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Athlete Date Sort Location Workout Name Description Results
K V 07/03/2012 CR8 CrossFit Newport Crippler For Time:

30 Back Squats (Body Weight)
1 Mile Run		 15m 07s
Performed as RX
K V 07/02/2012 CR8 CrossFit CrossFit.com 120702 For time:
70 Burpees
60 Sit-ups
50 Kettlebell swings, 1.5 poods
40 Pull-ups
30 Handstand push-ups		 27m 03s
Performed as RX
K V 06/20/2012 CR8 CrossFit None For time:
15-12-9 rep rounds of:
KB Swings
Lateral Hurdle Burpees

Rest 2-minutes

12-9-6 rep rounds of:
KB Swings
Lateral Hurdle Burpees		 8m 48s
Performed as RX
K V 06/18/2012 CR8 CrossFit Spice Night - CFNE 10 rounds for time:
12 Burpees
12 pull ups		 25m 10s
Performed as RX
K V 06/15/2012 CR8 CrossFit Flag Day - USCF run 1 miles
Rest 2 minutes then
20 Squat Clean 135/95
20 Box jump 24/20
20 Walking Lunges with plate on chest 45/25
20 Box jumps
20 Squat Cleans 135/95
Rest 2 minutes
Run 1 miles		 41m 44s
Performed as RX
K V 06/13/2012 CR8 CrossFit Sandbag WOD 3 Rounds for time:

5 Sandbag Plank and Pull Throughs
10 Sandbag Bear Hug Squats
15 Sandbag Shoulder to Shoulder Press
20 Double Unders (60 Single Unders)		 6m 22s
Performed as RX
K V 06/12/2012 CR8 CrossFit Cement Mixer - CFNE Cement Mixer
7 rounds of:
Every 3 minutes complete:
400 meter Run
12 Toes to Bars
 7 rounds 0 reps
Workout Scaled
K V 06/11/2012 CR8 CrossFit Snatches/Chest to Bar 3 rounds for time
15 power snatches (115/75)
50 jumping chest to bar pullups		 10m 36s
Workout Scaled
K V 06/08/2012 CR8 CrossFit TTW 5 Rounds

10 Dips (Use bench, box, chair or etc)
10 Sit ups
10 Push ups
10 Squats
 5m 17s
Performed as RX
K V 06/06/2012 CR8 CrossFit CR8 Five rounds for time of:
7 Deadlifts (225#)
15 Handstand push-ups
 9m 27s
Workout Scaled
K V 06/05/2012 CR8 CrossFit CFR1 200 meter run with medball
30 Pull-ups
50 Thrusters
200 meter run with medball		 14m 23s
Performed as RX
K V 06/04/2012 CR8 CrossFit CrossFit.com 101117 Complete as many rounds as possible in 20 minutes of:
30 second Handstand hold
30 second Squat hold
30 second L-sit hold
30 second Chin over bar hold		 5 rounds 10 reps
Performed as RX
K V 06/02/2012 CR8 CrossFit Remote - RCF1 10 Rounds For Time

10 Hand Release Push-ups
10 Ab-mat Sit-ups (use a towel)
10 Squats		 10m 01s
Performed as RX
K V 06/01/2012 CR8 CrossFit CrossFit.com 020125 Five rounds of:
15 GHD Back extensions / Supermans
15 GHD Sit ups / Regular Sit ups
10 Pull ups
10 Dips

Then ..
1 Mile run		 20m 15s
Performed as RX
K V 05/30/2012 CR8 CrossFit CrossFit.com 111210 Resting 60 seconds between sets:
Bench press 2-2-2-2-2-2-2-2-2-2
 155# lbs
Performed as RX
K V 05/29/2012 CR8 CrossFit CrossFit.com 120529 21-15-9 reps for time of:
95 pound Front squat
Burpee
Pull-up		 9m 44s
Performed as RX
K V 05/28/2012 CR8 CrossFit Wittman Seven rounds for time of:
1.5 pood Kettlebell swing, 15 reps
95 pound Power clean, 15 reps
15 Box jumps, 24" box		 26m 26s
Workout Scaled
K V 05/25/2012 CR8 CrossFit CrossFit.com 110226 21-15-9 reps of:
95 pound Sumo deadlift high-pull
95 pound Overhead squat		 5m 49s
Workout Scaled
K V 05/23/2012 CR8 CrossFit Blake Four rounds for time of:
100 foot Walking lunge with 45lb plate held overhead
30 Box jump, 24 inch box
20 Wallball shots, 20 pound ball
10 Handstand push-ups		 40m 02s
Performed as RX
K V 05/21/2012 CR8 CrossFit CrossFit.com 120518 Three rounds for time of:
50 Double-unders (x3 for single unders)
40 Sit-ups
30 Medicine ball cleans, 20 pound ball
20 Pull-ups
10 Handstand push-ups		 22m 20s
Workout Scaled
K V 05/19/2012 CR8 CrossFit CrossFit.com 120420 Complete as many rounds as possible in 12 minutes of:
15 foot Rope climb, 1 ascent
15 Push-ups		 4 rounds 0 reps
Performed as RX
K V 05/18/2012 CR8 CrossFit CrossFit.com 100129 10 minutes Handstand push-ups
5 minutes Squats
2 minutes Pull-ups
1 minute Push-ups
 309 reps
Workout Scaled
K V 05/16/2012 CR8 CrossFit Clean Complex On the Minute Every Minute For 12 Minutes:

Power Clean Hang Squat Clean Squat Clean		 135# lbs
Performed as RX
K V 05/15/2012 CR8 CrossFit Nancy 5 rounds for time of:
400 meter run
95 pound Overhead squat, 15 reps		 17m 20s
Performed as RX
K V 05/14/2012 CR8 CrossFit Cr8 Remote 3 Rounds for time:

100 Meter Run
50 Mountain Climbers (L R = 2 Reps)
100 Meter Run
50 Sit Ups
100 Meter Run
50 Squats
100 Meter Run
50 single unders		 24m 34s
Performed as RX
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