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Athlete Date Sort Location Workout Name Description Results
Kathy Tucker 05/28/2013 Triangle CrossFit Back to Work WOD Bench Press - 15 minutes to find your 1 rep max.

then, last done 2/19/13...

For time:

30 Kettlebell Snatch (55, 35)
20 (per leg) DB Walking Lunges (55, 35)
100 Double Unders
20 (per leg) DB Walking Lunges
30 Kettlebell Snatch
 15m 58s
Workout Scaled
Kathy Tucker 05/20/2013 Triangle CrossFit Final Push WOD Back Squat

5 @ 75% 1 RM
3 @ 85%
1+ @ 95%

then...

3 Rounds for time:

10 Deadlifts (155, 105)
5 Hang Power Cleans (155, 105)
10 Hand Stand Push Ups
 5m 35s
Workout Scaled
Kathy Tucker 05/15/2013 Triangle CrossFit Raise The Bar WOD 8 Rounds for time:

3 Squat Cleans (155, 105) - 35
3 Jerks (155, 105)
10 Box Jumps (24, 20)
1 Bear Crawl - 50 ft. (25 ft down and back)
Run 200m		 37m 10s
Workout Scaled
Kathy Tucker 05/14/2013 Triangle CrossFit Up To You WOD Back Squat

3 @ 70% 1RM
3 @ 80%
3 + @ 90%

then...

15 minute AMRAP

10 Burpees
15 Sit-Ups
20 Walking Lunges
 4 rounds 26 reps
Performed as RX
Kathy Tucker 05/09/2013 Triangle CrossFit Be The Bar WOD Bench Press

5 @ 65% NEW 1 RM
5 @ 75%
5+ @ 85%

then...
For time:

125 Double Unders
100 Push Ups
75 Kettlebell Sumo Deadlift High Pulls (55, 35)

For the High Pulls, the hands must touch the chin every rep. Post heaviest load and number of reps, along with time for met-con to comments.		 15m 50s
Workout Scaled
Kathy Tucker 05/08/2013 Triangle CrossFit Nicole Complete as many rounds in 20 minutes as you can of:
Run 400 meters
Max rep Pull-ups		 5 rounds 42 reps
Workout Scaled
Kathy Tucker 05/04/2013 Triangle CrossFit 05/04/2013 Team WOD #1 10 Min AMRAP
15 hang power clean (75)
Max air squats
Sand bag hold
Run 400m
#2 10 Min AMRAP
15 push press (75)
Max toes to bar
Sand bag hold
Run 400m
#3 6 min row		 1286 reps
Workout Scaled
Kathy Tucker 05/02/2013 Triangle Crossfit Jerk WOD Jerk - 15 minutes to find your 1 rep max

then....

1 minute on, 1 minute off for 10 minutes:

Complete 30 Kettlebell Swings (55, 35) every other minute. There is a 15 Burpee penalty for every minute that you fail to reach the goal, to be completed at the immediate end of the workout. 		10m 00s
Workout Scaled
Kathy Tucker 04/30/2013 Triangle CrossFit Keep It Up WOD 4 Rounds for time:

5 Push Presses (155, 105)
15 Toes to Bar
25 Squats
 50 reps
Workout Scaled
Kathy Tucker 04/25/2013 Triangle Crossfit Push Away WOD Bench Press

5 @ 75% 1RM
3 @ 85%
1+ @ 95% (5x)

then, for time...

