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Athlete Date Sort Location Workout Name Description Results
Karen Tass 02/13/2012 Crossfit H-town Kelly Five rounds for time of:
Run 400 meters
30 Box jump, 24 inch box
30 Wall ball shots, 20 pound ball

30 minute cutoff		 29m 25s
Performed as RX
Karen Tass 02/09/2012 Crossfit H-town Grace 135/95 pound Clean and Jerk, 30 reps 2m 00s
Workout Scaled
Karen Tass 02/06/2012 Crossfit H-town None 12 minute AMRAP
Ascending ladder of each 1,2,3,etc
Thrusters 115/75lb
T2B		 10 rounds 5 reps
Workout Scaled
Karen Tass 02/03/2012 Crossfit H-town Battle Buddy For time
100 Burpees
150 Dbl unders
2000m Row		 16m 49s
Performed as RX
Karen Tass 01/31/2012 Crossfit H-town None Complete in any order for time:
1600m run
50 toes to bar
50 chin ups, palms facing in
150 medicine ball situps		 25m 00s
Workout Scaled
Karen Tass 01/30/2012 Crossfit H-town None 5 rounds for time of:
20 KB Swings 55/35lb
40 Squats
200m Run		 17m 18s
Performed as RX
Karen Tass 01/25/2012 Crossfit H-town None For time:
100 Double Unders
80 situps
60 box jumps 24/20
40 burpees
20 Shoulder to Overhead 115/85		 14m 06s
Workout Scaled
Karen Tass 01/23/2012 Crossfit H-town None Complete as many rounds as possible in 20 minutes of:
5 Pull-ups
10 Ring Dips
95m/65f pound Overhead squat, 15 reps		 5 rounds 8 reps
Workout Scaled
Karen Tass 01/20/2012 Crossfit H-town None 5 rounds for time of:
21 Thrusters, 75m/45f
21 double-unders		 12m 21s
Performed as RX
Karen Tass 01/17/2012 Crossfit H-town Christine 3 rounds for time of:
500m row (option to run 400m)
12 Bodyweight Deadlifts
21 Box Jumps		 12m 47s
Workout Scaled
Karen Tass 01/16/2012 Crossfit H-town None 3 Rounds for time of:
30 kettlebell swings (55m/36f)
25 Wall Balls (20m/14f)
20 pullups		 16m 50s
Performed as RX
Karen Tass 01/13/2012 Crossfit H-town None 3 Rounds for time of:
15 halos w/kb 55/35lb
15 swings
15 goblet squats
200 m run w/o kb		 9m 39s
Performed as RX
Karen Tass 01/10/2012 Crossfit H-town None 5 rounds for time of:
200m run
6 ground to overhead 135m/95f		 14m 15s
Workout Scaled
Karen Tass 01/09/2012 Crossfit H-town None 8 rounds of Tabata (20 seconds on, 10 seconds off x 8) for each of the following seven movements with one minute of rest between exercises

K2E
Kb swing 55/35
Row calorie
Medball situps
Squats
Man maker 25/15lb
Box jumps 24/20

Add lowest number of reps for each movement. Score is total reps on all 7 exercises		 0 rounds 48 reps
Performed as RX
Karen Tass 12/29/2011 Crossfit H-town Coach Theo Birthday WOD As many rounds as possible in 30 minutes of:
With a partner,
Partner carry, 50 feet
15 foot rope climb, 2 ascents
Wall Ball, 20#/14#, 29 reps
75 double unders		 7 rounds 1 reps
Workout Scaled
Karen Tass 12/21/2011 Crossfit H-town None 5 rounds for maximum weight of:
8 Power Cleans
6 Front Squats
4 Push Jerks

Rest as needed between rounds.
Post weights for each round		 65 lbs
Performed as RX
Karen Tass 12/20/2011 Crossfit H-town None 21-15-9 reps of:
Row (calories)
Slam Balls
KTE's
Jumping Lunges		 10m 26s
Performed as RX
Karen Tass 12/15/2011 Crossfit H-town None 21-18-15-12-9-6-3 reps of
Hand Release Push Ups
Wall balls 20lb/14lb

10 min. cutoff		 8m 13s
Performed as RX
Karen Tass 12/13/2011 Crossfit H-town Nancy 5 rounds for time of:
400 meter run
95/65 pound Overhead squat, 15 reps		 16m 10s
Performed as RX
Karen Tass 12/12/2011 Crossfit H-town None 20min AMRAP
10-20-30-40.......
Double Unders
Box Jump 24"/20"
1 Squat Snatch 135/95lb (1 attempt only)

*Score is number of Snatches completed

(in 20 min do 10 dbl unders, 10 bj, 1 snatch...then 20 dbl unders, 20 bj, 1 snatch. Keep going in this fashion. Only 1 attempt at the snatch is allowed. If they miss, they go on to next round of dbl unders and bj)		 0 rounds 4 reps
Workout Scaled
Karen Tass 12/07/2011 Crossfit H-town None 2 Rounds for time of:
10 Burpees
20 Clapping Pushups
30 KTE's
40 Hollowrocks to Supermans
50 Slam Ball 20/14

25min Cutoff		 18m 49s
Performed as RX
Karen Tass 12/05/2011 Crossfit H-town None 5 Rounds for time of:
15 Deadlifts 225/135lb
40 Dbl unders/80 singles
Every minute stop and do 5 burpees (can't skip Burpees)

25min Cutoff		 14m 00s
Workout Scaled
Karen Tass 12/01/2011 Crossfit H-town J.T. 21-15-9
Handstand Pushups
Ring Dips
Pushups		 9m 56s
Workout Scaled
Karen Tass 11/30/2011 Crossfit H-town Randy 75 Power Snatch for time 75/45lb 6m 23s
Performed as RX
Karen Tass 11/16/2011 Crossfit H-town None 1000m row
Then
20-15-10
Pullups
Deadlifts 225lbs/135lbs
Hand-release Pushups
Then
800m run		 20m 30s
Performed as RX
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