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Athlete Date Sort Location Workout Name Description Results
Leslie Miletich 08/24/2012 CrossFit 604 CrossFit 604 Aug 24 2012 Cindy
20 min AMRAP:
5 Pullups
10 Pushups
15 Squats
 20 rounds 6 reps
Performed as RX
Leslie Miletich 08/23/2012 CrossFit 604 CrossFit 604 Aug 23 2012 WOD:
4 Rounds for time:
6 Back Squats 135/205
6 Box Jumps 24/30
6 Gassers (shuttle sprints in gym)
Rest 60 seconds between rounds.
Score = Total time minus 4 minutes		 9m 20s
Performed as RX
Leslie Miletich 08/22/2012 CrossFit 604 CrossFit 604 Aug 22 2012 WOD:
5 Rounds for time (20 minute cap):
7 Hang power cleans 105/155
5 Shoulder to overhead 105/155
3 Bar Muscle Ups (substitute with 9 pull-ups, 9 pushups - break up how you like)

 11m 00s
Workout Scaled
Leslie Miletich 08/21/2012 CrossFit 604 CrossFit 604 Aug 21 2012 WOD
50 Wall Balls
25 Pullups
50 Box Jumps 20
25 Ball slams 40/30
50 Double Unders
25 Kettlebell Swings 32/24kg
25 Ring Dips
25 Hip Ext - GHD
3 Rope Climbs		 19m 38s
Workout Scaled
Leslie Miletich 08/19/2012 CrossFit 604 CrossFit 604 Aug 19 2012 WOD:
FRAN Ladder 7 min AMRAP:
3 Thrusters 75/115
3 Chest to bar Pull-ups
6 Thrusters
6 Chest to bar Pull-ups
9 Thrusters 75/115
9 Chest to bar Pull-ups

INCREASE BY 3 REPS EACH SET FOR 7 MINUTES. SCORE IS TOTAL REPS
 75 reps
Performed as RX
Leslie Miletich 08/17/2012 CrossFit 604 CrossFit 604 Aug 17 2012 WOD:
5 Rounds for time (20 minute cap):
6 Handstand pushups (work on strict if kip is nailed)
12 Toes to bar
15 Overhead walking lunges 25/45 plate
 12m 20s
Workout Scaled
Leslie Miletich 08/16/2012 CrossFit 604 CrossFit 604 Aug 16 2012 WOD:
4 rounds for time:
7 Front Squats 120/185
14 KB Snatches 16/24kg (10 per side. Divide how you like. Scale to 20 swings if necessary)
SPRINT 400m
Rest 2 minutes between each round.
Score is total time minus 6 minutes rest

 13m 05s
Workout Scaled
Leslie Miletich 08/15/2012 CrossFit 604 CrossFit 604 Aug 15 2012 WOD:
10 min AMRAP:
1 Rope Climb 15' (Scale 5 ring rows or 5 pullups - not band assisted)
7 Ring dips (Scale dip variation as required)
10 Ball Slams
 4 rounds 1 reps
Performed as RX
Leslie Miletich 08/01/2012 CrossFit 604 Crossfit openeing Wod Legless rope climbs and lots of other simple elements! 1m 03s
Performed as RX
Leslie Miletich 07/28/2012 CrossFit 604 CrossFit 604 Launch date is Aug 15th 2012 2500 Burpee Double unders (don't laugh, we will be doing these!)

3500 legless rope climbs

4500 tarzan swings (54 length from ring to ring - Yes, we will see some of these too!)		 1m 02s
Performed as RX