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Athlete Date Sort Location Workout Name Description Results
Justin Lilly 05/31/2018 USAMMCE 1-2-1 Run 1 mile
Air Bike 2 miles
Row 1,600 meters		 19m 22s
Performed as RX
Justin Lilly 05/31/2018 USAMMCE None 2nd workout Easy 1.5 miles 14m 51s
Performed as RX
Justin Lilly 05/30/2018 USAMMCE None 21-15-9 reps of:
Handstand push-ups (switch to 95lb press after 21)
Ring dips
Bench Press 115lb
GHDs
 22m 15s
Performed as RX
Justin Lilly 05/29/2018 USAMMCE None 2 rounds
RUN 2 full laps
Rope Climb twice
Run 1 lap around building with stairs
Bear crawl 200 feet
W/sandbag run 1 lap around building with stairs
Around the world
Run 1 lap around building with stairs
Sled pull rope
W/20lb ball Run 1 lap around building with stairs
Farmers carry two 45 lab plates 200 feet
Run 1 lap around building with stairs
15 Burpees
 41m 33s
Performed as RX
Justin Lilly 05/24/2018 USAMMCE Murph For time:
w/20lb vest
1 mile Run
100 Pull-ups
200 Push-ups
300 Squats
1 mile Run

Partition the pull-ups, push-ups, and squats as needed. Start and finish with a mile run. 		55m 02s
Performed as RX
Justin Lilly 05/18/2018 USAMMCE Riley For time:
Run 1.5 miles
150 burpees HR
Run 1.5 miles

 46m 02s
Performed as RX
Justin Lilly 03/21/2018 USAMMCE None 25 Min AMRAP

10x135lb Bench Alt Ea Rd w/95lb close grip bench
10x over ring bar 10lb slam ball alternate w/facing and over shoulder
25 Sit Ups
10 KB swings 1.5 pood
10 T2B
 5 rounds 20 reps
Performed as RX
Justin Lilly 03/20/2018 USAMMCE .5-1-.5 .5 mile on treadmill
1 mile Air Assault Bike
800 Meters row
 9m 32s
Performed as RX
Justin Lilly 03/19/2018 USAMMCE None 10-8-6-5-4-2
75lb Thrusters
C2B
Hand Stand Push Ups (w/2-25lb plates and Abmat)
--
10-8-6-5-4-2
75lb Back Squat
Chin Ups
Hand Stand Push Ups (w/2-25lb plates and Abmat)

----
10-8-6-5-4-2
75lb Front squat
Back Rows
Push Press
 29m 33s
Performed as RX
Justin Lilly 03/16/2018 USAMMCE None For time:

21 deadlifts, 135 lb.
21 push press 95lb
15 deadlifts, 135 lb.
15 push press 95lb
9 deadlifts, 135 lb.
9 push press 95lb
21 deadlifts, 155 lb.
21 hand-release knee push-ups
15 deadlifts, 155 lb.
15 hand-release knee push-ups
9 deadlifts, 155 lb.
9 hand-release knee push-ups


 17m 33s
Performed as RX
Justin Lilly 03/15/2018 USAMMCE None Track work.

1.5 mile warm up run

Followed by intervals for 2.5 miles		 4.00 mi
Performed as RX
Justin Lilly 03/13/2018 USAMMCE None Set 1% of treadmill

Run for 2 miles
Rest for 3 minutes
Run for 1 mile
Rest for 3 minutes
Run for 1/2 mile

Record total time with rest.		 36m 05s
Performed as RX
Justin Lilly 03/12/2018 USAMMCE None AMRAP 21 Minutes
25 double-unders
10 overhead squats with 65lb
25 double-unders
3 ring muscle-ups
25 double-unders
10 dumbbell snatches with 50lb DB
25 double-unders
3 bar muscle-ups
 1 rounds 88 reps
Performed as RX
Justin Lilly 03/08/2018 USAMMCE Bull Run extended w/stairs 5 Plus miles of rolling terrain with 5 trips up and down stairs 5.00 mi
Performed as RX
Justin Lilly 03/07/2018 USAMMCE Angie For time:
100 Pull-ups
100 Push-ups
100 Sit-ups
100 Squats		 17m 53s
Performed as RX
Justin Lilly 03/06/2018 USAMMCE 1.5-3-1.5 Run 1.5 miles
Air Assault Bike 3 miles
Rower 1.5 miles (2400 meters)		 31m 48s
Performed as RX
Justin Lilly 03/05/2018 USAMMCE CrossFit Open 18.2 1-2-3-4-5-6-7-8-9-10 reps
for time of:
Dumbbell squats
Bar-facing burpees		 11m 33s
Performed as RX
Justin Lilly 03/05/2018 USAMMCE CrossFit Open 18.2A Clean 1RM 135 lbs
Performed as RX
Justin Lilly 03/05/2018 USAMMCE None After completing 18.2 rest 15 minutes then

1-3-5-7-9- reps
for time of:
25lb Dumbbell squats
Bar-facing burpees

Time Cap 6 Minutes

Max Clean
 3m 55s
Performed as RX
Justin Lilly 03/02/2018 USAMMCE None WOD 1

TABATA
C&J 95lb
DU		 56 reps
Performed as RX
Justin Lilly 03/02/2018 USAMMCE None WOD 2

TABATA
WB
Snatch 75lb		 41 reps
Performed as RX
Justin Lilly 03/02/2018 USAMMCE None WOD 3

TABATA

ABMAT SU
Air Squats		 77 reps
Performed as RX
Justin Lilly 03/01/2018 USAMMCE None Run 2 miles at 1.5%
Rest 2 minutes
Air Assault Bike 9 miles		 9.00 mi
Performed as RX
Justin Lilly 02/27/2018 USAMMCE 1-2-1 Run 1 mile
Air Bike 2 miles
Row 1,600 meters		 20m 02s
Performed as RX
Justin Lilly 02/26/2018 USAMMCE CrossFit Open 18.1 Complete as many rounds as possible in 20 minutes of:
8 toes-to-bars
10 dumbbell hang clean and jerks
14/12-cal. row

Men use 50-lb. dumbbell
Women use 35-lb. dumbbell		 235 reps
Performed as RX
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