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Athlete Date Sort Location Workout Name Description Results
Leslie D'Aurelio 02/22/2016 CrossFit Pequannock WOD 2-23-16 2-23-16
Power snatch from thigh high 5rep max then, 5x5 at -10% 5 rep max

WOD:
5 rounds
10 Deadlifts
20 Box jumps
30 wallballs
 016m 41s
Performed as RX
Leslie D'Aurelio 02/21/2016 CrossFit Pequannock WOD 2-22-16 WOD 2-22-16
Find 10 rep back squat then 2x10 @ -10% of your 10 rep max

WOD:
40 pushups
75 DU
30 pushups
75 DU
20 pushups
75 DU
10 pushups
75 DU
 9m 42s
Performed as RX
Leslie D'Aurelio 02/16/2016 CrossFit Pequannock WOD 2-17-16 2-17-16

Day 3
Bench press 10 rep max then 2x10 @ -10% of your 10 rep max


3 rounds
15 wall balls
50 DU
15 wall balls
Rest 90 sec
 09m 04s
Performed as RX
Leslie D'Aurelio 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
 46 reps
Performed as RX
Leslie D'Aurelio 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
 07m 09s
Performed as RX
Leslie D'Aurelio 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.
 9 rounds 0 reps
Performed as RX
Leslie D'Aurelio 02/04/2016 CrossFit Pequannock WOD 2-5-16 2-5-16

Snatch 1 rep @ 80,85 and 90%
Clean and Jerk Same

10.-9-8-7-6-5-4-3-2-1
Teams of 2:
Hang squat clean thruster
200m row
Partner 1 must complete 10 reps and row before partner 2 starts
15m 19s
Performed as RX
Leslie D'Aurelio 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
 5m 01s
Workout Scaled
Leslie D'Aurelio 12/30/2015 CrossFit Pequannock WOD 12-31-15 12-31-15
2016 New Years WOD
2016lbs Ground to Overhead
20 Hand Release push-ups
16 DB or KB Right Arm Push Press
20 pull-ups
16 DB or KB Left Arm Push Press
20 Goblet Squats
16 DB or KB Right Arm Power Clean
20 double unders (60 singles)
16 DB or KB Left Arm Power Clean
20 sit ups
16 DB or KB Right Arm Power Snatch
20 burpees
16 DB or KB Left Arm Power Snatch
20 lunges per leg
16 DB or KB Right Arm Thruster
20 Box jumps
16 DB or KB Left Arm Thruster
2016 pounds ground to overhead**
TIME CAP: 33 minutes and 36 seconds!!
Suggested weights are a 50lbs DB or KB for men and a 30lbs DB or KB for women. Please try to use KBs before grabbing DBs. Scale to your ability.
If not enough bars, substitute 2016 meter row.
**Loading x Reps options for ground to overhead
18511 reps
15513 reps
13515 reps
11518 reps
9521 reps
7527 reps
6531 reps
55x37 reps
4545 reps
3558 reps
Rules: You have to lift 2016 pounds at the beginning and at the end of the WOD. Please ONLY select loads and reps listed above. So, if you select 135lbs you will have to perform 15 reps of ground to overhead at the beginning and 15 reps at the end of the WOD. Ground to overhead, can be clean and jerk (power or split), clean and press, or any snatch. It is your choice to decide what the best option for you is. Either way you are moving around 2016 lbs from the ground to overhead. Again, you can substitute a 2016 meter row. For the (16s) single arm movements using a dumbbell or kettle bell is acceptable
 24m 16s
Performed as RX