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Athlete Date Sort Location Workout Name Description Results
Kathy Tucker 11/04/2013 Triangle CrossFit Forward WOD Snatch - 15 minutes to work up to max weight of the the following complexx: 1 Hang Snatch High Pull + 1 Hang Snatch

then (last done 8/20/13):

21, 18, 15, 12, 9, 6 and 3 reps for time of:

Push Press (135, 95)
Lateral Box Jumps (24, 20)
 11m 38s
Workout Scaled
Kathy Tucker 10/31/2013 Triangle CrossFit Elements #2 WOD 5 Rounds for Time:
15 Push presses
15 box jumps		 10m 30s
Workout Scaled
Kathy Tucker 10/29/2013 Triangle CrossFit Proceed WOD Jerk - 15 minutes to find your 1 rep max split or push jerk.

then...

3 Rounds for TOTAL time:

5 Rounds of "Cindy"
-5 Pull Ups
-10 Push Ups
-15 Squats
Rest 2 minutes.
 2 rounds 15 reps
Workout Scaled
Kathy Tucker 10/24/2013 Triangle CrossFit Cindy Complete as many rounds in 20 minutes as you can of:
5 Pull-ups
10 Push-ups
15 Squats		 11 rounds 5 reps
Workout Scaled
Kathy Tucker 10/23/2013 Triangle CrossFit Earn It WOD Bench Press - 4 x 8 @ 80% 3 RM (52 lbs)

Snatch Balance - 4 x 3 AHAP, rest 60s (15 lb)

then (last done 4/10/13)...

3 Rounds for time:

Run 400m
20 Kettlebell Swings (55, 35)
15 Toes to Bar
 15m 11s
Workout Scaled
Kathy Tucker 10/21/2013 Triangle CrossFit 10/21/2013 WOD Front Squat - 7 x 2 @ 90% 3 REP MAX

then (last done on 3/18/13)...

AMRAP in 10 minutes:

3 Hand Stand Push Ups
6 Power Cleans (135, 95)
9 Pull Ups

then...

Turkish Get Ups - 3 x 6 (3 per side), AHAP, rest 60s		 4 rounds 5 reps
Workout Scaled
Kathy Tucker 10/01/2013 Triangle CrossFit 10/1/2013 WOD Press - 4 x 5 @ 85% 1 RM

then...

AMRAP in 15 minutes:

15 Overhead Squats
30 Lateral Jumps over the bar
45 Sit Ups		 2 rounds 56 reps
Workout Scaled
Kathy Tucker 09/10/2013 Triangle CrossFit CrossFit Games Open 13.4 Press - 5 x 4 @ 80% 1 RM

Power Cleans - 4 x 3, rest 60s. Heavier than last time, unless you had major trouble completing the work.


Complete as many reps as possible in 7 minutes following the rep scheme below:
135 pound Clean and jerk, 3 reps
3 Toes-to-bar
135 pound Clean and jerk, 6 reps
6 Toes-to-bar
135 pound Clean and jerk, 9 reps
9 Toes-to-bar
135 pound Clean and jerk, 12 reps
12 Toes-to-bar
135 pound Clean and jerk, 15 reps
15 Toes-to-bar
135 pound Clean and jerk, 18 reps
18 Toes-to-bar...
This is a timed workout. If you complete the round of 18, go on to 21. If you complete 21, go on to 24, etc.		 57 reps
Workout Scaled
Kathy Tucker 09/09/2013 Triangle CrossFit 9/9/13 WOD Back Squat 5x3 @80% (of 1 rep max) - 75lb

HSPU 4x to failure, rest 60 sec between each:
13,10, 12,10

3 rounds:
Thrusters - 30 sec
Rest 30 sec
Pull ups - 30 sec
Rest 30 sec
Double unders - 30 sec
Rest 30 sec		 69 reps
Workout Scaled
Kathy Tucker 08/12/2013 Triangle CrossFit Tabata This WOD Pull ups
push ups
sit ups
squats
row (calories)

8 intervals each exercise
1 min rest between each
score equals total of fewest reps in any one round of exercise		 26 reps
Workout Scaled
Kathy Tucker 08/01/2013 Triangle CrossFit Tight WOD 6 Rounds for reps:

Deadlift (225, 155) - 30 seconds
Rest 30 Seconds
Ring Dips - 30 seconds
Rest 30 seconds

Then....for 8 minutes

Every 30 seconds to completion

Sprint 40 yards
rest the remainder of the 30 seconds
 97 reps
Workout Scaled
Kathy Tucker 07/30/2013 Triangle CrossFit 2013 Top Dawg Champions WOD 3 Rounds for time:

Run 400m
10 Front Squats (135, 95)
20 Push Ups

then, after rest....

