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Athlete Date Sort Location Workout Name Description Results
Justin Lilly 03/30/2016 Living Stone CrossFit None For Time
Pull Up: 10-9-8-7-6-5-4-3-2-1
KB Swing 1.5 pood:1-2-3-4-5-6-7-8-9-10
Ring Dips: 1-2-3-4-5-6-7-8-9-10
T2B: 10-9-8-7-6-5-4-3-2-1		 18m 54s
Performed as RX
Justin Lilly 03/28/2016 Living Stone CrossFit None 11 Min AMRAP
5 Jerks at 115lb
15 Butterfly situps
10 DB snatches @ 50lb		 5 rounds 2 reps
Performed as RX
Justin Lilly 03/27/2016 Living Stone CrossFit None Ring Muscle Up Skill work 10m 00s
Performed as RX
Justin Lilly 03/27/2016 Living Stone CrossFit None Cleans @ 125lb
10 intervals of 20 seconds on 10 seconds off 		29 reps
Performed as RX
Justin Lilly 03/26/2016 Living Stone CrossFit CrossFit Open 16.5 21-18-15-12-9-6-3:
Thrusters
Over Bar Facing Burpees

M 95 lb. 		23m 34s
Performed as RX
Justin Lilly 03/24/2016 Living Stone CrossFit None Metcon (AMRAP - Reps) Log 5 min AMRAP
WOD
90 Sec. Max Mountain Climbers
Then....
5 Min AMRAP
10 HR push-up
5 Box over burpees
10 sit-ups
then...1Min Rest
2Min ground to overhead behind the back throw 20lb
1Min Ball Slam
2Min ground to overhead behind the back throw 20lb		 3 rounds 13 reps
Performed as RX
Justin Lilly 03/21/2016 USAMMCE None Metcon (AMRAP - Reps)
6 Min AMRAP
12 Sumo DL high Pull 95lbs
10 Ball Slams Ball: 20/10

1 Min Rest

Metcon (AMRAP - Reps)
6 Min AMRAP
12 Back squat Jumps
10 Ball Slams

1 Min Rest

Metcon (AMRAP - Reps)
6 Min AMRAP
12 Rack Lunges
10 Ball Slams
Clean to shoulders for back squat		 11 rounds 4 reps
Performed as RX
Justin Lilly 03/19/2016 Living Stone Crossfit Cindy Complete as many rounds in 20 minutes as you can of:
5 Pull-ups
10 Push-ups
15 Squats

Chest to Ground on push ups		 14 rounds 16 reps
Performed as RX
Justin Lilly 03/18/2016 Living Stone CrossFit CrossFit Open 16.4 13-min. AMRAP:
55 deadlifts
55 wall-ball shots
55-calorie row
55 handstand push-ups

M 225 lb. / 20-lb. ball
F 155 lb. / 14-lb. ball		 137 reps
Performed as RX
Justin Lilly 03/17/2016 Living Stone CrossFit None Metcon (AMRAP - Reps)
4mins Max T2B

For Time:
Row 800 meters
Rest 1 minute
Run 200 meters
Rest 1 and a half minute
Run 600 meters
Rest 1 Minute
Run 200 meters		 49 reps
Performed as RX
Justin Lilly 03/14/2016 USAMMCE None AMRAP 9 minutes

9- Front Squat Clean (75lb/55lb)
12- DB Bench (55lb/35lb)
15- Knees to Elbow (Starting position-lie on bench, hands behind head, feet on the floor. Curl your body bringing knees to elbows and return to start position)		 4 rounds 2 reps
Performed as RX
Justin Lilly 03/11/2016 USAMMCE None AMRAP 9 Minutes
12-9-6
Kettle Bell swings
Bar Facing Burpees
Snatches 75LB		 4 rounds 19 reps
Performed as RX
Justin Lilly 03/11/2016 USAMMCE None Strict Shoulder Press 4 sets 3 reps 125 lbs
Performed as RX
Justin Lilly 03/10/2016 USAMMCE None Squat

5x5

Post Heaviest weight used for 5 reps
 185-195-205-215-215 lbs
Performed as RX
Justin Lilly 03/10/2016 USAMMCE Death by Pullup with 20lbs With a continuously running clock do one pull-up the first minute, two pull-ups the second minute, three pull-ups the third minute... continuing as long as you are able.

Use as many sets each minute as needed.

Use 20DB		 9 rounds 8 reps
Performed as RX
Justin Lilly 03/09/2016 USAMMCE None Row
Row 800 meters
30 Hand Release Push Ups
Row 600 meters
25 Hand Release Push Ups
Row 400 meters
15 Hand Release Push Ups
Row 200 meters
10 Hand Release Push Ups
Row 100 meters
5 Hand Release Push Ups
30 Air squats		 16m 08s
Performed as RX
Justin Lilly 03/08/2016 USAMMCE None 10 minutes to find 3 rep max bench press 235 lbs
Performed as RX
Justin Lilly 03/08/2016 USAMMCE DB 25-15-15 AMRAP
With 25lb DBs perform 15 reps for 15 minutes
Lunges (25ft, knee lightly touches the ground)
Sit ups (brace feet and 1 DB on chest)
Push Press
Tire Drag 25 ft.
Renegade Row (push up position with hands of DBs, pull one arm at time to your side, each pull counts as one rep)		 5 rounds 3 reps
Performed as RX
Justin Lilly 03/07/2016 USAMMCE None Score will be total Rds and reps together

6 Min ARAMP
9 Ring Dips w/20lb
9 T2B

Rest 2 Min

6 Min AMRAP
50 feet farmers carry 50 lb DBs
12 WBs		 9 rounds 20 reps
Performed as RX
Justin Lilly 03/04/2016 USAMMCE Bear Complex 7-7-7-7-7 Bear Complex 7-7-7-7-7 (5 sets of 7 reps)

This counts as one rep:
1. Power Clean
2. Front Squat
3. Push-Press
4. Back Squat
5. Push-Press
6. Reset to power clean position.
Attempt to increase weight per set. Add total weight used up for score. Rest no more than 3 minutes between sets.		 410 lbs
Performed as RX
Justin Lilly 03/03/2016 USAMMCE None 4 Rds
Handstand push up (scale wall walk)
DB snatch 50llb (alternate arm every rep)
Row (each calorie is one rep)

In this workout you move from each of three stations after a minute with a 1 minute rest between each movement. The clock does not reset or stop between exercises. This is a 3-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.
 157 reps
Performed as RX
Justin Lilly 03/02/2016 USAMMCE None Intervals- 1 minute on 1 minute off. Work time is 10 total minutes (intervals)

Run or Row
Max effort for each portion. Record total meters. 		2878.00 km
Performed as RX
Justin Lilly 03/01/2016 USAMMCE Angie For time:
100 Pull-ups
100 Push-ups
100 Sit-ups
100 Squats

 19m 12s
Performed as RX
Justin Lilly 02/29/2016 USAMMCE None AMRAP 12 Min
5 - 115lb/75 Push Press
5 - Goblet Squats (w/1KB)
10 - 115lb/75 DL
10 - 20" Burpee Box over
15 - 1 Pood KB swing
15 - Army Rower
 4 rounds 19 reps
Performed as RX
Justin Lilly 02/29/2016 USAMMCE Row 500 meters After completing scheduled WOD, rest 5-10 minutes and then row 500 meters for time. 1m 41s
Performed as RX
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