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Athlete Date Sort Location Workout Name Description Results
Josh Tatel 05/22/2013 Crossfit H-town None Buddy Workout

6 min Row for calories
-alternate every minute
150 Burpees (minus # of calories)
100 KB Swings (55#)
75 Thrusters (45#)
400m Run w/ 45# Barbell		 26m 07s
Performed as RX
Josh Tatel 05/20/2013 Crossfit H-town None Strength: 1 RM OH Squat

5 RFT
5 Ground to OH (185#)
10 Box Jumps (24'')
15 Wall Balls		 18m 23s
Workout Scaled
Josh Tatel 05/16/2013 Crossfit H-town None 7 x 2 Front Squat (1 1/4)

4 RFT
2 Rope Climbs (5 K2E + 5 Pull Up alternate)
100m Run
4 Power Snatch (135#)
100m Run

15 min cutoff		 14m 46s
Workout Scaled
Josh Tatel 05/13/2013 Crossfit H-town None Strength: Turkish Get up (25# KB)

5 Rounds

18 Burpees
20 Wall Balls (20#)
13 Knees to Elbows

27 min cut off		 4 rounds 11 reps
Performed as RX
Josh Tatel 05/09/2013 Crossfit H-town None Strength
5 x 5 Strict Weighted Pull-Ups
3 x 10 Strict Press (95#)

then

25 UB Jumping Squats
ME KB Swings (55#)		 21 reps
Workout Scaled
Josh Tatel 05/07/2013 Crossfit H-town None 5 Rounds
-5 Reps Back Squat (3 second pause on bottom)
-1 min rest
-3 Reps Snatch Pull to Knee (3 seconds at knee)

3 Rounds (Max Effort)
-T2B
-HSPU		 Back Squat: 135# lbs
Snatch Pull: 115# lbs
T2B: 14 (6, 4, 4) lbs
HSPU 4 (2, 1, 1) lbs
Performed as RX
Josh Tatel 05/06/2013 Crossfit H-town None 8 Rounds Tabata of each:

Row for Calories
Wall Balls (20#)
Press (Any style) (75#)

 151 reps
Performed as RX
Josh Tatel 04/29/2013 Crossfit H-town None 25 RFT
-30 min cut off

10 Double Unders (25 Singles + 5 Tuck Jumps)
4 Burpees
1 Squat Clean (155#)		 28m 53s
Workout Scaled
Josh Tatel 04/22/2013 Crossfit H-town None 20 min AMRAP
400 m Run
15 Power Snatches 95/65
*add up total snatches for score		 75 reps
Workout Scaled
Josh Tatel 04/18/2013 Crossfit H-town None 5 Rounds

500m Row
100ft of Weighted lunges (45# OH)

Score is slowest 500m Row		 1m 59s
Performed as RX
Josh Tatel 04/13/2013 Crossfit H-town None "Jackie"

1000m Row
50 Thrusters (45#)
30 Pull-ups		 11m 12s
Workout Scaled
Josh Tatel 04/10/2013 Crossfit H-town None Partner WOD
for time:
100 calories row
100 wall ball shots, 20/14#
50 knees to elbows
50 ring dips
25 kb swings, 70/53#
25 burpees
*Partition any way you like. One partner works while the other rests.		 16m 54s
Workout Scaled
Josh Tatel 04/09/2013 Crossfit H-town None Part 1: 1 RM Clean and Jerk

Part 2: 6 min AMRAP
-80% of 1 RM Clean and Jerk

Part 3: 5 min Core Work		 17 reps
Performed as RX
Josh Tatel 04/08/2013 Crossfit H-town None 10 min amrap:
5 pull ups
10 med ball situps
15 double unders
*add up every rep
-2 mins rest
10 min amrap:
5 burpees
10 kb swing, 53/35#
15 virtual pull ups (using a PVC, simulate the kipping pullup)
*add up every rep. combine reps from both amraps		 318 reps
Performed as RX
Josh Tatel 04/02/2013 Crossfit H-town None Buy-in: 200m Farmer's walk w/ 1 KB (53#)

20-15-10

Strict Press (95#)
Strict Pull-ups

Cash Out: 200m Farmer's walk w/ 1 KB (53#)		 15m 43s
Workout Scaled
Josh Tatel 04/01/2013 Crossfit H-town None Strength: 8 rounds of 1 Full Snatch + 1 OH Squat

7 min AMRAP
-5 Full Snatch (135#)
-100m Run		 4 rounds 2 reps
Workout Scaled
Josh Tatel 03/26/2013 Crossfit H-town None "Nancy"
5 RFT
400m Run
15 Reps OHS 95/65lb		 20m 00s
Workout Scaled
Josh Tatel 03/25/2013 Crossfit H-town None 21-18-15-12-9-6-3

Lunges
Deadlifts (155#)
Pull Ups		 18m 10s
Workout Scaled
Josh Tatel 03/20/2013 Crossfit H-town None max hspu in a 3 min window, no kip
then...
max wall ball shots in 3 min window, 20/14#
then...
max burpee plate jumps in a 3 min window, 45lb plate
then...
max reps in a 6 min window:
10 knees to elbow
10 bent over row, 115/85#
10 lateral barbell jumps
*each round yields 30 reps.
**Combine the total reps of the amrap and the 3min wods for a complete daily WOD score.
Example: 40 hspu + 50 wallball shots + 28 burpee plate jump + 150 reps on the amrap = 268 reps total.		 202 reps
Workout Scaled
Josh Tatel 03/19/2013 Crossfit H-town None 6 min AMRAP

8 Push Jerk (115#)
16 Squat Jumps		 3 rounds 0 reps
Workout Scaled
Josh Tatel 03/19/2013 Crossfit H-town None 20mins to find max load of: 3 push press, 1 split jerk
*the 4 reps should be unbroken. Post heaviest loa		 135 lbs
Performed as RX
Josh Tatel 03/19/2013 Crossfit H-town None 6 mins amrap of:
8 push jerk, 115/75#
16 squat jumps
*post total rounds + rep		 3 rounds 0 reps
Workout Scaled
Josh Tatel 03/13/2013 Crossfit H-town None Wod:

A: "1/2 Flight Simulator"
10-20-30-40-50 reps Unbroken Dbl unders
(scaling is 475 singles + 25 Jump Tucks for time)

* allow 10 minutes
* add 2 minute penalty for every set not completed (10 +2min)

Rest 2 minutes

B: 10-15-20-15-10 Unbroken KB Swings 70/55

* allow 8 minutes
* add 2 minute penalty for every set not completed

Add total times together for score
 16m 35s
Workout Scaled
Josh Tatel 03/12/2013 Crossfit H-town None WOD:
8 rounds of:
max wall ball shots in 30 secs, 20/14#
max med ball sit ups in 30 secs, 20/14#
*This portion of the WOD takes exactly 8 mins. Record total number of reps
-REST 3 Mins
8 rounds of:
max press in 30 secs, 45/35# barbell
max burpees in 30 secs
*This is another 8 min portion. Record total number of reps.		 215 reps
Performed as RX
Josh Tatel 03/11/2013 Crossfit H-town None 12 min AMRAP

Increasing reps: (1 & 1, 2 & 2, 3 & 3, etc.)

Snatch (75#), Clapping Push - ups		 7 rounds 2 reps
Workout Scaled
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