3x Max time L-Sit Hold

3x Max Reps Kettlebell Swings (55, 35)
 16m 15s
Workout Scaled
Kathy Tucker 07/29/2013 Triangle CrossFit And the Winners Are..WOD Back Squat - 15 minutes to find your 5 rep max)

then...

3 Rounds for time:

50 Double Unders
20 Pull Ups
20 (10 per leg) Box Step Ups w/ Barbell in rack position (20" for everyone, 95, 65)
20m 43s
Workout Scaled
Kathy Tucker 07/25/2013 Triangle CrossFit WOD 1 from the 2010 CrossFit Games Carolinas Secti With a Sandbag (45, 25):

Run 400m
20 Sandbag Squats
Run 300m (1.5 laps)
30 Sandbag Squats
Run 200m
40 Sandbag Squats
 14m 07s
Performed as RX
Kathy Tucker 07/22/2013 Triangle CrossFit Back in the Saddle WOD Overhead Squat - 15 minutes to find your 3 rep max.

then...

21-15-9 reps for time of:

Kettlebell Snatch (55, 35 - 21 PER ARM, 15 PER ARM, etc.)
Chest to Bar Pull Ups
 15m 08s
Workout Scaled
Kathy Tucker 07/18/2013 Triangle CrossFit Power Application WOD Front Squats:
3 x 5 @ 75% 3 REP MAX (55 lbs)
2 x 5 @ 80% (60 lbs)

then...

For time:

Run 400m
21-15-9 reps of:
Hang Power Cleans (135, 95)
Wall Ball Shots (20, 14)
Run 400m
 15m 12s
Workout Scaled
Kathy Tucker 07/17/2013 Triangle CrossFit HalfWay WOD 3 rounds for time:

Run 800m
5 Handstand Push Ups
10 Kettlebell Swings (55#, 35#)
15 Burpees
20 Walking Lunges
 37m 09s
Workout Scaled
Kathy Tucker 07/16/2013 Triangle CrossFit Continue WOD Deadlifts - 15 minutes to find your 1 rep max

then...

3 Rounds for time:

Row 500m
12 Thrusters (115, 75)
Run 400m
 27m 24s
Workout Scaled
Kathy Tucker 06/17/2013 Triangle CrossFit Diane 21-15-9 reps of:
225 pound Deadlift
Handstand push-ups		 6m 08s
Workout Scaled
Kathy Tucker 06/17/2013 Triangle CrossFit 6/17 Row for distance Row 10 minutes for distance 2,000 m
Performed as RX
Kathy Tucker 06/17/2013 Triangle CrossFit Diane 21-15-9 reps of:
155 pound Deadlift
Handstand push-ups
 6m 08s
Workout Scaled
Kathy Tucker 06/12/2013 Triangle CrossFit Row WOD 500 meter row for time
 2m 03s
Performed as RX
Kathy Tucker 06/12/2013 Triangle CrossFit Class Etiquette WOD 100 Overhead Squats for time (95, 65) 13m 08s
Workout Scaled
Kathy Tucker 06/10/2013 Triangle CrossFit Missing Link WOD Bench Press 1 x 20 - as heavy as possible (think 65% - 75% 1 RM)

then...

For time:

Run 400m

3 Rounds:
15 Thrusters (95, 65)
15 Box Jumps (24, 20)

Run 400m

then, if there's time, core work.		 15m 27s
Workout Scaled
Kathy Tucker 05/29/2013 Triangle CrossFit Top Dawg 2013 WOD #5 3 minutes max reps Toes to Bar
1 min rest
3 minutes max reps Hang Power Snatch (95, 65)
1 min rest
3 minutes max reps Handstand Push-Ups		 102 reps
Workout Scaled
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