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Athlete Date Sort Location Workout Name Description Results
Lars Rudin 09/10/2013 CrossFit Broccoli CrossFit.com 130830 10 rounds with a 2 minute rest in between, of any (or any combination) of:
Swim 100 meters
OR
Run 400 meters
OR
Row 500 meters
OR
Bike 1000 meters

Post your choice of exercises and times of each round to comments.		 23m 18s
Performed as RX
Lars Rudin 09/10/2013 CrossFit Broccoli CrossFit.com 130901 Shoulder press 1-1-1-1-1 reps
Push press 3-3-3-3-3 reps
Push Jerk 5-5-5-5-5 reps		 50-55-55-55-55 kgs
55-57.5-60-62.5-65 kgs
65-67.5-70-72.5f-72.5f kgs
Performed as RX
Lars Rudin 09/03/2013 CrossFit Broccoli CrossFit.com 130828 Complete the following:
Weighted Dip, 5 rep max
Rest 5 minutes
Weighted Dip, 3 rep max
Rest 5 minutes
Weighted Dip, 1 rep max

Post loads to comments.		 15-30-40 kgs
Performed as RX
Lars Rudin 09/02/2013 CrossFit Broccoli CrossFit.com 130826 Complete the following:
Weighted Pull-up, 5 rep max
Rest 5 minutes
Weighted Pull-up, 3 rep max
Rest 5 minutes
Weighted Pull-up, 1 rep max		 15-30-45f kgs
Performed as RX
Lars Rudin 09/02/2013 CrossFit Broccoli CrossFit.com 130611 21-15 and 9 rep rounds of:
Left-arm Kettlebell snatch, 1.5 pood
Right-arm Kettlebell snatch, 1.5 pood
Pull-ups		 10m 41s
Performed as RX
Lars Rudin 08/19/2013 CrossFit Broccoli CrossFit.com 130817 Back Squat 3-3-3-3-3 reps 70-72.5-75-77.5-80 kgs
Performed as RX
Lars Rudin 08/13/2013 CrossFit Broccoli CrossFit.com 130813 Clean and Jerk 1-1-1-1-1-1-1 reps 70-75-77.5-77.5f-77.5-77.5-77.5 kgs
Performed as RX
Lars Rudin 05/30/2013 CrossFit Broccoli CrossFit.com 130530 Three rounds for time of:
Run 400 meters
Single arm hang, right arm, 15 seconds
45 pound barbell Turkish Get-up, left arm, 5 reps
Single arm hang, left arm, 15 seconds
45 pound barbell Turkish Get-up, right arm, 5 reps
30 second L-sit hold		 13m 59s
Performed as RX
Lars Rudin 05/28/2013 CrossFit Broccoli CrossFit.com 130529 Back Squat 3 reps
Back Squat 2-2-2 reps
Back Squat 1-1-1-1-1 reps		 80-85-87.5-90-95-95-95-95-95 kgs
Performed as RX
Lars Rudin 05/28/2013 CrossFit Broccoli 2013 CrossFit Games Regional Event 5 21-15-9 reps for time of:
315 pound Deadlift
30" Box jump		 6m 22s
Workout Scaled
Lars Rudin 05/26/2013 CrossFit Broccoli CrossFit.com 130522 Weighted pull-ups 3
Weighted pull-ups 2-2-2
Weighted pull-ups 1-1-1-1-1		 15-20-25-30-35-37.5-40-42.5-45f kgs
Performed as RX
Lars Rudin 05/26/2013 CrossFit Broccoli 2013 CrossFit Games Regional Event 3 For time:
30 Burpee muscle-ups		 4m 31s
Performed as RX
Lars Rudin 05/23/2013 CrossFit Broccoli CrossFit.com 120409 Clean and Jerk 1-1-1-1-1-1-1 reps 60-70-75-80-85f-85f-82.5f kgs
Performed as RX
Lars Rudin 05/06/2013 CrossFit Broccoli Nancy 5 rounds for time of:
400 meter run
95 pound Overhead squat, 15 reps		 13m 26s
Performed as RX
Lars Rudin 04/03/2013 CrossFit Broccoli CrossFit.com 130402 For time:
115 pound Shoulder press, 10 reps
115 pound Overhead squat, 15 reps
115 pound Push press, 20 reps
115 pound Front squat, 25 reps
115 pound Push jerk, 30 reps
115 pound Back squat, 35 reps		 15m 04s
Performed as RX
Lars Rudin 04/01/2013 CrossFit Broccoli CrossFit Games Open 13.4 Complete as many reps as possible in 7 minutes following the rep scheme below:
135 pound Clean and jerk, 3 reps
3 Toes-to-bar
135 pound Clean and jerk, 6 reps
6 Toes-to-bar
135 pound Clean and jerk, 9 reps
9 Toes-to-bar
135 pound Clean and jerk, 12 reps
12 Toes-to-bar
135 pound Clean and jerk, 15 reps
15 Toes-to-bar
135 pound Clean and jerk, 18 reps
18 Toes-to-bar...
This is a timed workout. If you complete the round of 18, go on to 21. If you complete 21, go on to 24, etc.		 60 reps
Performed as RX
Lars Rudin 04/01/2013 CrossFit Broccoli CrossFit.com 130330 Thruster 2-2-2-2-2-2-2 135-145-155-155-155-155-155 lbs
Performed as RX
Lars Rudin 03/27/2013 CrossFit Broccoli Nasty Girls 3 rounds for time of:
50 Squats
7 Muscle-ups
135 pound Hang power cleans, 10 reps		 13m 20s
Performed as RX
Lars Rudin 03/26/2013 CrossFit Broccoli Cameron For time:
50 Walking lunge steps
25 Chest to bar pull-ups
50 Box jumps, 24 inch box
25 Triple-unders
50 Back extensions
25 Ring dips
50 Knees to elbows
25 Wallball "2-fer-1s", 20 pound ball
50 Sit-ups
15 foot Rope climb, 5 ascents		 17m 37s
Performed as RX
Lars Rudin 03/24/2013 CrossFit Broccoli CrossFit.com 130323 For time:
20 Kettlebell swings, 2 pood
30 Toes to bar
Run 400 meters		 4m 44s
Performed as RX
Lars Rudin 03/22/2013 CrossFit Broccoli CrossFit.com 130322 Snatch 1-1-1-1-1-1-1 reps 121-127-135-137-145 lbs
Performed as RX
Lars Rudin 03/11/2013 CrossFit Broccoli CrossFit.com 130311 Overhead Squat 3-3-3-3-3 reps 121-127-135-137-145 lbs
Performed as RX
Lars Rudin 03/09/2013 CrossFit Broccoli CrossFit.com 130309 Complete as many rounds as possible in 15 minutes of:
15 Chest to bar pull-ups
30 second Ring L-sit hold		 6 rounds 0 reps
Performed as RX
Lars Rudin 03/05/2013 CrossFit Broccoli Adrian Seven rounds for time of:
3 Forward rolls
5 Wall climbs
7 Toes to bar
9 Box jumps, 30" box		 16m 13s
Performed as RX
Lars Rudin 03/02/2013 CrossFit Broccoli CrossFit.com 130302 Three rounds for time of:
Run 200 meters
100 meter Walking lunge
50 Squats		 14m 38s
Performed as RX
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