 02/12/2014 WAB MS WOD #8 AMRAP: 7 minutes

10 Burpees

1 Pull Up		 8 rounds 0 reps
Performed as RX
Joris van Beek 02/12/2014 WAB MS WOD #8 AMRAP: 7 minutes

10 Burpees

1 Pull Up		 11 rounds 0 reps
Performed as RX
Joris van Beek 02/11/2014 WAB MS WOD #7 -- Rolling Around 3 Rounds For Time:

3 forward rolls

10 push ups

15 squats

20 crunches

100m run/shuttle		 6m 34s
Performed as RX
Joris van Beek 01/22/2014 WAB MS WOD #6 - Core Strength 3 rounds of :30 for each exercise

Plank
Right side Plank
Left side Plank
Lunges
Jumping Jacks
Superman
 9m 00s
Performed as RX
Joris van Beek 01/22/2014 WAB MS WOD #6 - Core Strength 3 rounds of :30 for each exercise

Plank
Right side Plank
Left side Plank
Lunges
Jumping Jacks
Superman
 13m 41s
Performed as RX
Joris van Beek 01/16/2014 WAB MS WOD #4 AMRAP 8 minutes

1 Pull Up
5 Squats
10 Double Unders (DO NOT MODIFY)
 3 rounds 0 reps
Performed as RX
Joris van Beek 01/16/2014 WAB MS WOD #4 AMRAP 8 minutes

1 Pull Up
5 Squats
10 Double Unders (DO NOT MODIFY)
 6 rounds 0 reps
Performed as RX
Joris van Beek 01/13/2014 WAB MS WOD #3 3 Rounds
For Time

200m run/shuttle
10 Jumping Lunges
10 Push Ups
 2m 59s
Performed as RX
Joris van Beek 01/09/2014 WAB MS WOD #2 For Time

20-15-10
Bench Jumps
Squats
Crunches
 3m 15s
Performed as RX
Joris van Beek 01/09/2014 WAB MS WOD #2 For Time

20-15-10
Bench Jumps
Squats
Crunches
 3m 42s
Performed as RX
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