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Athlete Date Sort Location Workout Name Description Results
Justin Lilly 02/26/2016 USAMMCE None AMRAP 20 minutes
25-ft. overhead walking lunge
8 burpees
25-ft. overhead walking lunge
8 chest-to-bar pull-ups

Use a 45lb bar

Score is total reps performed and 1 rep for every 5 feet of the lunge. One complete round is 26 reps.		 181 reps
Performed as RX
Justin Lilly 02/25/2016 USAMMCE 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.		 251 reps
Performed as RX
Justin Lilly 02/24/2016 USAMMCE None Tabata
DUs (scale is singles then divide by 2 for count, if you can't jump do calf raises or squats)
DL 135lb/ 95lb

Rest 2 minutes
Cleans 95lb/65lb
T2B

Add total reps for score		 177 reps
Performed as RX
Justin Lilly 02/23/2016 USAMMCE None 20-16-12-8-4
Strict Pull Ups and Chin Ups (split even each rd.)
Medicine Ball Sit Ups
Row Calories
DB snatches alternate every rep 40lb		 16m 07s
Performed as RX
Justin Lilly 02/22/2016 USAMMCE None AMRAP 25 Min
95 pound Thruster, 10 reps
10 Ring push-ups		 9 rounds 10 reps
Performed as RX
Justin Lilly 02/19/2016 USAMMCE Dumbbell 20-20-20 AMRAP
With 20lb DBs perform 20 reps for 20 minutes
Push Press
Lunges (20 total steps, knee lightly touches the ground)
Sit ups (brace feet and 1 DB on chest)
Floor Press (lay on your back and perform like a bench press)
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 2 reps
Performed as RX
Justin Lilly 02/18/2016 USAMMCE Bench and Tire 5 Rds For Time
5 x 185lb Bench Press
Tire Pull 100 ft (little more than 7 bay doors)
7 x 175lb Bench Press
Tire Pull 100 ft
9 x 165lb Bench Press
Tire Pull 100 ft
11 x 155lb Bench Press
Tire Pull 100 ft
13 x 145lb Bench Press
Tire Pull 100 ft
 25m 04s
Performed as RX
Justin Lilly 02/17/2016 USAMMCE None Max Reps:
2 Minutes: GHD Sit Ups
-1 Minute Rest-
2 Minutes: Burpee over box
-1 Minute Rest-
2 Minutes: Wall Ball
-1 Minute Rest-
2 Minutes: Row Calories
-1 Minute Rest
2 Minutes: Toes to bar
-1 Minute Rest-
2 Minutes: Tire Flips
156 reps
Performed as RX
Justin Lilly 02/16/2016 USAMMCE None EMOM 8 min (Alt. every minute)

8 overhead squats 65lb
8 chest-to-bar pull-ups

Then for 2 minutes alternating at the minute mark do max overhead squats then C2B pull ups

Score will be total overhead squats and pull ups performed in last 2 minutes 		24 reps
Performed as RX
Justin Lilly 02/11/2016 USAMMCE None Time will be both WODS added together minus rest 12-9-6
Handstand Push ups or wall walk
Deadlift 185lb

Rest 5 min
Then
600 meter row
15-12-9-6-3
Ring Dips
Medicine Ball Sit ups
600 meter row		 21m 41s
Performed as RX
Justin Lilly 02/10/2016 USAMMCE Penalty 5 For Time
Every time you drop the bar, let go of the bar, drop the ball or stop holding the plank(add up time for plank if you break up) do 5 push ups

10 Push Press 95lb
20 Pull Ups
30 Cleans 95lb
40 T2B
50 Wall Balls
60 Sec Plank
 18m 35s
Performed as RX
Justin Lilly 02/09/2016 USAMMCE None For Time
Run .5 miles or bike 1mile or Row 800 meters
25 Situps
Run .5 miles or bike 1mile or Row 800 meters
20 KB Swings
Run .5 miles or bike 1mile or Row 800 meters
25 Situps
Run .5 miles or bike 1mile or Row 800 meters
20 KB swings
Run 1 mile or bike 2 miles		 23m 50s
Performed as RX
Justin Lilly 02/08/2016 USAMMCE Justin 30-20-10 reps for time of:
Body-weight back squats
Body-weight bench presses
Strict pull-ups		 26m 50s
Workout Scaled
Justin Lilly 02/05/2016 USAMMCE None 10 minutes to find 3 rep max bench press

