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Athlete Date Sort Location Workout Name Description Results
Justin Browne 10/09/2013 CrossFit Athlone None Back Squat 5x3
Press 5x3

Conditioning
3rds for time
20 push ups
10 Chest to bar pull ups
Handstand holds10 seconds
 6m 47s
Workout Scaled
Justin Browne 09/24/2013 CrossFit Athlone Intermediate Level 3 rounds for time. In this workout you move from each of five stations after a minute. This is a five-minute round with a 1 minute rest between rounds. The stations are:
Squats holding 8-10-16kg kbell
Ab mat sit ups
Burpee touches
Bridge hold (1 point for every 10seconds)
Slam balls 15/30 lbs
1 minute rest

The clock does not reset or stop between exercises. On call of rotate, the athlete/s must move to next station immediately. One point is given for each rep.		 358 reps
Performed as RX
Justin Browne 09/24/2013 CrossFit Athlone Angie For time:
100 Pull-ups
100 Push-ups
100 Sit-ups
100 Squats		 19m 40s
Workout Scaled
Justin Browne 09/23/2013 CrossFit Athlone Strength Strength: Intermediate
Take 15 minutes to build to a heavyish Back Squat x 1-2 reps

Strength Beginners: Back Squat 3-3-3-3-3-3 reps (adding 5lbs every workout)



Conditioning
For Max Reps:
Int= 3 minutes/ Beg=90seconds Back Squat
(Men Int=1/2 BW -Beg=1/4 BW; Women Int=1/2 BW, Beg=1/4 BW)
Rest Int=60 sec - Beg=90 sec then perform
Int= 3 Minutes/ Beg=90 sec of Ring/Bar Rows
Rest Int=60 -Beg 90seconds
3 Minutes/90 seconds of Burpees		 167 reps
Performed as RX
Justin Browne 08/26/2013 CrossFit Athlone AMRAP 12 MINUTES AMRAP IN 12 MINUTES OF

WG Dead Hang Pull Ups x 5
Burpees x 5
Bear Crawl x 5
Done 8 full rounds 5 assisted pull ups and 3 burpees		 128 reps
Workout Scaled
Justin Browne 08/23/2013 CrossFit Athlone Team Wod Ring Dips 2-4-6-8-10-12-14
100Sit Ups
100 Push Ups

16 Minute Time Cap		 15m 59s
Performed as RX
Justin Browne 08/13/2013 CrossFit Athlone None 800 metre for time 3m 33s
Performed as RX
Justin Browne 08/12/2013 CrossFit Athlone Barbara Five rounds, each for time of:
20 Pull-ups
30 Push-ups
40 Sit-ups
50 Squats

Rest precisely three minutes between each round.
round 1- 4.41
round 2- 5.20
round 3- 6.52
round 4- 5.40
total 560 reps		 34m 00s
Workout Scaled
Justin Browne 08/09/2013 CrossFit Athlone None 4 rounds for time of:
200m run
10 Kb Swings x 10
5 Pull Ups		 7m 13s
Workout Scaled
Justin Browne 08/07/2013 CrossFit Athlone None Back Squat 3 x 5 set 1 70kg
set 2 80kg
set 3 82.5

For time:
800m run
&
D.Unders 50 or Scaled (200)
 7m 39s
Workout Scaled
Justin Browne 08/06/2013 CrossFit Athlone None Back Squat 3 x 5


For time:
800m run
&
D.Unders 50 or Scaled (200)
 7m 39s
Workout Scaled
Justin Browne 08/06/2013 CrossFit Athlone None Met Con
12-15-9 for time
Box Jumps- Air Squats-
&
Sit ups
 3m 46s
Performed as RX
Justin Browne 08/05/2013 CrossFit Athlone Nancy 5 rounds for time of:
400 meter run
95 pound Overhead squat, 15 reps		 12m 48s
Workout Scaled
Justin Browne 07/23/2012 CrossFit Athlone Cindy Complete as many rounds in 20 minutes as you can of:
5 Pull-ups
10 Push-ups
15 Squats		 14 rounds 0 reps
Workout Scaled