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Athlete Date Sort Location Workout Name Description Results
Karen Tass 01/22/2013 Crossfit H-town None "JT"
21-15-9
Handstand Pushups
Ring Dips
Pushups		 12m 36s
Workout Scaled
Karen Tass 01/21/2013 Home Box None 3 RFT
800m run
50 crunches on stability ball
30 walking lunges
10 pullups		 27m 00s
Performed as RX
Karen Tass 01/19/2013 Crossfit H-town None 20 min AMRAP
10 KB swings
10 Box jumps
10 Wall balls		 311 reps
Performed as RX
Karen Tass 01/18/2013 Home Box None 800m Run
300 Double Unders		 15m 00s
Performed as RX
Karen Tass 01/14/2013 Crossfit H-town None 4 RFT
20 press (35 lbs)
30 KB
400m run
 20m 53s
Performed as RX
Karen Tass 01/08/2013 Crossfit H-town Helen Three rounds for time:
Run 400 meters
1 1/2 pood Kettlebell X 21 swings (or 55 pound dumbbell swing)
12 Pull-ups		 12m 36s
Performed as RX
Karen Tass 12/14/2012 Crossfit H-town None Wod:
10 minutes
3 Squat Clean & Jerks @80% 1RM (every odd minute)
15 Burpees (every even minute)		 10 rounds 0 reps
Performed as RX
Karen Tass 12/11/2012 Crossfit H-town None Every Minute on the Minute

3 Power Snatch
2 Overhead Squat
1 Snatch		 55 lbs
Performed as RX
Karen Tass 12/07/2012 Crossfit H-town None For time:
50 Burpees
50 Calorie row
50 Slam Balls (M 50/F 30)		 11m 13s
Performed as RX
Karen Tass 12/06/2012 Crossfit H-town None In 11minutes
Run 1mile
-rest 1 minute -then
max reps of T2B
*Each rep equals 1 sec. Subtract from your run time. Time is your score		 7m 54s
Performed as RX
Karen Tass 12/04/2012 Crossfit H-town None 10min AMRAP
200m Run
Max Ring Dips (you come off, start the run)
-rest 2 minutes-
10min AMRAP
50 Squats
200m Run		 265 reps
Workout Scaled
Karen Tass 12/01/2012 Crossfit H-town None 8 rounds for time of:
10 wall balls (M 20/F 14)
10 Box Jumps (M 24/F 20)
10 KB Swings (M 55/F 35)		 14m 44s
Performed as RX
Karen Tass 11/28/2012 Crossfit H-town 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.		 261 reps
Performed as RX
Karen Tass 11/26/2012 Crossfit H-town None 7 rounds for time of:
12 thrusters (M 75/F 45)
9 Toes to bar
200 m run with med ball (20/14)		 25m 42s
Performed as RX
Karen Tass 11/19/2012 Crossfit H-town None 9-6-3 reps of:
Deadlift (M 185/F 125)
Squat Cleans		 4m 13s
Workout Scaled
Karen Tass 11/17/2012 Crossfit H-town None For time:
300 m row
15 thrusters 115/85
15 burpees
300m row
10 thrusters
10 burpees
300m row
5 thrusters
5 burpees		 16m 16s
Performed as RX
Karen Tass 11/09/2012 Crossfit H-town None For time:
10 Thrusters (115/75)
50 Dbl Unders
8 Thrusters
40 Dbl Unders
6 Thrusters
30 Dbl Unders
4 Thrusters
20 Dbl Unders
2 Thrusters
10 Dbl Unders		 7m 48s
Performed as RX
Karen Tass 11/08/2012 Crossfit H-town None 7 min AMRAP
7 KB Swings (70/55)
21 double unders

rest 2 minutes

5 min AMRAP
10 Deadlifts (185/135)
5 handstand pushups

rest 2 minutes

3min AMRAP
400m Run
Remaining time: Back Squats (95/65)		 25 rounds 0 reps
Workout Scaled
Karen Tass 11/06/2012 Crossfit H-town None As many rounds as possible in 15 minutes of:
9 overhead squats (95/65)
12 Burpees
15 Push-ups
 5 rounds 8 reps
Performed as RX
Karen Tass 11/02/2012 Crossfit H-town None 30-20-10 reps of:
Row Calories
Push Press (M 115/F 75)
V-ups
Wall Balls (M 20/F 14)		 19m 29s
Performed as RX
Karen Tass 11/01/2012 Crossfit H-town None 100 Presses (M 45/F 35)
50 OH lunges w/ Barbell (Both legs equals 1 rep)		 12m 09s
Performed as RX
Karen Tass 10/30/2012 Crossfit H-town None 3 Rounds for time of:
10 Hang Clean (M 155/F 105)
20 Wall Balls (M 20/F 14)		 5m 42s
Workout Scaled
Karen Tass 10/26/2012 Crossfit H-town None 25 minutes to complete (advanced/coaches 20min)
Row 1000m
-then-
"Griff"
800m Run
400m Backward Run
800m Run
400m Backward Run
-then-
100 double unders
-then w/ remaining time-
max Squat Cleans (M 165/F 105)

*score = number of squat clean reps completed		 1 reps
Workout Scaled
Karen Tass 10/23/2012 Crossfit H-town None As many rounds as possible in 10 minutes of:
5 (2 for 1) Wall Balls (M 20/ F 10)
5 Lunges (L R =1 lunge)
50m Sprint		 9 rounds 6 reps
Performed as RX
Karen Tass 10/20/2012 Crossfit H-town None Teams of 2
One person works at a time. Teams must hold their wall balls throughout the entire workout. Anytime the wall ball is dropped, there is a 15 burpee per person penalty

200m run
100 Dbl Under
90 Abmat Situps
80 Push-ups
70 Box Jumps
60 T2B
50 Air Squats
40 Pull ups
30 Lunges
20 Burpees
10 Wall Balls		 29m 21s
Workout Scaled
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