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Athlete Date Sort Location Workout Name Description Results
Lucas Truax 05/16/2014 Extreme Crossfit rainout workout 5 rounds for time
5 hspu
15 t2b
5 Wall walks
15 hand release push ups		 14m 21s
Performed as RX
Lucas Truax 05/14/2014 Extreme Crossfit deads squats cleans and thrusters For time:
(115#/75# barbell with no rack)
40 Deadlifts
30 Back Squats
20 Power Cleans
10 Thrusters
*30 DUs after each movement		 7m 11s
Performed as RX
Lucas Truax 05/12/2014 Extreme Crossfit running clean and jerk Buy In:
Run 2500m
-then-
5 min of:
70% of 1RM Clean & Jerk
*5 minutes start when you touch the bar
-then-
Buy out:
Run 2500m

Extra Credit:
3x15 T2B		 27m 13s
Performed as RX
Lucas Truax 05/12/2014 Extreme Crossfit running clean and jerk Buy In:
Run 2500m
-then-
5 min of:
70% of 1RM Clean & Jerk
*5 minutes start when you touch the bar
-then-
Buy out:
Run 2500m

Extra Credit:
3x15 T2B		 27m 35s
Performed as RX
Lucas Truax 05/07/2014 Extreme Crossfit Snatch Farmers Situps 30x DB snatch Left Arm @ 45/30#
100m (50m out and back) Farmers Carry (35#/25# plate pinch in each hand)
50 Sit ups
30x DB snatch Right Arm
100m Farmers Carry 		5m 20s
Performed as RX
Lucas Truax 05/06/2014 Extreme Crossfit weighted burpees 30 Walking burpees for time holding 25/15# plate
(No jumping out or in allowed, must step out into spider man and up into spiderman, then jump at top to complete each rep)		 2m 45s
Performed as RX
Lucas Truax 05/05/2014 Extreme Crossfit Muscle ups and Box Jumps 5 Rounds:

3 Kipping Muscle Ups (progression: 6 CTB or 12 packed shoulder lat pulls on pull up bar)
6 Box Jumps (24/20)
 2m 50s
Performed as RX
Lucas Truax 05/02/2014 Extreme Crossfit Push Press Jerk Split complex Work up to heaviest complex of:
Push Press + Push Jerk + Split Jerk
Start with a moderate weight and only increase 10# AT THE MOST each set.		 195 lbs
Performed as RX
Lucas Truax 05/02/2014 Extreme Crossfit Shuttle Run 300 yard Shuttle Sprint for time.
Rest 5 minutes
300 yard Shuttle Sprint for time.
The 300 shuttle is 6 x 25 yards out and back.

Take the average of the two times.
Elite times:
Men: :56
Women: 1:02		 1m 05s
Performed as RX
Lucas Truax 04/30/2014 Extreme Crossfit t2b wall balls db snatch du tabatas Tabatas
8 rounds of 20 sec on/10 sec off * 4 minutes on each *
T2B
Wall Balls (20/10)
Alternating DB Snatch (50/30)
DUs

Score for each exercise is the lowest amount of reps out of all eight rounds. So you should have 4 scores for each movement.		 43 reps
Performed as RX
Lucas Truax 04/30/2014 Extreme Crossfit 1RM Thruster Thruster 1-1-1-1 135-155-185-195-200f lbs
Performed as RX
Lucas Truax 04/15/2014 Extreme Crossfit Burpee and slam ball For Time
50 Bar touching Burpees
*5 Slam balls at the top of every minute (50#/30#) Festivus-(20#/10#)		 2m 49s
Performed as RX
Lucas Truax 04/14/2014 Extreme Crossfit Wall Balls and Deadlifts AMRAP 12 min AMRAP:
30 Wall Balls (20/14)
15 Deadlifts (155/80)		 5 rounds 28 reps
Performed as RX
Lucas Truax 04/11/2014 Extreme Crossfit Lunge Press Jerk 21-15-9
@ 65/95
Front Rack Walking Lunge
Push Press
Push Jerk		 17m 40s
Performed as RX
Lucas Truax 04/11/2014 Extreme Crossfit Lunge Press Jerk 21-15-9
@ 65/95
Front Rack Walking Lunge
Push Press
Push Jerk		 17m 40s
Performed as RX
Lucas Truax 04/10/2014 Extreme Crossfit Row and KB Snatches 2000m Row
18 KB Snatches (9 each arm) @ 12/16kg
1000m Row
30 KB Snatches (15 each)
500m Row
42 KB Snatches (21 each)		 19m 20s
Performed as RX
Lucas Truax 04/08/2014 Extreme Crossfit Max Distance Run 10 Rounds:
1 min max distance run
1 min rest		 2,750 m
Performed as RX
Lucas Truax 04/07/2014 Extreme Crossfit double unders and wall balls 100 DU (3:1)
150 Wall Balls (20/14)
100 DU (3:1)		 15m 30s
Performed as RX
Lucas Truax 04/04/2014 Extreme Crossfit Squat Clean Grace For time:
(135#/95#)
30 Squat Cleans & Jerks
or
Grace with a stone		 3m 49s
Performed as RX
Lucas Truax 04/02/2014 Extreme Crossfit 5am modified slamball 4 Rounds for time of:
200m run with slam ball (40/30)
20 Slam balls
200m run with slam ball (40/30)
100m walking lunges (40/30)

 26m 00s
Performed as RX
Lucas Truax 04/02/2014 Extreme Crossfit 5am modified slamball 4 Rounds for time of:
200m run with slam ball (40/30)
20 Slam balls
200m run with slam ball (40/30)
100m walking lunges (40/30)

 36m 00s
Performed as RX
Lucas Truax 04/01/2014 Extreme Crossfit Strict Push Push Jerk 5 sets of:
5 Strict Press + 4 Push Press + 3 Push Jerk		 145-155-145-145-145 lbs
Performed as RX
Lucas Truax 03/31/2014 Extreme Crossfit CrossFit Open 14.5 21-18-15-12-9-6-3 reps of:
Thrusters, 95 / 65 lb.
Burpees		 17m 40s
Performed as RX
Lucas Truax 03/27/2014 Extreme Crossfit run and pullups 3 rounds

400m run
Max unbroken pullups		 8m 15s
Performed as RX
Lucas Truax 03/24/2014 Extreme Crossfit Jumping 1/2 Cindy AMRAP-10 min
5 Jumping Pullups
10 Pushups
15 Squats		 12 rounds 5 reps
Performed as RX
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