METCON 10 minutes
perform each movement for 1 minute. 2 Rds

Push Press 45lb Bar or 20lb DBs (alternate each round)
Rowers
Burpees over box 24in males 20in males
KB swings
Back Squats with 45lb bar or with 20b DBs (alternate each round) 		203 reps
Performed as RX
Justin Lilly 02/03/2016 USAMMCE AMRAP Sean 25 minutes Modified Sean Hero WOD
AMRAP 25 Minutes CAP (or until 10 Rounds completed)
11 Chest to bar pull-ups
75 pound Front squat, 22 reps
 6 rounds 1 reps
Performed as RX
Justin Lilly 02/02/2016 USAMMCE None EMOM for 15 minutes
5x Strict Shoulder Press @95
7x Deadlifts @155		 12480 lbs
Performed as RX
Justin Lilly 02/01/2016 USAMMCE None 2- Tabata--Score is total Reps
Barbell Thrusters
Sit ups
Barbell Snatches
Push Ups (first rotation close hand, second wide)
Rest 2 Minutes then
T2B
Wall Balls
Pull ups
Bent Over Bar Rows


 188 reps
Performed as RX
Justin Lilly 01/29/2016 USAMMCE Half Cindy with 20lb vest Strength
5x5 Back Squats @ 135lb

Heavy Half Cindy 10 minutes
5 Pull Ups
10 Push Ups
15 Air Squats
While wearing body armor or 20lb vest		 7 rounds 18 reps
Performed as RX
Justin Lilly 01/28/2016 USAMMCE 2013 CrossFit Open 13.2 MEN - Complete as many rounds and reps as possible in 10 minutes of:
115 pound Shoulder to overhead, 5 reps
115 pound Deadlift, 10 reps
15 Box jumps, 24" box

WOMEN - Complete as many rounds and reps as possible in 10 minutes of:
75 pound Shoulder to overhead, 5 reps
75 pound Deadlift, 10 reps
15 Box jumps, 20" box

Rest 5 minutes then every minute on the minute do
2x push press @ 1115lb
7x Deadlift @ 135lb
 4 rounds 5 reps
Performed as RX
Justin Lilly 01/27/2016 None None Stationary Bike 1.5 miles
then
2 RDS
RUN/ROW 1000 meters
20 Rower
20 Hand release push ups
20 Ring Back Row
20 Ring Dips
20 T2B
20 KB swings (25-53lb)
20 DB/KB (25-30lb) single arm clean and jerk (10 each arm alternating)
20m 40s
Performed as RX
Justin Lilly 01/26/2016 None None Bench Press
4x5
5 @ 185
5 @ 195
4 @ 195
4 @ 190

Fort time @ 75lb
21-15-9
Pull Up
Thrusters

 765 lbs
Performed as RX
Justin Lilly 01/25/2016 None 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.		 187 reps
Performed as RX
Justin Lilly 11/29/2015 None None One Legged push ups (injured Achilles)

alternating ever minute for 21 minutes
5 close hands (diamond) push ups
9 wide push ups
7 regular push ups		 147 reps
Performed as RX
Justin Lilly 11/26/2015 None None One Legged push ups (injured Achilles)

10 Push ups ever minute for 10 minutes

then
7 Straight legged sit ups ever minute for 7 minutes		 149 reps
Performed as RX
Justin Lilly 11/20/2015 None None Rower 10 min. 30 sec on 30 sec off
rest 2 min
Thrusters 7 every min on the minute 80lb
Rest 2 min
Pull ups 7 every min on the min
Rest 2 min
Bench Press 7 every min on the min 135lb		 147 reps
Performed as RX
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