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Athlete Date Sort Location Workout Name Description Results
Justin Lilly 12/05/2013 None None For Time
4x400 meters with one minute walk after each run
Then
50-T2B
50-Squats		 15m 27s
Performed as RX
Justin Lilly 12/04/2013 None None 5 Rds for time

10 Strict Pull Ups
20 DUs
200 Meter Run		 15m 02s
Performed as RX
Justin Lilly 12/03/2013 Collier None 5 Rds for time
10-225lb Deadlift
20-Sit ups
20-DUs		 15m 52s
Performed as RX
Justin Lilly 12/02/2013 Collier None Complete as many rounds as possible in 12 minutes of:
24 inch Box Jump, 12 reps
95 pound Thruster, 6 reps
Bar-facing burpees 12 reps		 6 rounds 24 reps
Performed as RX
Justin Lilly 12/01/2013 None Stairs and Push Ups 3 RDs: Push ups (20,15,10 each RD) Stairs (10 floors per round 5 each time) and then walk down. Clock does not stop.

Rd 1
20 PUs, Run 5 Floors, 20 PUs, R5Fs, 20 PUs
Rd 2
15 PUs, R5Fs, 15 PUs, R5Fs, 15 PUs
Rd 3
10 PUs, R5Fs, 10 PUs, R5Fs, 10 PUs
Total Floors 30, Steps 480
Total PUs 135		 9m 47s
Performed as RX
Justin Lilly 11/27/2013 Collier 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 5 reps
Performed as RX
Justin Lilly 11/26/2013 None None For Time

Descending reps per Rd. 10, 8, 6, 4, 2
195lb Back Squat
25lbs Strict Weighted Pull Ups
 8m 46s
Performed as RX
Justin Lilly 11/25/2013 Collier None Bench Press
4 sets increasing weight each set

METCON
4 Rds for time
500 meter row
20 DB Snatch (35lbs) alternating arms
20 Sit ups with DB		 19m 38s
Performed as RX
Justin Lilly 11/23/2013 None Filthy Fifty 50 Box jump, 24 inch box
50 Jumping pull-ups
50 Kettlebell swings, 1 pood
Walking Lunge, 50 steps
50 Knees to elbows
50 Push press, 45 pounds
50 Back extensions
50 Wall ball shots, 20 pound ball
50 Burpees
50 Double unders		 35m 18s
Performed as RX
Justin Lilly 11/20/2013 Collier None 3 RDs
21, 15, 9

Exercises
185lbs Back Squat
DUs
T2B
Dips		 13m 46s
Performed as RX
Justin Lilly 11/18/2013 Collier 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.		 252 reps
Performed as RX
Justin Lilly 11/16/2013 Collier Kelly Five rounds for time of:
Run 400 meters
30 Box jump, 24 inch box
30 Wall ball shots, 20 pound ball		 22m 51s
Performed as RX
Justin Lilly 11/12/2013 None Row 5K Row 5K 20m 23s
Performed as RX
Justin Lilly 11/08/2013 None Karen For time:
150 Wallball shots, 20 pound ball		 10m 38s
Performed as RX
Justin Lilly 11/04/2013 None Fran Three rounds, 21-15- and 9 reps, for time of:
95 pound Thruster
Pull-ups		 5m 37s
Performed as RX
Justin Lilly 10/31/2013 Collier Grace 135 pound Clean and Jerk, 30 reps 4m 25s
Performed as RX
Justin Lilly 10/22/2013 Collier Eva Five rounds for time of:
Run 800 meters
2 pood Kettlebell swing, 30 reps
30 Pull-ups		 46m 43s
Performed as RX
Justin Lilly 10/20/2013 None Christine 3 rounds for time of:
500m row
12 Bodyweight Deadlifts
21 Box Jumps		 13m 28s
Performed as RX
Justin Lilly 09/22/2013 Collier Barbara CLOCK DOES NOT STOP
Five rounds, each for time of:
20 Pull-ups
30 Push-ups
40 Sit-ups
50 Squats
NOTES
Rest precisely three minutes between each round.
 40m 13s
Performed as RX
Justin Lilly 09/21/2013 Collier Elizabeth 21-15-9 reps of:
Clean 135 pounds
Ring dips

Clean is performed as a clean squat		 16m 22s
Performed as RX
Justin Lilly 09/17/2013 Collier Angie For time:
100 Pull-ups
100 Push-ups
100 Sit-ups
100 Squats

Partition as desired.		 19m 20s
Performed as RX
Justin Lilly 09/12/2013 Collier Grace 135 pound Clean and Jerk, 30 reps 5m 02s
Performed as RX
Justin Lilly 09/09/2013 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 33s
Performed as RX
Justin Lilly 09/04/2013 Collier Cindy Complete as many rounds in 20 minutes as you can of:
5 Pull-ups
10 Push-ups
15 Squats		 18 rounds 25 reps
Performed as RX
Justin Lilly 09/02/2013 Collier Jackie 1000 meter row
45 pound Thruster, 50 reps
30 pull-ups		 8m 51s
Performed as RX
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