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Athlete Date Sort Location Workout Name Description Results
Karen Tass 05/03/2013 Crossfit H-town None 10 Deadlift 135/95
10 Power Clean
10 Front Squat
10 Push Press
10 Overhead Squat
10 Power Snatch
10 Push Press
10 Front Squat
10 Power Clean
10 Deadlift

* Separate each movement with 7 Pullups (note: there should only be 9 sets of Pullups)
* Start and end with deadlifts

* coaches were capped at 14 minutes, cap about 22 minutes		 19m 38s
Workout Scaled
Karen Tass 05/02/2013 Crossfit H-town None Skill: 500m Row For time 1m 46s
Performed as RX
Karen Tass 04/29/2013 Crossfit H-town None Wod:
In 30 minutes Complete:
25 rounds
10 Dbl unders (scale to 25 singles + 5 Jump Tucks)
4 Burpees
1 Squat Clean 155/105lb
(FireBreather 185/125)		 24m 15s
Performed as RX
Karen Tass 04/24/2013 Crossfit H-town None Max reps in 1 min windows of:
Medball sit ups, 20/14#
burpees
pull ups
*Perform max effort reps of each movement for 1 min per movement. After the 3 mins of work, rest 1 min. Complete 5 total sets. Post total reps.		 272 reps
Performed as RX
Karen Tass 04/22/2013 Crossfit H-town None 20 min AMRAP
400 m Run
15 Power Snatches 95/65
*add up total snatches for score		 65 reps
Performed as RX
Karen Tass 04/12/2013 Crossfit H-town None Acie Ray

4-12-77 Born
36 years old
4 years in Marine Corp.
56
18 months at CrossFit H-town

4 min AMRAP
12 Front Squats 155/105
77 Dbl unders
36 Wall Balls (2 for 1s) 20/14
4 Thrusters 155/105
5 Muscle ups W/ 2 Ring Dips per Muscle up (dips dont count for reps)
*sub 10C2B +10 Ring Dips
6 Wall Climbs
18 Snatches 155/105

-Rest 2 min-

8 Min AMRAP

-Rest 2 min-

12 Min AMRAP

*Each AMRAP starts at the beginning of the Chipper
* Add total reps at the end for score.

341 reps
Workout Scaled
Karen Tass 04/09/2013 Crossfit H-town None Partner WOD
for time:
100 calories row
100 wall ball shots, 20/14#
50 knees to elbows
50 ring dips
25 kb swings, 70/53#
25 burpees
*Partition any way you like. One partner works while the other rests.		 17m 21s
Workout Scaled
Karen Tass 03/25/2013 Crossfit H-town None Wod: In 20 minutes Complete:
21-18-15-12-9-6-3 reps of:
lunges
deadlifts, 155/105#
pull ups
*One lunge = one step		 16m 27s
Performed as RX
Karen Tass 03/19/2013 Crossfit H-town None 20mins to find max load of: 3 push press, 1 split jerk
*the 4 reps should be unbroken. Post heaviest loa		 115 lbs
Performed as RX
Karen Tass 03/19/2013 Crossfit H-town None 6 mins amrap of:
8 push jerk, 115/75#
16 squat jumps
*post total rounds + rep		 5 rounds 4 reps
Performed as RX
Karen Tass 03/18/2013 Crossfit H-town None 3 rounds for time of:
row 500m
*rest 120 secs between each row. Post total time, including the rest
 9m 44s
Performed as RX
Karen Tass 02/28/2013 Crossfit H-town None 800 m Run buy in
then
21-15-9
KB Swing 70/53
V-ups
Pullups C2B
Hand Release Pushups
finish w/ 800 m Run
 21m 20s
Workout Scaled
Karen Tass 02/26/2013 Crossfit H-town None 2010 Asia Regional

"AMRAP in 12 minutes of:
Handstand Push-ups 5/3
7 Power Snatch 115/65		 8 rounds 0 reps
Workout Scaled
Karen Tass 02/15/2013 Crossfit H-town None 100m overhead walking lunges, 45/25#s
200 push ups
3000m row
*Only one partner may be working at a time. Partition the movements anyway you like, in any order you like.		 24m 03s
Performed as RX
Karen Tass 02/12/2013 Crossfit H-town None -1000m row buy in
2 rounds of:
20 deadlifts, 225/155#
30 burpees
40 sit ups w/wall touch		 17m 42s
Performed as RX
Karen Tass 02/11/2013 Crossfit H-town None 4 rounds for time of:
5 squat cleans 155/105
10 ring dips
15 double unders		 7m 59s
Workout Scaled
Karen Tass 02/08/2013 Crossfit H-town None 5 RFT
2 (9)count pushups use 1 parralette
12 T2B
14 Pistols (alternating)		 14m 00s
Workout Scaled
Karen Tass 02/07/2013 Crossfit H-town None For Time
1 mile Run
50 Wall Balls 20/14
800m Run
25 Wall Balls
400m Run
12 Wall Balls		 19m 45s
Performed as RX
Karen Tass 02/05/2013 Crossfit H-town None WOD: 10 RFT
5 HSPU
10 Situps
15 Walking Lunges		 15m 48s
Workout Scaled
Karen Tass 01/31/2013 Crossfit H-town None 15-minute AMRAP:
2 muscle ups
3 clean and jerks, 135/95
4 squat cleans
5 burpees
 5 rounds 4 reps
Workout Scaled
Karen Tass 01/29/2013 Crossfit H-town None For Time:
20 Thrusters 155/105
-then-
4 rounds
10 T2B
15 Wall Balls		 8m 21s
Workout Scaled
Karen Tass 01/28/2013 Crossfit H-town None Max Hand stand hold
run 800m
Max hand stand hold
run 800m
max hand stand hold
run 400m
max hand stand hold
run 400m
*score is sum of handstand hold.		 3m 00s
Performed as RX
Karen Tass 01/25/2013 Crossfit H-town None WOD: 10 min AMRAP
5 Squat Cleans 95/65
10 Pushups
15 Dbl unders		 6 rounds 14 reps
Performed as RX
Karen Tass 01/25/2013 Crossfit H-town None STRENGTH:
5x5 Hang Squat cleans
 105 lbs
Performed as RX
Karen Tass 01/24/2013 Crossfit H-town None For time:
10-8-6-4-2 Over Head Squats 135/95
2-4-6-8-10 Muscle Ups
(scale MU to 2 pullups + 2 Ring Dips)		 14m 37s
Workout Scaled
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