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Athlete Date Sort Location Workout Name Description Results
Kelly Knapp 02/14/2016 CrossFit Pequannock WOD 2-15-16 2-15-16
Find 10 Rep Max Back Squat, then:
2x10 Back Squat @ -10% of your 10 rep max (Not your 1RM)

Find 10 Rep Max Push Press, then
2x10 Push Press @ -10% of your 10 rep max (Not your 1RM)

WOD:
13.4 (7 Min AMRAP)
3,6,9,12
CJ 135/95
TTB
 40 reps
Workout Scaled
Kelly Knapp 02/09/2016 CrossFit Pequannock WOD 2-10-16 2-10-16
EMOM 10 min
5 front squat

20 min AMRAP
10 cal on row
15 alt pistols
10 ttb
 7 rounds 7 reps
Workout Scaled
Kelly Knapp 02/08/2016 CrossFit Pequannock WOD 2-09-16 2-9-16
work up to a heavy single using the rep schemes for both
snatch push press + ohs 1+3,1+2,1+1
snatch balance 2,2,1,1,1

1-2-3-4-5-6-7-8-9-10
s2oh
box jumps
 9m 09s
Workout Scaled
Kelly Knapp 02/07/2016 CrossFit Pequannock WOD 2-08-16 2-8-16
Squat 3,2,1,1,1,1,1 (weight on the singles should be ramping)
Clean and jerk 3,2,1,1,1,1 (rest 2 min between singles)

Amrap 8 min
1 thruster
1 burpee
2 thruster
2 burpee
3 thruster
3 burpee and so on.
 6 rounds 6 reps
Performed as RX
Kelly Knapp 02/05/2016 CrossFit Pequannock WOD 2-6-16 2-06-16
Partner WOD

Group 1
One Person Rows while the other person does:
10 pushups, 15 sit-ups, 20 air squats.
Start at the same time!
When the worker finishes the assigned number of reps, switch places with the rower.
Repeat for a total of 20 minutes.
Record Cals

SWITCH & REST 3-5 MINUTES

Group 2
2-4-6-8-10-12-14-16
Burpee Box Jump
One person work, other rests
20 Minutes
Coach may change/modify workout
 40m 00s
Workout Scaled
Kelly Knapp 02/02/2016 CrossFit Pequannock WOD 2-3-16 2-03-16
Barski squat clean (3 thigh high clean) 1 rep =3 thigh high squat cleans
1 @ 70%, 1 @ 75%, 1 @ 80%

7 rounds:
3 squat snatch
5 shoulder to oh
7 dips / pushups
 8m 30s
Workout Scaled
Kelly Knapp 02/01/2016 CrossFit Pequannock WOD 2-2-16 2-02-16
Front squat 2x3 @90%
Back squat 3x3 @ 80%

3 rounds
20 burpee pullups
20 db front squats 35/55
20 box jumps
 22m 07s
Workout Scaled