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Athlete Date Sort Location Workout Name Description Results
Lars Rudin 02/25/2013 CrossFit Broccoli Grace 135 pound Clean and Jerk, 30 reps 4m 09s
Performed as RX
Lars Rudin 02/24/2013 CrossFit Broccoli Row 4 x 8 min Row 4 x 8 min
2 min rest between Intervals

Cover max distance		 7,723 m
Performed as RX
Lars Rudin 02/21/2013 CrossFit Broccoli CrossFit.com 130221 12-9-6-3 reps for time of:
95 pound Power snatch
Burpee		 4m 31s
Performed as RX
Lars Rudin 02/19/2013 CrossFit Broccoli CrossFit.com 121010 Push press 3-3-3-3-3-3-3 reps 55-57.5-60-62..5-65-65-65 kgs
Performed as RX
Lars Rudin 02/19/2013 CrossFit Broccoli CrossFit.com 060519 Overhead squat 5-5-5-5-5 reps 50-50-52.5-55-55 kgs
Performed as RX
Lars Rudin 02/17/2013 CrossFit Broccoli CrossFit.com 130217 Complete as many rounds as possible in 15 minutes of:
10 Kettlebell swings, 2 pood
10 Box jumps, 24 inch box
10 Ring dips		 10 rounds 16 reps
Workout Scaled
Lars Rudin 02/15/2013 CrossFit Broccoli CrossFit.com 130215 Seven rounds for time of:
155 pound Push jerk, 7 reps
7 Chest to bar pull-ups
7 Burpees		 12m 42s
Workout Scaled
Lars Rudin 02/14/2013 CrossFit Broccoli CrossFit.com 130214 Power clean 1-1-1-1-1-1-1 reps 132-137-143-143-143-143-143 lbs
Performed as RX
Lars Rudin 02/11/2013 CrossFit Broccoli Jackie 1000 meter row
45 pound Thruster, 50 reps
30 pull-ups		 6m 44s
Performed as RX
Lars Rudin 02/10/2013 CrossFit Broccoli CrossFit.com 130210 Hang squat clean 2-2-2-2-2-2-2 reps 121-126-135-135-135-135-135 lbs
Performed as RX
Lars Rudin 02/09/2013 CrossFit Broccoli CrossFit.com 130209 Two rounds for time of:
100 Double-unders
95 pound barbell, Shoulder to overhead, 50 reps
25 Toes to bar		 12m 48s
Performed as RX
Lars Rudin 02/03/2013 CrossFit Broccoli The Chief Max rounds in 3 minutes of:
135 pound Power cleans, 3 reps
6 Push-ups
9 Squats
Rest 1 minute. Repeat for a total of 5 cycles.		 27 rounds 14 reps
Performed as RX
Lars Rudin 02/01/2013 CrossFit Broccoli CrossFit.com 130201 Three rounds for time of:
30 Pull-ups
155 pound Deadlift, 30 reps
30 Box jump, 24 inch box		 15m 24s
Workout Scaled
Lars Rudin 01/30/2013 CrossFit Broccoli Amanda Three rounds, 9-7- and 5 reps, for time of:
Muscle-up
135 pound Squat snatch		 5m 44s
Workout Scaled
Lars Rudin 01/29/2013 CrossFit Broccoli CrossFit.com 130128 For time:
50 Double unders
50 Burpees
50 Wall ball shots, 20 pound ball
50 Back extensions
50 Push press, 45 pounds
50 Knees to elbows
Walking Lunge, 50 steps
50 Kettlebell swings, 1 pood
50 Jumping pull-ups
50 Box jump, 24 inch box		 23m 19s
Performed as RX
Lars Rudin 01/29/2013 CrossFit Broccoli Gwen Clean and Jerk 15-, 12- and 9-reps of:

Touch and go at floor only. Even a re-grip off the floor is a foul. No dumping. Use same load for each set. Rest as needed between sets.		 115 lbs
Performed as RX
Lars Rudin 01/25/2013 CrossFit Broccoli CrossFit.com 130125 For time:
75 Handstand push-ups

At the beginning of each minute perform 20 Double-unders.		 6m 43s
Performed as RX
Lars Rudin 01/22/2013 CrossFit Broccoli Sean Ten rounds for time of:
11 Chest to bar pull-ups
75 pound Front squat, 22 reps		 25m 10s
Performed as RX
Lars Rudin 01/20/2013 CrossFit Broccoli CrossFit.com 130120 Three rounds for time of:
35 pound Dumbbell squat snatch, 15 reps, right arm
15 GHD sit-ups
35 pound Dumbbell squat snatch, 15 reps, left arm
15 Toes to bar		 9m 35s
Performed as RX
Lars Rudin 01/18/2013 CrossFit Broccoli Fight Gone Bad Three rounds of:
Wall-ball, 20 pound ball, 10 ft target (Reps)
Sumo deadlift high-pull, 75 pounds (Reps)
Box Jump, 20" box (Reps)
Push-press, 75 pounds (Reps)
Row (Calories)

In this workout you move from each of five stations after a minute.The clock does not reset or stop between exercises. This is a five-minute round from which a one-minute break is allowed before repeating. On call of "rotate", the athletes must move to next station immediately for best score. One point is given for each rep, except on the rower where each calorie is one point.		 377 reps
Performed as RX
Lars Rudin 01/16/2013 CrossFit Broccoli CrossFit.com 120702 For time:
70 Burpees
60 Sit-ups
50 Kettlebell swings, 1.5 poods
40 Pull-ups
30 Handstand push-ups
 14m 02s
Performed as RX
Lars Rudin 01/13/2013 CrossFit Broccoli Lynne Five rounds for max reps of:
Body weight bench press
Pull-ups		 138 reps
Performed as RX
Lars Rudin 01/12/2013 CrossFit Broccoli Karen For time:
150 Wallball shots, 20 pound ball		 4m 40s
Performed as RX
Lars Rudin 01/09/2013 CrossFit Broccoli Filthy Fifty 50 Box jump, 24 inch box
50 Jumping pull-ups
50 Kettlebell swings, 1 pood
Walking Lunge, 50 steps
50 Knees to elbows
50 Push press, 45 pounds
50 Back extensions
50 Wall ball shots, 20 pound ball
50 Burpees
50 Double unders		 20m 20s
Performed as RX
Lars Rudin 01/06/2013 CrossFit Broccoli Mary Complete as many rounds in 20 minutes as you can of:
5 Handstand Push-ups
10 One legged squats, alternating
15 Pull-ups		 11 rounds 20 reps
Performed as RX
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