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Athlete Date Sort Location Workout Name Description Results
Justin Lilly 06/23/2015 None None 10 mins AMRAP:
10 Ring Dips
10 GHD Sit-ups		 8 rounds 3 reps
Performed as RX
Justin Lilly 06/23/2015 None None 10 mins AMRAP:
10 Push-ups
20 AbMat Sit-ups		 6 rounds 10 reps
Performed as RX
Justin Lilly 06/21/2015 None None FT: Thrusters, Pull-ups, Thrusters, and 9 more (rest time not included)
21 Thrusters, 95 lbs
21 Pull-ups
Rest 5 mins
15 Thrusters, 95 lbs
15 Pull-ups
15 Thrusters, 95 lbs
15 Pull-ups
Rest 5 mins
9 Thrusters, 95 lbs
9 Pull-ups
9 Thrusters, 95 lbs
9 Pull-ups
Rest 5 mins
6 Thrusters, 95 lbs
6 Pull-ups
 12m 11s
Performed as RX
Justin Lilly 06/19/2015 None None Bench Press
10x185
6x200
3x215
1x 225		 3,920 lbs
Performed as RX
Justin Lilly 06/19/2015 None None 25 mins:
Row, 1 km
then in the remaining time, AMRAP of:
20 One Arm Dumbbell Snatch (Alternating)s, 40 lbs
10 Push-up (hand release)
10 Toes-to-bars		 7 rounds 16 reps
Performed as RX
Justin Lilly 06/18/2015 None Helen Three rounds for time:
Run 400 meters
1 1/2 pood Kettlebell X 21 swings (or 55 pound dumbbell swing)
12 Pull-ups		 10m 03s
Performed as RX
Justin Lilly 06/17/2015 None None 10 Front Squats | 155 lbs
8 Front Squats | 185 lbs
4 Front Squats | 205 lbs
2 Front Squats | 225 lbs		 4300 lbs
Performed as RX
Justin Lilly 06/17/2015 None None 10:00 AMRAP:
10 Push Press, 115 lbs
15 V-ups		 4 rounds 3 reps
Performed as RX
Justin Lilly 06/13/2015 None Murph For time:
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. If you've got a twenty pound vest or body armor, wear it.		 1h 3m 03s
Performed as RX
Justin Lilly 06/10/2015 None Annie 50-40-30-20 and 10 rep rounds of:
Double-unders
Sit-ups		 7m 03s
Performed as RX
Justin Lilly 06/10/2015 None None Deep Back Squat 10-8-6-4-2

135 lbs, 185 lbs, 205 lbs, 225 lbs,245 lbs 		5450 lbs
Performed as RX
Justin Lilly 06/09/2015 None Linda 10-9-8-7-6-5-4-3-2-1 reps of the triplet:

Deadlift: 1 1/2 body weight
Bench press: body weight
Clean: 3/4 body weight

Set up three bars and storm through for time.		 34m 11s
Performed as RX
Justin Lilly 06/08/2015 None None FT: Thrusters, Pull-ups, Thrusters, and 9 more (rest time not included)
21 Thrusters, 95 lbs
21 Pull-ups
Rest 5 mins
15 Thrusters, 95 lbs
15 Pull-ups
15 Thrusters, 95 lbs
15 Pull-ups
Rest 5 mins
9 Thrusters, 95 lbs
9 Pull-ups
9 Thrusters, 95 lbs
9 Pull-ups
Rest 5 mins
6 Thrusters, 95 lbs
6 Pull-ups		 12m 12s
Performed as RX
Justin Lilly 06/07/2015 None None 15:00 AMRAP:
4 Chin Ups, 35 lbs
12 Toes-to-bars
16 Burpees		 4 rounds 25 reps
Performed as RX
Justin Lilly 06/05/2015 None Cindy with 20lb Vest Complete as many rounds in 20 minutes as you can while wearing a 20lb vest of:
5 Pull-ups
10 Push-ups
15 Squats		 13 rounds 6 reps
Performed as RX
Justin Lilly 06/04/2015 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, 24" box (Reps) (should have been 20in)
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.		 254 reps
Performed as RX
Justin Lilly 06/02/2015 None Omar For time:
95 pound barbell Thrusters, 10
15 Bar-facing burpees
95 pound barbell Thrusters, 20
25 Bar-facing burpees
95 pound barbell Thrusters, 30
35 Bar-facing burpees		 17m 53s
Performed as RX
Justin Lilly 05/31/2015 None 3/4 Murphy with full run Run, 1 mi
75 Pull-ups
150 Push-ups
225 Air Squats
Run, 1 mi

with 20 lbs weight vest		 41m 53s
Performed as RX
Justin Lilly 05/29/2015 None None 5 Front Squats | 185 lbs
4 Front Squats | 205 lbs
3 Front Squats | 225 lbs
1 Front Squat | 250 lbs		 Total lifted 2670 lbs
Performed as RX
Justin Lilly 05/29/2015 None None 10 mins AMRAP:
Kettlebell Overhead Lunge, 10 lbs, 30 ft
30 Sit-up (butterfly)s
Kettlebell Overhead Lunge, 10 lbs, 30 ft
30 Leg Raises		 4 rounds 40 reps
Performed as RX
Justin Lilly 05/27/2015 None Lynne Five rounds for max reps of:
Body weight bench press(185) & Pull-ups
Sets
Bench Press 12 reps
Pull-up 29 reps
Bench Press 9 reps
Pull-up 17 reps
Bench Press 8 reps
Pull-up 15 reps
Bench Press 6 reps
Pull-up | 14 reps
Bench Press 6 reps
Pull-up 12 reps		 128 reps
Performed as RX
Justin Lilly 05/25/2015 None None FOR TIME
10 Clean & Jerks, 155 lbs
10 Clean & Jerks, 135 lbs
10 Clean & Jerks, 95 lbs		 7m 04s
Performed as RX
Justin Lilly 05/25/2015 None One rep max clean Work up to one max rep clean.

Clean
230		 230 lbs
Performed as RX
Justin Lilly 05/24/2015 None None 5 rounds of:
Row, 500 m
30 Sit-up (butterfly)s
30 Double Unders
5 Half Court Runs
20 Burpee Box Jump Overs, 24 in		 38m 57s
Performed as RX
Justin Lilly 05/23/2015 None None 18-15-12-9-6-3 reps of:
Pull-up
Back Squat, 115 lbs
Ring Dip

with 20 lbs weight vest		 22m 38s
Performed as RX
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