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Athlete Date Sort Location Workout Name Description Results
Justin Lilly 10/10/2014 None None For Time Any order
200-DUs
150-Push Ups
150-Sit Ups
50-Ring Dips
50-Pull Ups
Total 600 Reps
 27m 22s
Performed as RX
Justin Lilly 10/09/2014 None Row 5K Row 5K 20m 06s
Performed as RX
Justin Lilly 10/08/2014 None Seoul Tower Run Start from Dragon Hill and run to the base. Rest 5-10 minutes and run back. Time will be the time to the top.

Stop at 4 exercise stations while running back and perform 100 reps at each station.

Total distance 5.5 miles		 28m 20s
Performed as RX
Justin Lilly 10/06/2014 None None For Time
Pull Ups-20,18,16,14,12
Sit Ups 50,40,30,20,10		 13m 07s
Performed as RX
Justin Lilly 10/06/2014 None None 3 rounds 800 meters run rest 2 minutes between
Time is total of each run		 10m 37s
Performed as RX
Justin Lilly 10/05/2014 None None 4 Sets of Push ups 1 minute rest

1-warm up 400 meter
Then 5- timed 400 meter runs 2 min break between

Time will be total time for all 5 runs


 7m 05s
Performed as RX
Justin Lilly 10/01/2014 None Seoul Tower Run Start from Dragon Hill and run to the base. Rest 5-10 minutes and run back. Time will be the time to the top.

Stop at 4 exercise stations while running back and perform 100 reps at each station.

Total distance 5.5 miles		 29m 50s
Performed as RX
Justin Lilly 09/30/2014 None Annie 50-40-30-20 and 10 rep rounds of:
Double-unders
Sit-ups		 11m 44s
Performed as RX
Justin Lilly 09/29/2014 None None FOR TIME

25-95lb Snatches
50-Strict Ring Dips
100-DUs		 13m 16s
Performed as RX
Justin Lilly 09/29/2014 None None AMRAP 10 MIN
145lb sled pull length of court walking backwards
10 Burpees
145lb Sled drag length of court
10 Rowers

Reps are counted on Burpees and Rowers		 3 rounds 7 reps
Performed as RX
Justin Lilly 09/28/2014 None None 4- Sets of Push Ups: 40-36-30-25 with 1-2 min rest

2 min rest

Then
Run From Hangan Park across bridge to round about		 35m 55s
Performed as RX
Justin Lilly 09/10/2014 None Seoul Tower Run Start from Dragon Hill and run to the base. Rest 5-10 minutes and run back. Time will be the time to the top.

Stop at 4 exercise stations while running back and perform 100 reps at each station.

Total distance 5.5 miles		 31m 05s
Performed as RX
Justin Lilly 09/08/2014 None None 15 AMRAP

15-135lb Bench Press
15-24in Box jump
15-Pull Ups
15-Sit Ups

Rest 6 minutes then
Run for 15 minutes 		3 rounds 31 reps
Performed as RX
Justin Lilly 09/07/2014 None None 21 Back Squats 185lb
Run to and around track (500 meters)
15 Deadlifts 185lb
Run to and Around Track
9 Power Cleans 185lb		 15m 18s
Performed as RX
Justin Lilly 09/05/2014 None None Push Press
155lb 3-Reps--5 Sets

Strict Press
135lb 1-Rep--5 Sets
 20 reps
Performed as RX
Justin Lilly 09/04/2014 None None Tabata 2-Songs
45lb overhead lunges
Burpees
DUs
1.5 pood KB swings

3-minute rest

Tabata 1 song
Run

Tabata 1-song
Row
Record distance row		 820 m
Performed as RX
Justin Lilly 09/03/2014 None None Skill WOD
Snatch grip Dead Lift. From ground you will pause above the knee for 1 second. Then you will accelerate the bar through the middle to a standing position. 3,3,3
MU- 4 sets rest 1 min between.

WOD
100 Pushups
Every time you stop you have to run 200 Meters
Then
100 Air squats
Then
100 Situps
 18m 06s
Performed as RX
Justin Lilly 09/02/2014 None CrossFit Open 14.4 Complete as many rounds and repetitions as possible in 14 minutes of:
60-calorie row
50 toes-to-bars
40 wall-ball shots, 20 lb. to 10-foot target
30 cleans, 135 lb.
20 muscle-ups		 0 rounds 180 reps
Performed as RX
Justin Lilly 08/30/2014 None Cindy with 30lb vest Wearing 30lb vest complete as many rounds in 20 minutes as you can of :
5 Pull-ups
10 Push-ups
15 Squats		 12 rounds 2 reps
Performed as RX
Justin Lilly 08/28/2014 None None HSPU practice
6 Sets- rest 1 minute between sets

Every 30 Seconds do 1 Strict Should press
135lbs-10 Sets
 10 reps
Performed as RX
Justin Lilly 08/28/2014 None None 6 Rounds for time
20 DU
10 Strict Ring Dips-alternate with 10 Push Ups		 7m 38s
Performed as RX
Justin Lilly 08/26/2014 None None With 20lb Vest
21-18-15-12-9-6-3
Pull Ups (every set alternate with Chin Ups)
GHD sit ups (stop when horizontal)		 21m 10s
Performed as RX
Justin Lilly 08/25/2014 None Nancy 5 rounds for time of:
400 meter run
95 pound Overhead squat, 15 reps		 26m 28s
Performed as RX
Justin Lilly 08/22/2014 None Linda 10-9-8-7-6-5-4-3-2-1 reps of the triplet:

Deadlift: 1 1/2 body weight (Used Body Weight)
Bench press: body weight (Used 75% BW)
Clean: 3/4 body weight (Used 50% BW)

Set up three bars and storm through for time.		 16m 39s
Workout Scaled
Justin Lilly 08/21/2014 Yongsan None Threshold Training
5 Rounds 2:00/4:00
15 Double Unders
10 Ring Push Ups
5 Kip ups/Candle Sticks
T2B

Score is total number of T2B
 113 reps
Performed as RX
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