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Athlete Date Sort Location Workout Name Description Results
Kirk Covey 01/13/2014 Rogue River CrossFit Power/Strength Snatch Balance 5-5-5-5 95-95-95-95 lbs
Performed as RX
Kirk Covey 01/13/2014 Rogue River CrossFit Alternator AMRAP 18 min:
10x Deadlift (135/95)
[alt. normal/narrow stance/wide stance]
10x Push-Ups
[alt. normal/right hand forward/left hand forward]
10x Box Jumps (24/18)
[alt. normal/lateral/rotational]		 9 rounds 20 reps
Performed as RX
Kirk Covey 01/10/2014 Rogue River CrossFit Power/Strength Press 5-5-5-5 135-145-145-155 lbs
Performed as RX
Kirk Covey 01/10/2014 Rogue River CrossFit Twisted For time:
30x Rotational Box Jumps (24/18)
30x Push Press (135/95)
30x Rotational Box Jumps (24/18)		 6m 50s
Performed as RX
Kirk Covey 01/08/2014 Rogue River CrossFit Clean and Move 4 Rounds of 90 sec work / 60 sec rest:
2x Power Clean (135/95)
2x Front Rack Walking Lunges (same weight)		 71 reps
Performed as RX
Kirk Covey 01/08/2014 Rogue River CrossFit Power/Strength Power Clean 5-5-5-5 185-205-205-215 lbs
Performed as RX
Kirk Covey 01/06/2014 Rogue River CrossFit Power/Strength Front Squat 5-5-5-5 225-245-245-255 lbs
Performed as RX
Kirk Covey 01/06/2014 Rogue River CrossFit None For time:
150x Wall Balls (20/14)
 8m 35s
Performed as RX
Kirk Covey 12/30/2013 Rogue River CrossFit Power/Strength Push Press 3x3 185-205-215 lbs
Performed as RX
Kirk Covey 12/30/2013 Rogue River CrossFit Conditioning (Short) 3 rounds:
3 min AMRAP 6x Push Press (115/75), 7x Lateral Lunge Wall Ball (20/14), 8x Tuck Jump
1 min rest		 137 reps
Performed as RX
Kirk Covey 12/28/2013 Rogue River CrossFit Locomotion 4-cone agility drills x10 min 10m 00s
Performed as RX
Kirk Covey 12/28/2013 Rogue River CrossFit Conditioning (Short) AMRAP 7 min:
2x-4x-6x...Single Arm KB Swing (each arm, self-selected load)
10x Double Unders		 7 rounds 8 reps
Performed as RX
Kirk Covey 12/28/2013 Rogue River CrossFit Power/Strength Squat Clean 3x3 135-155-155 lbs
Performed as RX
Kirk Covey 12/23/2013 Rogue River CrossFit Conditioning (Short) 15-12-9-6-3 reps for time:
Thruster (95/65)
Burpee with lateral hurdle hop (12/6)		 8m 00s
Performed as RX
Kirk Covey 12/23/2013 Rogue River CrossFit Locomotion Agility Ladder Drills x10 min 10m 00s
Performed as RX
Kirk Covey 12/20/2013 Rogue River CrossFit Locomotion Loaded Carries x10 min 10m 00s
Performed as RX
Kirk Covey 12/20/2013 Rogue River CrossFit Conditioning (Long) AMRAP 20 min:
10x Push Press (115/65)
10x KB Swing (53/35)
10x Box Jump (24/18)		 8 rounds 0 reps
Performed as RX
Kirk Covey 12/18/2013 Rogue River CrossFit Power/Strength Back Squat 3x5 255-265-275 lbs
Performed as RX
Kirk Covey 12/18/2013 Rogue River CrossFit Conditioning (Short) For time:
10-1 Front Squat (135/95)
1-10 Posterior Lunging Wall Ball (20/14)		 9m 22s
Workout Scaled
Kirk Covey 12/16/2013 Rogue River CrossFit Conditioning (Long) For time:
100x Double-Unders
100x KB Goblet Squat (self-selected load)
100x Lunges
100x KB Swing (self-selected load)
*reps and order may be partitioned as desired		 18m 55s
Performed as RX
Kirk Covey 12/14/2013 Rogue River CrossFit Conditioning (Short) For time:
30x Clean and Jerk (135/95)		 3m 43s
Performed as RX
Kirk Covey 12/14/2013 Rogue River CrossFit Strength/Power Practice:
Handstand (push-up) 5x max hold or reps
Ring Stability (L-sit) 5x max hold		 10m 00s
Workout Scaled
Kirk Covey 12/14/2013 Rogue River CrossFit Locomotion Get-Up Drills every :30 x10 min 20 rounds 1 reps
Performed as RX
Kirk Covey 12/11/2013 Rogue River CrossFit Conditioning (Long) AMRAP 20 min:
5x Pull-Ups
10x Push-Ups
15x Squats		 12 rounds 0 reps
Performed as RX
Kirk Covey 12/11/2013 Rogue River CrossFit Strength/Power Dead Lift 3x5 245-255-255 lbs
Performed as RX
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