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Athlete Date Sort Location Workout Name Description Results
Josh Eleton 05/23/2013 BC Athletics None 10, 8, 6, 4, 2

Pull Ups
S2OH 135 / 75		 5m 36s
Performed as RX
Josh Eleton 05/22/2013 BC Athletics 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.		 15m 00s
Performed as RX
Josh Eleton 05/21/2013 BC Athletics 1R4T Buy In:
Open Gym -
1 Arm Pull ups on Green Band
WOD -

200 Meter Run
100 Jumping kacks
200 Meter Run
75 Air Squats
200 Meter Run
50 Push Ups
200 Meter Run
25 Burpees		 13m 47s
Performed as RX
Josh Eleton 05/20/2013 BC Athletics 1R4T Strength
Push Press 1RM:
1RM - 235lbs
- 3x3 @80% of 1RM - 205lbs

1R4T

50 DU - 100 Singles
30 HSPU - 2 min Hold
20 T2B
50 DU - 100 Singles
20 HDPU - 2 min Hold
15 T2B
50 DU - 100 Singles
10 HSPU - 2 Min Hold
10 T2B		 13m 23s
Performed as RX
Josh Eleton 05/15/2013 BC Athletics Amrap 5 Min Amrap

7 S2OH 95 / 65
7 SSDHP 95 / 65

Rounds: 5 + 6

3 minute Rest

7 Min Amrap

10 Burpees
20 T2B
30 Jumping Jacks

Rounds: 1 + 26		 15m 00s
Performed as RX
Josh Eleton 05/14/2013 BC Athletics BCA Complete as many rounds in 20 Minutes

5 Push Ups
10 Ab Mats
15 Squats		 23 rounds 10 reps
Performed as RX
Josh Eleton 05/08/2013 BC Athletics Running Run 800 Meter Forewards
Run 400 Meters Backwards
Run 800 Meters Forewards
Run 400 Meters Backwards		 18m 35s
Performed as RX
Josh Eleton 05/07/2013 BC Athletics 21-15-9 21-15-9
Slam Ball - 20lb
Over the Houlder - 20lb
Pull Ups -

25 Sit ups
10 Burpees
for 7 Minutes - 5 + 3

 7m 31s
Performed as RX
Josh Eleton 05/04/2013 BC Athletics Circuit 1 Minute on 30 Seconds off

TTB
Abmats
WBS
Rowing
Slam Ball
OTS
Battle Ropes
Box Jumps
Burpees
Jump Ropes
Kettle Bell Swings		 11m 00s
Performed as RX
Josh Eleton 05/01/2013 BC Athletics 10,9,8,7,6,5,4,3,2,1 Buy In:
20 ft crab crawls
20 ft bear crawls
20 Pass Throughs

5 Sets of 10 sec C2B Holds with L-Sit

20 Sec Ring Dip Holds

HSPU - / HSPU Holad for 30 sec each round
10 Box Jumps after each round
 7m 30s
Performed as RX
Josh Eleton 04/29/2013 BC Athletics 3R4T Buy In:

10 Minute 1RM on Front Squat - 235lbs

15 Front Squats - 115 / 75
15 Hand Release Push Ups
15 Hang Power Cleans - 115 / 75		 7m 26s
Performed as RX
Josh Eleton 04/27/2013 BC Athletics Last Chance Work Out WOD A
7 Minute Amrap
100 Meter Run
10 Burpees

=4 + 50 Meters

WOD B
1R4T

50 Meter Sprint
15 Burpees
5 Lat Jumps
100 Meter Sprint
10 Burpees
10 Lat Jumps
200 Meter Sprint
5 Burpees
15 Lat Jumps

= 6:37		 13m 37s
Performed as RX
Josh Eleton 04/25/2013 BC Athletics 13 Minute Amrap 4 HSPU
6 Burpees
8 Pull Ups -
10 KBS - 35 lbs		 6 rounds 6 reps
Performed as RX
Josh Eleton 04/24/2013 BC Athletics Annie Buy In:

