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Athlete Date Sort Location Workout Name Description Results
Karen Janak 07/12/2012 Crossfit H-town None 50 burpees
400m Slam Ball toss (M 50 lbs/F 40 lbs)
50 Slam Balls		 24m 57s
Workout Scaled
Karen Janak 07/10/2012 Crossfit H-town None Tabata:
Pull ups
Front squats 65/45 (no scaling)
Pushups
Situps
20 seconds on, 10 seconds off for 8 rounds followed by 1 min rest.
*Total Lowest reps at each station is score*		 25 reps
Workout Scaled
Karen Janak 07/09/2012 Crossfit H-town None 3 rounds for time of:
20 kettlebell swings (M 53 lbs/F 36 lbs)
10 burpees
400m run		 17m 57s
Workout Scaled
Karen Janak 07/03/2012 Crossfit H-town None As many rounds as possible in 30 minutes of:
6 Thruster (M 95 lbs/F 65 lbs)
9 Burpees
12 Situps		 7 rounds 6 reps
Workout Scaled
Karen Janak 07/02/2012 Crossfit H-town None 5 Rounds w/ 1minute rest
15 KB Swings 55/35lb
15 Box Jumps
400m Run		 35m 12s
Workout Scaled
Karen Janak 06/30/2012 Crossfit H-town CrossFit Baseline For time:
500m row
40 squats
30 situps
20 pushups
10 pullups		 8m 22s
Workout Scaled
Karen Janak 06/25/2012 Crossfit H-town None 2 rounds of:
20 burpees with lateral hop over barbell
20 Power Snatch (M 95 lbs/F 65 lbs)
2 rounds of:
20 Squat Snatch (M 95 lbs/F 65 lbs)
20 Pullups		 19m 32s
Workout Scaled
Karen Janak 06/13/2012 Crossfit H-town Fran Three rounds, 21-15- and 9 reps, for time of:
95 pound Thruster
Pull-ups		 13m 22s
Workout Scaled
Karen Janak 06/13/2012 Crossfit H-town Fran Three rounds, 21-15- and 9 reps, for time of:
95 pound Thruster
Pull-ups		 13m 22s
Workout Scaled
Karen Janak 06/08/2012 Crossfit H-town None 800m run
42 walking lunges
42 pushups
400m run
30 walking lunges
30 pushups
200m run
18 walking lunges
18 pushups		 21m 01s
Workout Scaled
Karen Janak 06/08/2012 Crossfit H-town None 800m run
42 walking lunges
42 pushups
400m run
30 walking lunges
30 pushups
200m run
18 walking lunges
18 pushups		 21m 01s
Workout Scaled
Karen Janak 05/09/2012 Crossfit H-town None 3 rounds for time of:
800m run
21 pullups
15 burpees
9 Power Snatch 95/65		 35m 00s
Workout Scaled
Karen Janak 05/08/2012 Crossfit H-town None 50-40-30-20-10 Double unders
25-20-15-10-5 Overhead Squats 65/45
5-4-3-2-1 Ring Muscle-ups

first round is 50-25-5, second is 40-20-4, etc		 17m 58s
Workout Scaled
Karen Janak 05/07/2012 Crossfit H-town None 3 rounds for time of:
500m row
20 wall ball situps (M 20 lbs/F 14 lbs)
10 Thrusters (M 115 lbs/F 85 lbs)		 19m 29s
Workout Scaled
Karen Janak 04/19/2012 Crossfit H-town James T 4 rounds for time of:
19 Pullups
11 Hang Cleans (M 135 lbs/F 95 lbs)
10 Handstand Pushups
13 Front Squats (M 135 lbs/F 95 lbs)
 25m 00s
Workout Scaled
Karen Janak 04/18/2012 Crossfit H-town None 3 rounds for time of:
5 Clean and Jerk (M 185 lbs/F 135 lbs)
10 box jumps (M 30"/F 24")
15 wall balls (20/14)		 6m 38s
Workout Scaled
Karen Janak 04/16/2012 Crossfit H-town None 4 rounds for time of:
12 Deadlifts (M 245 lbs/F 165 lbs)
12 pistols
12 pullups
12 burpees

20 minute cutoff		 20m 00s
Workout Scaled
Karen Janak 04/02/2012 Crossfit H-town None 3 rounds for time w/12min Cap
10 Push Press 115/75lb
15 Games Release pushup
20 Pullups		 12m 00s
Workout Scaled
Karen Janak 03/29/2012 Crossfit H-town CrossFit Games Open 11.4 Complete as many rounds and reps as possible in 10 minutes of:
60 Bar-facing burpees
120 pound Overhead squat, 30 reps
10 Muscle-ups		 0 rounds 90 reps
Workout Scaled
Karen Janak 03/29/2012 Crossfit H-town CrossFit Games Open 11.4 Complete as many rounds and reps as possible in 10 minutes of:
60 Bar-facing burpees
120 pound Overhead squat, 30 reps
10 Muscle-ups		 90 rounds 0 reps
Workout Scaled
Karen Janak 03/27/2012 Crossfit H-town 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		 27m 18s
Performed as RX
Karen Janak 03/20/2012 Crossfit H-town None 150 KB Swings For time (M 55 lbs/F 35 lbs)
Perform 5 burpees after the workout for every time you set the kettlebell down. 		10m 32s
Workout Scaled
Karen Janak 03/06/2012 Crossfit H-town None For time
15 push press 135/95
50 dbl unders
15 front squat
50 pushups
15 dead lifts
50 box jumps
15 power cleans
50 pull ups		 21m 27s
Workout Scaled
Karen Janak 03/05/2012 Crossfit H-town Fran Three rounds, 21-15- and 9 reps, for time of:
95 pound Thruster
Pull-ups		 10m 04s
Workout Scaled
Karen Janak 02/22/2012 Crossfit H-town None 3 rounds for time of:
10 chest to bar pullups
10 Front Squats, 165/115
10 Alternating Jumping Lunges (both legs is one)		 10m 45s
Workout Scaled
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