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Athlete Date Sort Location Workout Name Description Results
Justin Lilly 07/30/2015 CrossFit Iron Fury None 4 rounds of:
10 Jerks, 135 lbs
10 Sit-up (medicine ball), 20 lbs
Run, 400 m
Rest 1 min		 21m 03s
Performed as RX
Justin Lilly 07/20/2015 None None 14:00 AMRAP:
7 Dumbbell Shoulder Press, 40 lbs
14 One Arm Dumbbell Snatch (Alternating)s, 40 lbs
14 Sit-up (standard)s		 7 rounds 0 reps
Performed as RX
Justin Lilly 07/20/2015 None None 12:00 AMRAP:
10 Kettlebell Swings, 55 lbs
10 Push-up (hand release)s
10 Leg Raises, 5 lbs		 7 rounds 13 reps
Performed as RX
Justin Lilly 07/17/2015 None Ned 7 rounds for time of:
11 body-weight back squats
1,000-meter row		 45m 28s
Performed as RX
Justin Lilly 07/16/2015 None Weaver Four rounds for time of:
10 L-pull-ups
15 Push-ups
15 Chest to bar Pull-ups
15 Push-ups
20 Pull-ups
15 Push-ups		 33m 31s
Performed as RX
Justin Lilly 07/14/2015 None None 10 Rds for Time

3x Squat Clean 185lb
10 Toes to Bar		 20m 47s
Performed as RX
Justin Lilly 07/14/2015 None None Bench Press

5 sets-2 reps-225lb		 225 lbs
Performed as RX
Justin Lilly 07/14/2015 None None Push Press

5 sets-1 rep-185lb		 185 lbs
Performed as RX
Justin Lilly 07/11/2015 None Max squat snatch Work up to 1 rep squat snatch

135lb		 135 lbs
Performed as RX
Justin Lilly 07/11/2015 None Bradshaw 10 rounds for time of:
3 Handstand push-ups
225 pound Deadlift, 6 reps
12 Pull-ups
24 Double-unders
 38m 19s
Performed as RX
Justin Lilly 07/08/2015 None Crain 2 rounds for time of:
34 push-ups
50-yard sprint
34 deadlifts, 135 lb.
50-yard sprint
34 box jumps, 24-inch box
50-yard sprint
34 clean and jerks, 95 lb.
50-yard sprint
34 burpees
50-yard sprint
34 wall-ball shots, 20-lb. ball
50-yard sprint
34 pull-ups
50-yard sprint		 59m 34s
Performed as RX
Justin Lilly 07/06/2015 None None 5 Back Squats | 185 lbs
5 Back Squats | 225 lbs
1 Back Squat | 255 lbs
3 Back Squats | 245 lbs
5 Back Squats | 235 lbs
6 Back Squats | 205 lbs		 5445 lbs
Performed as RX
Justin Lilly 07/06/2015 None Stephen 30-25-20-15-10-5 rep rounds of:
GHD sit-up
Back extension
Knees to elbow
95 pound Stiff legged deadlift		 29m 19s
Performed as RX
Justin Lilly 07/05/2015 None Ricky Complete as many rounds as possible in 20 minutes of:
10 Pull-ups
75 pound dumbbell Deadlift, 5 reps
135 pound Push-press, 8 reps		 6 rounds 2 reps
Performed as RX
Justin Lilly 07/03/2015 None None Squat Snatches-2 min rest between sets
10x65 lb
8x75 lbs
6x85 lbs
4x95 lbs
2x105 lbs
2x115 lbs
2x125 lbs
1x130 lbs
1x125 lbs
2x115 lbs
2x105 lbs
4x95 lbs
6x85 lbs
8x75 lbs
10x65 lbs		 5,665 lbs
Performed as RX
Justin Lilly 07/01/2015 None 10 Bar MU 10 Bar MU for time 3m 41s
Performed as RX
Justin Lilly 07/01/2015 None 50 Strict Chin Ups 50 Strict Chin Ups for time 6m 42s
Performed as RX
Justin Lilly 06/30/2015 None None Run 2 miles not for time.
then
DB Bench Press
16 x 50 lbs
14 x 55lbs
14 x 65lbs
12 x 70lbs
10 x 75lbs
10 x 80lbs		 4870 lbs
Performed as RX
Justin Lilly 06/29/2015 None None Front Squat 10-8-6-4-2 :
95 lbs
115 lbs
125 lbs
150 lbs
170 lbs		 3560 lbs
Performed as RX
Justin Lilly 06/29/2015 None None Back Squat

10-185 lbs
8-205 lbs
6-225 lbs
4-245 lbs
2-265 lbs		 6350 lbs
Performed as RX
Justin Lilly 06/29/2015 None None 7 mins AMRAP:
10 Wall Balls
10 Toes-to-bars		 5 rounds 3 reps
Performed as RX
Justin Lilly 06/25/2015 None None 21-15-9
Thrusters
Strict Ring Pull Ups		 15m 33s
Performed as RX
Justin Lilly 06/25/2015 None None Should Press
10-6-6-4-2
95lb
105lb
115lb
125lb
135lb		 3040 lbs
Performed as RX
Justin Lilly 06/23/2015 None None 10:00 AMRAP:
10 Ring Dips
10 GHD Sit-ups		 8 rounds 10 reps
Performed as RX
Justin Lilly 06/23/2015 None None 10:00 AMRAP:
10 Push-ups
20 AbMat Sit-ups		 8 rounds 12 reps
Performed as RX
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