Front Rack
Front Squat
3 x 3 With a 3 sec hold - 135 / 155 / 185

50-40-30-20 and 10 rep rounds of:
Double-unders / Singles
Sit-ups		 10m 34s
Performed as RX
Josh Eleton 04/23/2013 BC Athletics Schmalls Run 800 meters
Then two rounds of:
50 Burpees
40 Pull-ups
30 One-legged squats / 60 Air Squats
20 Kettlebell swings, 35 lbs
10 Handstand push-ups
Then,
Run 800 meters		 44m 35s
Performed as RX
Josh Eleton 04/22/2013 BC Athletics 15-12-9 Push Press - 135 / 75
Pull Ups 		7m 01s
Performed as RX
Josh Eleton 04/21/2013 BC Athletics 5K Run 3.2 Miles with Obstacles

25 DU / 50 Singles
25 Abmats
25 Push Ups
25 Air Squats
100 ft Lunges		 23m 36s
Performed as RX
Josh Eleton 04/20/2013 BC Athletics 12 Minute Amrap - Team WOD Lap With Hill
Thrusters 75 / 45
Wall Ball Shots - 20 / 14

*Wall Balls and Thrusters - Reps are Counted

Teams:

Matt
Al
Meaghan

-Thrusters- 150
- Wall Ball Shots - 218

Josh
Jodi
Linda

-Thrusters - 149
-Wall Ball Shots- 229		 12m 00s
Performed as RX
Josh Eleton 04/17/2013 BC Athletics Filthy Fifty 50 Box jump, 20 inch box
50 Jumping pull-ups
50 Kettlebell swings, 35lbs
Walking Lunge, 50 steps
50 Knees to elbows
50 Push press, 95 pounds
50 Back extensions
50 Wall ball shots, 20 pound ball
50 Burpees
50 Double unders / Singles		 38m 16s
Performed as RX
Josh Eleton 04/16/2013 BC Athletics 12-9-6-3 Buy In

3 x 3 Snatches - 95lbs

12-9-6-3
Power Snatches - 95lbs
Burpees		 6m 09s
Performed as RX
Josh Eleton 04/15/2013 BC Athletics 3R4T Buy In:
75 Air Squats

400 Meter Run
_______________

Repeat 3 times

10 Burpees
20 TTB
30 DU / 60 Singles

_______________

400 Meter Run		 22m 02s
Performed as RX
Josh Eleton 04/12/2013 BC Athletics 3R4T Buy In: 3 x 10 Pull Ups & 3 x 20 Second Handstand Holds

100 Foot Walking Lunges - 45lbs
50 Air Squats
25 back Extensions		 14m 48s
Performed as RX
Josh Eleton 04/08/2013 BC Athletics 4R4T WOD A

10 Burpee Pull Ups
15 Meter Bear Crawl
100 Meter Sprint

9:38

WOD B

6 Minute Amrap

15 Abmats
Hill Sprints

3 + 3 (51)		 3m 21s
Performed as RX
Josh Eleton 04/07/2013 BC Athletics CrossFit Games Open 13.5 Complete as many rounds and reps as possible in 4 minutes of:
100 pound Thruster, 15 reps
15 Chest to bar Pull-ups

If 90 reps (3 rounds) are completed in under 4 minutes, time extends to 8 minutes.
If 180 reps (6 rounds) are completed in under 8 minutes, time extends to 12 minutes.
If 270 reps (9 rounds) are completed in under 12 minutes, time extends to 16 minutes.
Etc.		 53 reps
Performed as RX
Josh Eleton 04/05/2013 BC Athletics 9-6-3 / 3-6-9 75 DU
9-6-3
Snatches - 95 lbs
Burpees

75 DU
3-6-9
Snatches - 95 lbs
Burpees

75 DU		 17m 05s
Performed as RX
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