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Athlete Date Sort Location Workout Name Description Results
Matt Dincher 09/26/2013 Crossfit Yeti None WOD

15 min cap: Max Height Box Jump

7x-5x-3x-1x

Burpee Pull ups then 200m Sprint

Mobility
 6m 23s
Performed as RX
Matt Dincher 09/25/2013 Crossfit Yeti Three Round n Ten Rep Core Complex Strength:Triple Heavy Back Squats (15 minute cap)

10x 8x 6x 3x 3x 3x (All athletes need to log this in track my PR)



10x Wall Ball Sit Up Slams

10x Ring Pull Up (Supine)

10x Bear Crawls (From GHD to the Green Wall)

10x Broad Jumps (From GHD to the Green Wall)
 15m 50s
Performed as RX
Matt Dincher 09/16/2013 Crossfit Yeti LuRong WOD#1 Triplet Tester 21-18-15-12-9-6-3 of:

Wall Balls
Deadlifts
Box Jumps		 13m 33s
Performed as RX
Matt Dincher 09/11/2013 Crossfit Yeti None " Always remember"

2:01 minutes of double unders/singles

11 Box jumps

11 KB SDHP

11 pull ups

11 Hang Power cleans

11 HSPUs

11 KB swings

11 K2E

11 DL

11 Push Press

2:01 Double unders/ singels		 14m 30s
Performed as RX
Matt Dincher 09/10/2013 Crossfit Yeti None
W.O.D

Boom, Body weight is Good

20 push ups

35 Air squats

20 Plyometric push ups

35 split squats

20 clapping push ups/ or hand release

35 pop squats

20 ring dips

35 lateral over a bar

20 ring rows

**Athletes must post time		 10m 35s
Performed as RX
Matt Dincher 09/05/2013 Crossfit Yeti Kelly Five rounds for time of: (POST YOUR TIME)

Run 400 meters
30 Box jump, 24 inch box
30 Wall ball shots, 20 pound ball		 35m 10s
Performed as RX
Matt Dincher 09/02/2013 Crossfit Yeti Fran 21-15-9

Thrusters 95/65

Pull Up

(POST YOUR FRAN TIME)		 6m 31s
Workout Scaled
Matt Dincher 08/29/2013 Crossfit Yeti Elizabeth "Elizabeth"

21-15-9

Cleans

Ring Dips


(Post your weight used for the cleans IN THE WEIGHT SECTION BELOW)		 95 lbs
Performed as RX
Matt Dincher 08/26/2013 Crossfit Yeti 5 Min AMRAP then 1 Min stations 5 Minute AMRAP

5 pikes

5 push ups

5 K2C with ball crunch

2 wall climbs

REST 3 minutes

1 min stations (5min total):
GHD, SU, Pull ups, V-Ups, Hand stand holds
 4 rounds 10 reps
Performed as RX
Matt Dincher 08/22/2013 Crossfit Yeti None 5 Rounds

10 DL @ 70% max
10 Ring rows
10 Ring dips
20 K2E

 185 lbs
Performed as RX
Matt Dincher 08/21/2013 Crossfit Yeti None 10 min find max DU

Max strict press
5*5*4*4*3*3*2*1

"Death by 10 meters "

 155 lbs
Performed as RX
Matt Dincher 08/16/2013 Crossfit Yeti None "FILTHY FIFTY"

50 Box jump,
50 Jumping pull-ups
50 Kettlebell swings,
Walking Lunge, 50 steps
50 Knees to elbows
50 Push press,
50 Back extensions
50 Wall ball shots,
50 Burpees
50 Double unders
 37m 07s
Workout Scaled
Matt Dincher 08/15/2013 Crossfit Yeti None WOD

10 KBs (Kettle bell) / 1 Pull-up

9 KBs / 2 Pull-ups

8 KBs / 3 Pullups complete pattern until......



1 KBs / 10 Pullups		 8m 06s
Workout Scaled
Matt Dincher 08/14/2013 Crossfit Yeti None Skill: Back Squat, from rack.

5*5*5*3*3*3

Nancy: 3 rounds

400m run

15 OHS		 255 lbs
Performed as RX
Matt Dincher 08/12/2013 Crossfit Yeti None Grace

30 clean and jerk 10 min time cap

5 min AMRAP

10 WB
10 Ring dips
100m sprint		 3m 47s
Performed as RX
Matt Dincher 08/09/2013 Crossfit Yeti None 3 Rounds for Time

50 Double Unders (DU)/ 150 Singles

10 Wall Balls (WB)

50 Sit Ups (SU)

10 Knees 2 Elbow (K2E)

20 minute Cap (20 Minutes is the maximum allowed time for this workout)

 18m 54s
Performed as RX