25 Double Unders
50 Wall Ball Shots (20, 14)
50 Double Unders
35 Wall Ball Shots
75 Double Unders
20 Wall Ball Shots		 15m 02s
Workout Scaled
Kathy Tucker 04/23/2013 Triangle Crossfit The Grind WOD For time:
Run 800m
5 Rounds of "Cindy" -
5 pull ups
10 push ups
15 squats
Run 400m
3 Rounds -
10 deadlifts (155)
10 box jumps (20)
10 hand stand push ups
Run 800m		 34m 31s
Workout Scaled
Kathy Tucker 04/22/2013 Triangle Crossfit Stir it Up WOD Press
5 Reps @ 75% of 1RM
3 Reps @ 85% of 1RM
1 Rep @ 95% of 1RM

AMRAP in 15 minutes
7 DB thrusters
14 KB swings
21 situps		 5 rounds 23 reps
Workout Scaled
Kathy Tucker 04/18/2013 Triangle Crossfit Up and Coming WOD Deadlift - find 1RM
145 1RM

Tabata
Row for calories
Pushups
Rest 2 mins
Run AMMetersAP in 5 minutes		 105 reps
Workout Scaled
Kathy Tucker 04/16/2013 Triangle Crossfit Move It WOD Press (55 lbs)
3@70% of 1RM
3@80% of 1RM
3@90% of 1RM

3 rounds for time:
10 DB hang squat cleans
20 pull ups
10 burpees		 11m 12s
Workout Scaled
Kathy Tucker 04/15/2013 Triangle Crossfit In The Books WOD Back Squat (90lb)
3@70% 1RM
3@80% 1RM
3@90% 1RM

3 rounds for time:
5 squat clean thrusters
50 double unders
15 box jumps
 14m 44s
Workout Scaled
Kathy Tucker 04/11/2013 Triangle Crossfit Slow Day WOD Bench Press
5@65% 1RM
5@75% 1RM
5@85% 1RM or find 1RM = 70lbs

Run 800m
100 squats
50 pullups
25 burpees		 19m 43s
Workout Scaled
Kathy Tucker 04/09/2013 Triangle Crossfit Up High WOD Press -
5@65%1RM
5%75%1RM
5@85%1RM or find your 1RM. 1RM = 55 lbs

AMRAP in 15 Minutes:
EMOM
40 single skips
Finish each minute with power snatch
document power snatch #'s
 32 reps
Workout Scaled
Kathy Tucker 04/08/2013 Triangle Crossfit Heaviness WOD Back squat
5@65% 1RM (50)
5@75% 1RM (55)
5@85% 1RM (65) - Completed 13

3 rounds for time:

Run 400m
10 front squats
20 push-ups		 16m 10s
Workout Scaled
Kathy Tucker 04/04/2013 Triangle Crossfit One Day Left WOD 4 Rounds of:
Row 500m
10 wall ball shots (14)
15 kettle bell swings (35)
20 sit-ups		 22m 57s
Workout Scaled
Kathy Tucker 04/02/2013 Triangle Crossfit WOD On WOD 5 Rounds for time:

5 thrusters (95)
10 burpees
15 kettle bell swings (35)		 15m 26s
Workout Scaled
Kathy Tucker 04/01/2013 Triangle Crossfit Mental Break WOD Front Squat - 15 minutes to find 3RM

Front squat 3RM: 70

then...

4 Rounds for time:

200m Run
15 hand release push ups
10 pistols		 12m 55s
Workout Scaled
Kathy Tucker 03/28/2013 Triangle Crossfit More Work Row WOD 2000m row for time
 10m 27s
Performed as RX
Kathy Tucker 03/28/2013 Triangle Crossfit More Work WOD 3 Rounds for time:
8 HSPU
16 jumping squats
32 kettle bell swings (35)		 10m 45s
Workout Scaled
Kathy Tucker 03/27/2013 Triangle Crossfit The Right Track WOD Back squat - 15 minutes to find 3RM then...

Backsquat 3RM: 65 lbs

Tabata Mash-up:
sumo deadlift high pull (65)
push ups
knees to elbows
 178 reps
Workout Scaled
Kathy Tucker 03/26/2013 Triangle Crossfit Hops WOD EMOM -
Complete 5 burpees. For the remainder of the minute, perform box jumps, stopping at the top of the next minutes to complete your 5 burpees. Continue until you have completed 100 box jumps.

Then...
3 Rounds (not for time) of:
4 Turkish get ups (35)
10 toes to bar		 13m 53s
Workout Scaled
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