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Athlete Date Sort Location Workout Name Description Results
Lars Rudin 01/05/2013 CrossFit Broccoli CrossFit.com 130105 Overhead Squat 3-3-3-3-3 reps 89-99-110-115-120 lbs
Performed as RX
Lars Rudin 01/04/2013 CrossFit Broccoli Fran Three rounds, 21-15- and 9 reps, for time of:
95 pound Thruster
Pull-ups		 5m 16s
Performed as RX
Lars Rudin 01/02/2013 CrossFit Broccoli CrossFit.com 130101 Five rounds for time of:
10 Toes to bar
75 pound Power snatch, 10 reps
10 Wall ball shots, 20 pound ball		 10m 07s
Performed as RX
Lars Rudin 12/30/2012 CrossFit Broccoli CrossFit.com 121224 Three rounds for time of:
50 Squats
7 Bar muscle-ups
135 pound Hang power snatch, 10 reps		 10m 14s
Workout Scaled
Lars Rudin 12/29/2012 CrossFit Broccoli CrossFit.com 121228 Thruster 1-1-1-1-1-1-1 reps 121-126-126-135-135-135-135 lbs
Performed as RX
Lars Rudin 12/27/2012 CrossFit Broccoli J.T. 21-15-9 reps of:
Handstand push-ups
Ring dips
Push-ups		 6m 29s
Performed as RX
Lars Rudin 12/20/2012 CrossFit Broccoli CrossFit.com 121219 Back squat 5-5
Back squat 3-3-3
Back squat 1-1-1-1-1 reps		 50-50 kgs
55-57.5-57.5 kgs
60-60-60-60-60 kgs
Performed as RX
Lars Rudin 12/11/2012 CrossFit Broccoli Push Press Push Press 5-5-3-3-1 110-115-120-126-135 lbs
Performed as RX
Lars Rudin 12/10/2012 CrossFit Broccoli Row 5K Row 5K 21m 08s
Performed as RX
Lars Rudin 12/06/2012 CrossFit Broccoli CrossFit.com 121205 Clean 3-3-3-3-3-3-3 reps 135-135-135-135-135-135-135 lbs
Performed as RX
Lars Rudin 12/03/2012 None CrossFit.com 120818 Five rounds for time of:
135 pound barbell Overhead walking lunges, 25 feet
15 Knees to elbows

Let trailing knee gently kiss the ground on each lunge.		 9m 54s
Workout Scaled
Lars Rudin 12/02/2012 CrossFit Broccoli CrossFit.com 121130 Weighted pull-ups 3-3-3-3-3 reps

Post loads and body weight to comments.		 12-16-22-27-44 lbs
Performed as RX
Lars Rudin 11/29/2012 None Hanging grace For time

30x Hang clean and jerk 135 lbs		 5m 52s
Performed as RX
Lars Rudin 11/28/2012 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
 18m 23s
Performed as RX
Lars Rudin 11/26/2012 CrossFit Broccoli CrossFit.com 121126 Three rounds for time of:
10 Weighted toes-to-bar, 8 pound ball
Row 200 meters with straight legs
10 Rower-facing burpees
Row 200 meters with straight arms		 12m 00s
Performed as RX
Lars Rudin 11/23/2012 CrossFit Broccoli Lynne Five rounds for max reps of:
Body weight bench press
Pull-ups		 141 reps
Performed as RX
Lars Rudin 11/19/2012 CrossFit Broccoli CrossFit.com 121119 Complete as many rounds as possible in 20 minutes of:
Run 400 meters
Then complete 3 rounds of:
5 Pull-ups
10 Push-ups
15 Squats		 3 rounds 30 reps
Workout Scaled
Lars Rudin 11/12/2012 CrossFit Broccoli Thrusters 3-3-3-3-3 Rest as needed between lifts
Thruster 3-3-3-3-3		 55-55-55-57.5-60 kgs
Performed as RX
Lars Rudin 11/11/2012 CrossFit Broccoli CrossFit.com 121110 Snatch Balance 3-3
Snatch Balance 2-2-2
Snatch Balance 1-1-1-1-1 reps		 50-50 kgs
55-55-55 kgs
57.5-57.5-60f-57.5-57.5 kgs
Performed as RX
Lars Rudin 11/08/2012 CrossFit Broccoli CrossFitoZone 20121106 5 Rounds for time of:
3 Hand-Stand Push Ups
5 Pull-Ups
7 Toes to Bar
9 Box Jumps 30/24		 7m 38s
Performed as RX
Lars Rudin 11/06/2012 CrossFit Broccoli CrossFit.com 121106 Five rounds for time of:
155 pound Power clean and jerk, 10 reps
15 foot Rope climb, legless, 1 ascents		 15m 46s
Performed as RX
Lars Rudin 11/05/2012 CrossFit Broccoli CrossFit.com 121105 Front Squat 1RM
Front Squat 10RM
Front Squat 1RM
Front Squat 20RM
Front Squat 1RM
Front Squat 30RM

Post loads to comments.		 60-55-60-50-60-45 kgs
Performed as RX
Lars Rudin 11/01/2012 CrossFit Broccoli CrossFit.com 120730 Three rounds for time of:
135 pound Hang power clean, 15 reps
15 Burpees		 8m 18s
Performed as RX
Lars Rudin 10/29/2012 CrossFit Broccoli CrossFit.com 121029 Power snatch 1-1-1-1-1-1-1 reps 45-50-55-57.5f-57.5-57.5-60f kgs
Performed as RX
Lars Rudin 10/21/2012 CrossFit Broccoli CrossFit.com 121018 For time:
225 pound Hang clean, 30 reps
50 One-legged squats, alternating
Row 2000 meters
 16m 40s
Workout Scaled
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