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Athlete Date Sort Location Workout Name Description Results
K V 05/09/2012 CR8 CrossFit Hot death-CFNE 1000 Meter Run
Then..
3 Rounds of:
10 Clean and Jerks (135, 95)
10 Chest to Bar Pull Ups
10 Burpees
Then..
1000 Meter Run
 22m 34s
Workout Scaled
K V 05/08/2012 CR8 CrossFit Surfer on Acid Surfer on Acid
3 Rounds For Time
400 Meter Run
21 Burpees
 10m 25s
Performed as RX
K V 05/07/2012 CR8 CrossFit CrossFit.com 120501 Shoulder Press 5-5-5-5-5 reps 90# lbs
Performed as RX
K V 05/07/2012 CR8 CrossFit Core WOD 6 min AMRAP
6 Turkish Getups (55, 35)
12 Toes to Bar		 2 rounds 5 reps
Performed as RX
K V 05/05/2012 CR8 CrossFit CR8 50 American swings, 150 single-unders, 50 situps
40 American swings, 120 single-unders, 40 situps
30 American swings, 90 single-unders, 30 situps
20 American swings, 60 single-unders, 20 situps
10 American swings, 30 single-unders, 10 situps		 15m 33s
Performed as RX
K V 04/16/2012 CR8 CrossFit CrossFit.com 120416 For time:
Run 800 meters
10 rounds of the couplet:
Handstand push-up, 10 reps
One legged squat, 10 reps
Run 800 meters
 21m 40s
Workout Scaled
K V 04/07/2012 CR8 CrossFit CrossFit.com 100618 Ten rounds, each for time of:
100 meter Sprint
Rest 90 seconds		 0m 18s
Performed as RX
K V 04/06/2012 CR8 CrossFit CR8 6 Apr 15-12-9 reps for time of:
Deadlift (225#)
20 pound Medicine ball clean
Chest to bar pull-up		 9m 48s
Workout Scaled
K V 04/06/2012 CR8 CrossFit CR8 Strength - Snatches Snatches 115# lbs
Performed as RX
K V 04/04/2012 CR8 CrossFit Power Clean Power clean
5-3-1
5x is 70% of max
3x is 80% of max
1x is 90% of max		 115-135-155 lbs
Performed as RX
K V 04/04/2012 CR8 CrossFit CrossFit.com 040218 Four time:
Run 400 meters
25 Alligator push-ups
Run 400 meters
50 Hollow rocks
Run 400 meters
50 Sit-ups
Run 400 meters
50 Grasshoppers
 16m 34s
Performed as RX
K V 04/03/2012 CR8 CrossFit CR8 Balls For time:
50 Wall ball shots, 20 pound ball
10 Pull ups
40 Wall ball shots, 20 pound ball
8 Pull ups
30 Wall ball shots, 20 pound ball
6 Pull ups
20 Wall ball shots, 20 pound ball
4 Pull ups
10 Wall ball shots, 20 pound ball
2 Pull ups
 11m 57s
Performed as RX
K V 04/02/2012 CR8 CrossFit Back Squat Back Squat 5-5-5-5-5 reps
 215 lbs
Performed as RX
K V 03/31/2012 CR8 CrossFit CR8 31 Mar 12 15-13-11-9-7-5-3-1
Jump over box (24/20)
1-3-5-7-9-11-13-15
Inverted Burpees		 23m 06s
Performed as RX
K V 03/30/2012 CR8 CrossFit Del For Time:
25 Burpees
Run 400 meters with a 20 pound medicine ball
25 Weighted pull-ups with a 20 pound dumbbell
Run 400 meters with a 20 pound medicine ball
25 Handstand push-ups
Run 400 meters with a 20 pound medicine ball
25 Chest-to-bar pull-ups
Run 400 meters with a 20 pound medicine ball
25 Burpees
 22m 27s
Workout Scaled
K V 03/28/2012 CR8 CrossFit Airdyne 1 mile airdyne for time 2m 27s
Performed as RX
K V 03/28/2012 CR8 CrossFit CrossFit.com 120328 Row 2km 7m 58s
Performed as RX
K V 03/27/2012 CR8 CrossFit Gymnastic total Gymnastics Total
Max reps pull-ups (reps)
Max height box jump (inches)
Max time handstand (seconds)
Max L-sit on parallettes (seconds)		 203 reps
Workout Scaled
K V 03/26/2012 CR8 CrossFit AMRAP 26 MAR AMRAP 12 Minutes:

200 Meter Run
10 Front Squats (115#/85#)
12 Hand release push ups

 5 rounds 0 reps
Workout Scaled
K V 03/24/2012 CR8 CrossFit CR8 24 Mar 12 3 rounds for time:
50 Ab Mat Sit Ups
5 Wall Walk Burpees
100 Single Unders
 16m 29s
Performed as RX
K V 03/23/2012 CR8 CrossFit TJ Gym WOD For Time:
5 Muscle Ups
25 Deadlfits (135/95)
4 Muscle Ups
20 Deadlifts
3 Muscle Ups
15 Deadlifts
2 Muscle Ups
10 Deadlifts
1 Muscle Up
5 Deadlfits		 7m 22s
Workout Scaled
K V 03/21/2012 CR8 CrossFit CR8 CrossFit 21 Mar 21-15-9 Rep Rounds for Time:

Handstand push-up
400m Run		 7m 06s
Workout Scaled
K V 03/20/2012 CR8 CrossFit WOD Gone Bad This work-out is similar to Fight Gone Bad. It uses the 3 round version. In this work-out you rotate through each of five stations after a minute. The clock does not reset or stop between stations. On the call of rotate, athletes must move to the next station immediately for a good score.

The stations are:

wall ball shots, 10 feet target (14 lbs) (reps)
toes-to-bar (reps)
thruster (65 lbs) (reps)
kettle-bell swing (35 lbs) (reps)
burpee box jump (20 inches) (reps)
 355 reps
Workout Scaled
K V 03/19/2012 CR8 CrossFit CrossFit.com 120319 Five rounds for time of:
Turkish Get-up, 45 pound barbell, 21 reps
Run 400 meters
 35m 10s
Workout Scaled
K V 03/19/2012 CR8 CrossFit CrossFit.com 120319 Five rounds for time of:
Turkish Get-up, 45 pound barbell, 21 reps
Run 400 meters
 35m 10s
Workout Scaled
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