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Athlete Date Sort Location Workout Name Description Results
Kara Kraft 06/10/2013 Vardy 6/10/13 WOD 1RM Snatch ..max 80
1RM Clean and Jerk ..max 100

then

Tabata
Med ball situps (slam against the wall on every up)
8 rounds 20 sec work /10 sec rest

Score is lowest # per set.		 9 reps
Performed as RX
Kara Kraft 06/04/2013 Vardy 6/4/13 Tabata Snatch 75/45

8 rounds...20 seconds snatch, 10 sec rest.

Score is lowest reps achieved in any round. 		7 reps
Performed as RX
Kara Kraft 06/03/2013 Vardy Fran Three rounds, 21-15- and 9 reps, for time of:

65/95 pound Thruster
Pull-ups		 7m 42s
Workout Scaled
Kara Kraft 05/28/2013 Vardy 7min AMRAP 7min AMRAP

Med ball throw (20/16) max distance
10 med ball slams every time ball lands

*Cones are 50 ft apart. Each time you reach a cone = 1 round		 7 rounds 4 reps
Workout Scaled
Kara Kraft 04/29/2013 Vardy Grace 135 pound Clean and Jerk, 30 reps

(10 min cap)
 4m 31s
Workout Scaled
Kara Kraft 04/24/2013 Vardy Cream Puff Team WOD:
* 60 burpees /250 row (alternate when 250 is reached. Continue unitl 60 burpees done)
*100 wall ball passes 20/14
*50 under/over med ball 20/14
*400M 135 lb partner barbell carry
*weight stack carry 200 M 5x45, 4x25, 4x10 ---do 50 box jumps on stack at 100M mark
*70 thruster/ring row (10/partner, then switch)
*500 jump rope /800 m run (250 jump rope, then switch)


 60m 45s
Performed as RX
Kara Kraft 04/22/2013 Vardy Elizabeth 21-15-9

Squat Clean
Ring Dip

Rx 135/95		 13m 15s
Workout Scaled
Kara Kraft 04/15/2013 Vardy Angie 100 pullups
100 pushups
100 situps
100 squats
...in order		 22m 43s
Workout Scaled
Kara Kraft 04/08/2013 Vardy Clean and Pushup 200 pushups for time
3 power clean at the top of each minute
Rx 135/95		 15m 54s
Workout Scaled