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Athlete Date Sort Location Workout Name Description Results
Justin Lilly 07/31/2014 None None 10-Sets 1 min rest between
135lb Push Press 3 Reps

Rest 5 min.

5-Rds rest as needed w/20lb Weight Vest
5-Ring Pull Ups
10 Ring Dips		 105 reps
Performed as RX
Justin Lilly 07/30/2014 Seoul Tower 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. 32m 00s
Performed as RX
Justin Lilly 07/29/2014 Collier Zembiec 5 rounds for time of:
11 back squats, 185 lb.
7 strict burpee pull-ups
400-meter run

During each burpee pull-up perform a strict push-up, jump to a bar that is ideally 12 inches above your max standing reach, and perform a strict pull-up.		 27m 30s
Performed as RX
Justin Lilly 07/28/2014 Collier None 4 Rounds

400 Meter Run
135 pound rope sled pull 20 meters (turf)
1 1/2 pood Goblet Squat
25 Sit ups		 21m 10s
Performed as RX
Justin Lilly 07/26/2014 None Lynne Five rounds for max reps of:
Body weight bench press(190)
Pull-ups		 123 reps
Performed as RX
Justin Lilly 07/23/2014 None 14 Floors 20 Min AMRAP
14 Floors up and down. 1 Rd counts as all the way up and down. 17 steps per floor. Steps count as Reps.		 5 rounds 102 reps
Performed as RX
Justin Lilly 07/22/2014 Collier None 20Min AMRAP

7- Ring Dips
7- Alternating Pull-Ups and Chin-Ups
10-25lb DB Sit-Ups		 12 rounds 9 reps
Performed as RX
Justin Lilly 07/20/2014 None None Run moderate pace 40m 00s
Performed as RX
Justin Lilly 07/19/2014 None None 5K Easy pace 30m 00s
Performed as RX
Justin Lilly 05/31/2014 None Murph With 20lb Vest
For time:
1 mile Run
100 Pull-ups
200 Push-ups
300 Squats
1 mile Run

 1h 5m 14s
Performed as RX
Justin Lilly 05/19/2014 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.		 286 reps
Performed as RX
Justin Lilly 04/29/2014 Collier None Bench Press 5 sets, 10,8,6,4,2 Reps

WOD
AMRAP 15 min
10-95lb Snatches
10-24in box burpee step overs with 25lb DBs
10-Glute Ham Developer Sit Ups
10-Back extensions		 3 rounds 10 reps
Performed as RX
Justin Lilly 04/24/2014 None Angie For time:
100 Pull-ups
100 Push-ups
100 Sit-ups
100 Squats		 21m 11s
Performed as RX
Justin Lilly 04/12/2014 None Dork Kennedy 33 BACK SQUATS (225,115)
15 burpees
33 DEADLIFTS (225,115)
15 burpees
33 KB SWINGS (70,53)
15 burpees		 26m 46s
Performed as RX
Justin Lilly 04/09/2014 None Jack Complete as many rounds as possible in 20 minutes of:
115 pound Push press, 10 reps
10 KB Swings, 1.5 pood
10 Box jumps, 24 inch box		 7 rounds 10 reps
Performed as RX
Justin Lilly 04/08/2014 None None WOD B.
3 RFT
7 x Air Squats
7 x Dead lift 225/155
7 x Box Jumps
7 x Cl135/95
7 x Ring Dips
7 x Snatch 95/65
7 x T2B
REST 60 Seconds between Rds. Clock continues
 14m 39s
Performed as RX
Justin Lilly 04/07/2014 None None WOD B. 2rds

400 Meter Run
50 Meter Burpee Broad Jump
200 Meter Run
25 Meter Burpee Broad Jump
100 Meter Run
12 Meter Burpee Broad Jump

Rest 2 Minutes and repeat. Clock doesn't stop.		 19m 55s
Performed as RX
Justin Lilly 04/05/2014 None CrossFit Games Open 13.2 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		 5 rounds 10 reps
Performed as RX
Justin Lilly 03/22/2014 USAMMCE CrossFit Open 14.5 21-18-15-12-9-6-3 reps of:
Thrusters, 95 / 65 lb.
Burpees		 25m 15s
Performed as RX
Justin Lilly 03/15/2014 None CrossFit Open 14.3 Workout 14.3
8 minute AMRAP:
10 deadlifts, 135 / 95 lb.
15 box jumps, 24 / 20 inch
15 deadlifts, 185 / 135 lb.
15 box jumps, 24 / 20 inch
20 deadlifts, 225 / 155 lb.
15 box jumps, 24 / 20 inch
25 deadlifts, 275 / 185 lb.
15 box jumps, 24 / 20 inch
30 deadlifts, 315 / 205 lb.
15 box jumps, 24 / 20 inch
35 deadlifts, 365 / 225 lb.
15 box jumps, 24 / 20 inch		 103 reps
Performed as RX
Justin Lilly 03/08/2014 None CrossFit Open 14.2 For as long as possible:

From 0:00-3:00
2 rounds of:
10 overhead squats, 95 / 65 lb.
10 chest-to-bar pull-ups

From 3:00-6:00
2 rounds of:
12 overhead squats, 95 / 65 lb.
12 chest-to-bar pull-ups

From 6:00-9:00
2 rounds of:
14 overhead squats, 95 / 65 lb.
14 chest-to-bar pull-ups

Etc., following same pattern		 57 reps
Performed as RX
Justin Lilly 03/05/2014 None CrossFit Games Open 12.3 Complete as many rounds and reps as possible in 18 minutes of:
15 Box jumps (M 24" box / F 20" box)
12 Push press (M 115 lb / F 75 lb)
9 Toes-to-bar		 5 rounds 7 reps
Performed as RX
Justin Lilly 03/04/2014 None CrossFit Games Open 11.6 Complete as many reps as possible in 7 minutes of the following rep scheme:
100 pound Thruster, 3 reps
3 Chest to bar Pull-ups
100 pound Thruster, 6 reps
6 Chest to bar Pull-ups
100 pound Thruster, 9 reps
9 Chest to bar Pull-ups
100 pound Thruster, 12 reps
12 Chest to bar Pull-ups
100 pound Thruster, 15 reps
15 Chest to bar Pull-ups
100 pound Thruster, 18 reps
18 Chest to bar Pull-ups
100 pound Thruster, 21 reps
21 Chest to bar Pull-ups...

This is a timed workout. If you complete the round of 21, go on to 24. If you complete 24, go on to 27, etc.		 4 rounds 0 reps
Performed as RX
Justin Lilly 03/04/2014 None None Rower 16 Min for total meters
30 sec row
30 sec rest		 2,410 m
Performed as RX
Justin Lilly 03/03/2014 Collier CrossFit Open 14.1 Complete as many rounds and reps as possible in 10 minutes of:
30 double-unders
75-lb. power snatches, 15 reps		 171 reps
Performed as RX
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