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Athlete Date Sort Location Workout Name Description Results
Adam McHale 08/05/2015 Stars and Stripes CrossFit Fight Gone Bad Three rounds of:
Wall-ball, 20 pound ball, 10 ft target (Reps)
Sumo deadlift high-pull, 75 pounds (Reps)
Box Jump, 20" box (Reps)
Push-press, 75 pounds (Reps)
Row (Calories)

In this workout you move from each of five stations after a minute.The clock does not reset or stop between exercises. This is a five-minute round from which a one-minute break is allowed before repeating. On call of "rotate", the athletes must move to next station immediately for best score. One point is given for each rep, except on the rower where each calorie is one point.		 443 reps
Performed as RX
Adam McHale 08/03/2015 Stars and Stripes CrossFit Cindy Complete as many rounds in 20 minutes as you can of:
5 Pull-ups
10 Push-ups
15 Squats		 25 rounds 7 reps
Performed as RX
Adam McHale 07/30/2015 Stars and Stripes CrossFit One Fine Day 5 Rounds, Max Reps 1 min each
Battle Ropes
Sledge Hammer
Shuttle Run
KB Snatch
Cal Row
Rest		 377 reps
Performed as RX
Adam McHale 06/29/2015 Stars and Stripes CrossFit I Need More Chalk 20 min AMRAP
5 Pull Up
10 DL (155/95)
15 DU		 15 rounds 23 reps
Performed as RX
Tim McManus 05/21/2015 Rogue River CrossFit None For time 10-8-6-4-2-2-4-6-8-10:
Deadlift (135)
Box jump on/over (18")		 8m 00s
Performed as RX
Adam McHale 03/13/2015 Stars and Stripes CrossFit Beach Bods Brewing For Time:
2,000m Row
10 T2B
1,500m Row
20 T2B
1,000m Row
30 T2B
500m Row
40 T2B		 35m 48s
Performed as RX
Adam McHale 02/26/2015 Stars and Stripes CrossFit That Box 4 Rounds For Time:
10 Burpee Box Overs
20 DU
10 Box Jumps
20 DU
10 Step Ups (each leg)		 13m 03s
Performed as RX
Adam McHale 02/25/2015 Stars and Stripes CrossFit Did You Say 30?!?! 30 Rounds For Time:
3 Push Ups
3 Ring Rows
3 Squat Cleans		 21m 32s
Performed as RX
Adam McHale 02/23/2015 Stars and Stripes CrossFit Arg 10 min EMOTM
Back Squat x5

10 min EMOTM
Push Jerk x5

10 min EMOTM
Hang Clean x5		 1 lbs
Performed as RX
Adam McHale 02/20/2015 Stars and Stripes CrossFit Every Minute 10' EMOTM
5 Front Squat

10' EMOTM
5 Bench Press

15' AMRAP
20 DU
20 Sit Up
20 KB Swing
 7 rounds 0 reps
Performed as RX
Adam McHale 02/18/2015 Stars and Stripes CrossFit Coons Age 30' AMRAP
Buy In: 480ft Coon Crawl
5 Dips
10 Ring Rows
5 Strict Pull Ups
10 Push Ups
15 Box Jumps		 10 rounds 16 reps
Performed as RX
Adam McHale 02/17/2015 Stars and Stripes CrossFit Fat Tuesday 100 Burpee Challenge For Time:
100 Burpees
But...
5 MB Slams EMOTM		 8m 56s
Performed as RX
Adam McHale 02/16/2015 Stars and Stripes CrossFit Godzilla 21-15-9
Deadlift (1.5x BW)
Box Jump (30"/24")		 8m 38s
Performed as RX
Adam McHale 02/14/2015 Stars and Stripes CrossFit Heartache: Part 2 20' AMRAP
300m Row
Push Ups x25
DU x20
Wall Ball x15
Burpee x10		 4 rounds 45 reps
Performed as RX
Adam McHale 02/09/2015 Stars and Stripes CrossFit Jack 20 min AMRAP
10 Push Press (115#/95#)
10 KB Swing (1.5 Pood)
10 Box Jump (24"/20")
 9 rounds 15 reps
Performed as RX
Adam McHale 02/06/2015 Stars and Stripes CrossFit Dat Body 20 min AMRAP
Thrusters x5
MB Slams x10
OH Walking Lunges x15e		 6 rounds 15 reps
Performed as RX
Adam McHale 01/22/2015 Stars and Stripes CrossFit Don't Drop It! 7 Rounds For Time:
Deadlift x7
Hang Cleans x7
Push Press x7
Front Squat x7
Bent Over Rows x7

***7 Over the Bar Burpees if you drop the bar!!!		 14m 29s
Performed as RX
Adam McHale 01/21/2015 Stars and Stripes CrossFit Pull 'O' Squats 20 min AMRAP
Pull Up x5
Box Jump x10
Wall Ball x15		 9 rounds 5 reps
Performed as RX
Adam McHale 01/16/2015 Stars and Stripes CrossFit CrossFit Total 3 attempts to find your 1RM of:
Back Squat
Shoulder Press
Deadlift		 775 lbs
Performed as RX
Adam McHale 01/15/2015 Stars and Stripes CrossFit Karen 150 Wallballs 11m 13s
Performed as RX
Adam McHale 01/14/2015 Stars and Stripes CrossFit Where's the Salsa? For Time:
Push Up x10
Box Jump x20
Pull Up x10
Lunges x20e
Push Press x10
MB Slam x20
Ring Row x10
Wall Ball x20
Sit Up x50
DU x50		 7m 57s
Performed as RX
Adam McHale 01/13/2015 Stars and Stripes CrossFit PBR 3-3-3-3-3
Bench Press

20 AMRAP
5 Power Cleans
10 Burpee Box Overs
150m Row		 7 rounds 0 reps
Performed as RX
Adam McHale 01/12/2015 Stars and Stripes CrossFit Climb Time 10-9-8-7-6-5-4-3-2-1
Back Squat
Sit Up
Lunges (each leg)
V-Sit Crunches
Step Up (each leg)
DU
***1 Rope Climb after each round***		 26m 28s
Performed as RX
Adam McHale 01/10/2015 Stars and Stripes CrossFit 3,6,9 A$$ is Fine! 10 Rounds For Time:
Deadlift x3
KB Swing x6
MB Slam x9		 14m 00s
Performed as RX
Tom Muller 12/01/2014 CFSF Barbara Five rounds, each for time of:
20 Pull-ups
30 Push-ups
40 Sit-ups
50 Squats

Rest precisely three minutes between each round.		 34m 30s
Performed as RX
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