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Athlete Date Sort Location Workout Name Description Results
Mark Lysyshyn 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)

 9m 24s
Workout Scaled
Mark Lysyshyn 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		 11m 54s
Performed as RX
Mark Lysyshyn 08/20/2012 CrossFit 604 CrossFit 604 Aug 20 2012 WOD:
5 min AMRAP:
10 Power Snatch 55/75
5 Bar facing burpees
Rest 3 mins
5 min AMRAP:
10 OH Barbell Walking Lunges 55/75 (active shoulders)
5 knees to elbow

Score is total reps		 164 reps
Performed as RX
Mark Lysyshyn 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
 62 reps
Performed as RX
Mark Lysyshyn 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
 8m 03s
Performed as RX
Mark Lysyshyn 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)
Row 400m
Rest 1 minute between each round.
Score is total time minus 3 minutes rest

 13m 25s
Performed as RX
Mark Lysyshyn 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
 7 rounds 0 reps
Performed as RX