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Athlete Date Sort Location Workout Name Description Results
Justin Farmakakis 02/01/2012 None None 10-1 Power Clean-135
1-10 HSPU		 15m 24s
Performed as RX
Justin Farmakakis 01/30/2012 None None 3 RFT

15 OHS-95lb
15 situps
15 push press-95lb
15 supermans		 5m 18s
Performed as RX
Justin Farmakakis 01/26/2012 None None 10 min AMRAP

5 Power Clean 135lbs
10 KB's-55lbs
15- Lateral Bar Burpees		 5 rounds 27 reps
Performed as RX
Justin Farmakakis 01/25/2012 None None 18 Rounds
Minute per round, however much time left minute to minute is your break

10 slam balls-20lbs
40 meter sprint		 20 rounds 0 reps
Performed as RX
Justin Farmakakis 01/24/2012 None None 2RFT

25 Box Jumps-36in
25 Jumping Pull Ups
25 KB Swings-55lb
25 Walking Lunges
25 Wall Balls-20lb
200m		 12m 27s
Performed as RX
Justin Farmakakis 01/19/2012 None None 4 RFT

Run 400m
15 tire flips
30 situps		 16m 29s
Performed as RX
Justin Farmakakis 01/18/2012 None None Grace 3m 44s
Performed as RX
Justin Farmakakis 01/11/2012 None None 3 RFT

50 air squats
15 KB-55lb
25 sit ups
20 Hurdles		 7m 18s
Performed as RX
Justin Farmakakis 01/10/2012 None None 21-15-9

KB Swings-55
Box Jump Burpees-32 inch
Ring Rows		 8m 40s
Performed as RX
Justin Farmakakis 01/10/2012 None None 15 min AMRAP

100 singles
10 Thrusters 95lb
5 Pushups		 10 rounds 2 reps
Performed as RX
Justin Farmakakis 01/08/2012 Crossfit H town None 3RFT

10Burpee Pull Ups
10 Candlestick V up T2B
10 Ring Dips		 10m 13s
Performed as RX
Justin Farmakakis 01/05/2012 None None 3 RFT

400M
30KB swing 55lb		 7m 57s
Performed as RX
Justin Farmakakis 12/28/2011 None None 5 RFT

10 DB Thrusters 35#
20 DB Lunges
10 DB Push Ups

Only set the DB's down between excercises		 10m 43s
Performed as RX
Justin Farmakakis 12/22/2011 Crossfit H-town None 1 Christmas Power Snatch (95# / 65#)
2 Ring dips
3 Burpees
4 Pull-ups
5 Toes-2-Bar
6 Push-ups
7 Air-Squats
8 Jumping Lunges (each jump = 1)
9 Box Jumps (20")
10 10' Wall-Balls (20# / 14#)
11 KBS (53# / 36#)
12 Thrusters (95# / 65#)

30 MIN CUTOFF		 23m 36s
Performed as RX
Justin Farmakakis 12/15/2011 None None 4 rounds
10 Pull Ups
15 Burpees
20 OH weighted lunges(35lbs)
30 slam balls		 18m 43s
Performed as RX
Justin Farmakakis 12/05/2011 None H-town Hold'em 5 Muscle-ups then
3 RFT
20 Push-up Pass-thrus
20 Sit-ups
20 Lunges (45/25lbs)
then
5 muscle-ups		 18m 16s
Workout Scaled
Justin Farmakakis 11/21/2011 None None 10 Tire Flips
8 rounds 800 meter 50lb weighted run
10 Tire Flips		 3m 22s
Performed as RX
Justin Farmakakis 11/17/2011 None None 5x1 Miles for time 7m 25s
Performed as RX
Justin Farmakakis 11/16/2011 None 7x7 7 rounds
7 Thrusters-95
7 Burpees		 6m 27s
Performed as RX
Justin Farmakakis 11/13/2011 Crossfit H town None 5 HSPU
10 Wall Ball V ups
4 HSPU
20 Sitting Straddles
3 HSPU
30 Ring Dips
2 HSPU
40 Push Ups
1 HSPU
50 Jumping Pull Ups		 8m 17s
Performed as RX
Justin Farmakakis 11/11/2011 None The 5th Mountain For time, with 20# vest: (12# Ladies)

100 Burpees, run 1 mile
100 Squats, run 1 mile
100 Sit-ups, run 1 mile
100 Push-ups, run 1 mile
100 Pull-ups, run 1 mile

Scaled without vest		 1h 20m 26s
Workout Scaled
Justin Farmakakis 11/11/2011 None 1/2 Kalsu 50 Thrusters 135 for time
5 burpees every minute		 14m 56s
Workout Scaled