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K V 03/17/2012 CR8 CrossFit 10 to 1 10-9-8-7-6-5-4-3-2-1
DB Squat Clean
Box Jumps

 10m 36s
Performed as RX
K V 03/16/2012 CR8 CrossFit CF Deck of Cards For Time:
Each suit of cards has been designated a movement:
1. Clubs - Squats
2. Spades Push Ups
3. Hearts Pull Ups
4. Diamonds Sit ups
5. Joker 400 meter run
6. Joker - 50 Burpees
 31m 14s
Performed as RX
K V 03/13/2012 CR8 CrossFit The Other Total 1 Rep Max Clean
1 Rep Max Bench
1 Rep Max Overhead Squat		 445 lbs
Performed as RX
K V 03/12/2012 CR8 CrossFit CR8 12 Mar 12 5 Min Running Clock
As many reps as possible of:
1 min - Turkish Getups
1-min - American Swings
1-min - Bell Facing Burpees
1-min - Push Press
1-min - Sumo Deadlift High Pull

* Score is total reps completed
 116 reps
Performed as RX
K V 03/10/2012 CR8 CrossFit Barbara Five rounds, each for time of:
20 Pull-ups
30 Push-ups
40 Sit-ups
50 Squats

Rest precisely three minutes between each round.		 42m 10s
Performed as RX
K V 03/09/2012 CR8 CrossFit CrossFit Games Open 12.3 Complete as many rounds and reps as possible in 18 minutes of:
15 Box jumps, 24" box/20" box
12 115 pound/ 75 pound Push press
9 Toes-to-bar		 218 reps
Workout Scaled
K V 03/07/2012 CR8 CrossFit CR8 CrossFit - 7 Feb Three rounds for time of:
Run 400 meters
20 Wallball shots, 20 pound ball
10 Pull-ups		 10m 11s
Performed as RX
K V 03/05/2012 CR8 CrossFit 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.		 311 reps
Workout Scaled
K V 03/02/2012 CR8 CrossFit CR8 CrossFit 75 Abmat Sit-ups
Tabata Bottom to Bottom Squats
800 meter

*Score is total # of squats performed during the bottom to bottom squats. Also log time it takes you to complete 800 meters in the comments.		 98 reps
Performed as RX
K V 02/29/2012 CR8 CrossFit Tyler Five rounds for time of:
7 Muscle-ups
95 pound Sumo-deadlift high-pull, 21 reps		 21m 46s
Workout Scaled
K V 02/28/2012 CR8 CrossFit CR8 WOD - 28 Feb 12 21-15-9 Rep rounds for time:
Situps
Squats
Pushups
Grasshoppers (right left = 1)		 4m 14s
Performed as RX
K V 02/27/2012 CR8 CrossFit CrossFit.com 120216 21-15-9 reps for time of:
115 pound Power clean
115 pound Thruster		 15m 46s
Performed as RX
K V 02/26/2012 CR8 CrossFit CrossFit.com 120217 Seven rounds for time of:
15 foot Rope climb, 1 ascent
10 Wallball shots, 20 pound ball
15 Kettlebell swings, 1.5 poods
20 Double-unders		 17m 46s
Performed as RX
K V 02/24/2012 CR8 CrossFit CrossFit Games Open 12.1 Complete as many reps as possible in 7 minutes of:
Burpees		 80 reps
Performed as RX
K V 02/22/2012 CR8 CrossFit Crossfit.com 080523 Five rounds for time of:
25 Kettlebell swings
25 GHD Sit-ups / Abmat Sit-ups
25 Back Extensions / Supermans
25 Knees to Elbows
 24m 00s
Workout Scaled
K V 02/21/2012 CR8 CrossFit Afterburner " Afterburner "
5 Rounds For Time:
12 Thrusters (65, 45)
200 Meter Run
 9m 09s
Performed as RX
K V 02/20/2012 CR8 CrossFit CR8 - 20 Feb 12 4 Rounds for time:

400 Meter Run
30 Sit-ups
20 Pull ups
10 Box Jumps		 21m 09s
Performed as RX
K V 02/17/2012 CR8 CrossFit CrossFit Total Back squat 1RM
Shoulder Press 1RM
Deadlift 1RM		 695 lbs
Performed as RX
K V 02/15/2012 CR8 CrossFit crossfit.com 120215 Eight rounds for time of:
10 Burpees
15 Jumping alternating lunges
20 Double-unders
25 yard Shuttle sprint (5 x 5 yards)
Rest 90 seconds		 23m 00s
Workout Scaled
K V 02/14/2012 CR8 CrossFit Game Day WOD 3 3 Rounds for Max Reps of:
1 minute Overhead Squats (95,65)
1 minute Burpees
1 minute Toes To Bar
Score is total reps accumulated in three rounds		 122 reps
Workout Scaled
K V 02/13/2012 CR8 CrossFit Grace 135 pound Clean and Jerk, 30 reps 7m 16s
Performed as RX
K V 02/11/2012 CR8 CrossFit Annie 50-40-30-20 and 10 rep rounds of:
Double-unders
Sit-ups		 9m 46s
Workout Scaled
K V 02/10/2012 CR8 CrossFit Wall Climb METCON 5 Rounds For Time of:
3 Wall Climbs
10 Toes To Bar
20 Box Jumps, 24inch Box		 17m 30s
Performed as RX
K V 02/08/2012 CR8 CrossFit CrossFit.com 120207 Five rounds for time of:
Run 400 meters
185 pound Deadlift, 21 reps		 24m 46s
Performed as RX
K V 02/07/2012 CR8 CrossFit Fran Three rounds, 21-15- and 9 reps, for time of:
95 pound Thruster
Pull-ups		 10m 44s
Performed as RX
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