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Athlete
Date
Location
Workout Name
Description
Results
Matt Swadener
03/26/2013
CrossFit ATP
None
WOD:AMRAP 12min.
American Swings 10 reps (24/32)
Box Jumps 10 reps (20/24)
Burpees 10 reps
230 reps
Performed as RX
Matt Steen
03/25/2013
CrossFit Diem
130325 - Rhino late Bday WOD
for total time:
33 DU
- then -
24 DB thrusters (40#/25#)
** 1min rest **
33 DU
- then -
24 alternating DB snatch ea. (40#/25#)
** 1min rest **
33 DU
- then -
24 T2B
9m 15s
Performed as RX
Matt Swadener
03/25/2013
CrossFit ATP
None
WOD:3RDS
OHLunges 100 ft. (25/45)
Ball throws / Wall Jumps 5 reps(25/30)
DUB 25 reps
REST 5 min.
4x100 meter Sprints
17m 13s
Performed as RX
Matt Steen
03/22/2013
CrossFit Diem
130322 - Games 13.3
MEN - includes Masters Men up to 54 years old
Complete as many rounds and reps as possible in 12 minutes of:
150 Wall balls (20 lbs to 10' target)
90 Double-unders
30 Muscle-ups
WOMEN - includes Masters Women up to 54 years old
Complete as many rounds and reps as possible in 12 minutes of:
150 Wall balls (14 lbs to 9' target)
90 Double-unders
30 Muscle-ups
MASTERS MEN - includes Masters Men 55+
Complete as many rounds and reps as possible in 12 minutes of:
150 Wall balls (20 lbs to 9' target)
90 Double-unders
30 Muscle-ups
MASTERS WOMEN - includes Masters Women 55+
Complete as many rounds and reps as possible in 12 minutes of:
150 Wall balls (10 lbs to 9' target)
90 Double-unders
30 Muscle-ups
189 reps
Performed as RX
Matt Swadener
03/22/2013
CrossFit ATP
CrossFit Games Open 13.3
Complete as many rounds and reps as possible in 12 minutes of:
150 Wall ball shots, 20/14 pound ball
90 Double-unders
30 Muscle-ups
0 rounds 246 reps
Performed as RX
Matt Swadener
03/21/2013
CrossFit ATP
None
METCON (from 11/29/12)
4 rounds (3 min : 1 min)
10 snatches (115/75)
Max box jumps (24/20)
* score = max box jumps for all 4 rounds
124 reps
Performed as RX
Matt Steen
03/20/2013
CrossFit Diem
130320 - Happy BDay Coach Dad
Snatch - max - 10min to establish
Clean & Jerk - max - 10min to establish
MOYC - max - 10min to establish
185 lbs
Performed as RX
Matt Steen
03/19/2013
CrossFit Diem
130319 - Kari's BDay WOD
WOD
1min ME lateral burpees
** then **
AMRAP in 9min of:
27 KB swings (1.5pood/1pood)
27 KTE
27 wall ball (20#/14#)
1 rounds 63 reps
Performed as RX
Matt Swadener
03/18/2013
CrossFit ATP
None
METCON:
3 RFT
15 Deadlifts 225/135
400 m run
15 T2B
400 m run
16m 40s
Performed as RX
Matt Steen
03/15/2013
CrossFit Diem
130315
for time:
200m run
30 air squats
200m run
30 walking lunges
200m run
30 pushups
200m run
30 pull-ups
7m 29s
Performed as RX
Matt Steen
03/14/2013
CrossFit Diem
130314 - Games 13.2
MEN - includes Masters Men up to 54 years old
Complete as many rounds and reps as possible in 10 minutes of:
115 pound Shoulder to overhead, 5 reps
115 pound Deadlift, 10 reps
15 Box jumps, 24" box
WOMEN - includes Masters Women up to 54 years old
Complete as many rounds and reps as possible in 10 minutes of:
75 pound Shoulder to overhead, 5 reps
75 pound Deadlift, 10 reps
15 Box jumps, 20" box
MASTERS MEN - includes Masters Men 55+
Complete as many rounds and reps as possible in 10 minutes of:
95 pound Shoulder to overhead, 5 reps
95 pound Deadlift, 10 reps
15 Box jumps, 20" box
MASTERS WOMEN - includes Masters Women 55+
Complete as many rounds and reps as possible in 10 minutes of:
55 pound Shoulder to overhead, 5 reps
55 pound Deadlift, 10 reps
15 Box jumps, 20" box
209 reps
Performed as RX
Matt Swadener
03/12/2013
CrossFit ATP
None
WOD: "Icebox" 11/27/12
15-12-9
CL&J (105/155)
800-400-200
17m 25s
Performed as RX
Matt Steen
03/12/2013
CrossFit Diem
130311
Prison Workout: 10, 8, 6, 4, 2 reps of each
1A) Ring dips
1B) T2B
1C) Feet Elevated Push Ups
1D) Lateral squat jumps
1E) Lunge jumps
** Rest 3 Minutes
2) 10 Minutes of Various Hand Walking Practice: Dont count sets, just play and experiment with the below variations of hand walks.
- Power Wheel Crawl
- Lateral Wall Walks
- Vertical Wall Walks
- Handstand Holds
- Handstand walking
30m 00s
Performed as RX
Matt Steen
03/11/2013
CrossFit Diem
130311
WOD
AMRAP ascending in 10min of:
3 Hang Clean to Thrusters (115#/75#)
3 Box Jumps (30"/24")
3 C2B Pull-ups
6 Hang Clean to Thrusters
6 Box Jumps
6 C2B Pull-ups
9 Hang Clean to Thrusters
9 Box Jumps
9 C2B Pull-ups
12.....15......etc.
3 rounds 32 reps
Performed as RX
Matt Swadener
03/11/2013
CrossFit ATP
None
WOD: 5rds
DL-12 reps (105/155)
FS-9 reps
Push Jerk-6 reps
*5 burpee penalty for dropping bar
20m 30s
Performed as RX
Matt Swadener
03/09/2013
CrossFit ATP
CrossFit Games Open 13.1
Proceed through the sequence below completing as many reps as possible in 17 minutes of:
40 Burpees
75 pound Snatch, 30 reps
30 Burpees
135 pound Snatch, 30 reps
20 Burpees
165 pound Snatch, 30 reps
10 burpees
210 pound Snatch, as many reps as possible
150 reps
Performed as RX
Matt Steen
03/08/2013
CrossFit Diem
130308 - Games 13.1
MEN - includes Masters Men up to 54 years old
Proceed through the sequence below completing as many reps as possible in 17 minutes of:
40 Burpees
75 pound Snatch, 30 reps
30 Burpees
135 pound Snatch, 30 reps
20 Burpees
165 pound Snatch, 30 reps
10 burpees
210 pound Snatch, as many reps as possible
WOMEN - includes Masters Women up to 54 years old
Proceed through the sequence below completing as many reps as possible in 17 minutes of:
40 Burpees
45 pound Snatch, 30 reps
30 Burpees
75 pound Snatch, 30 reps
20 Burpees
100 pound Snatch, 30 reps
10 burpees
120 pound Snatch, as many reps as possible
MASTERS MEN - includes Masters Men 55+
Proceed through the sequence below completing as many reps as possible in 17 minutes of:
40 Burpees
45 pound Snatch, 30 reps
30 Burpees
75 pound Snatch, 30 reps
20 Burpees
100 pound Snatch, 30 reps
10 burpees
120 pound Snatch, as many reps as possible
MASTERS WOMEN - includes Masters Women 55+
Proceed through the sequence below completing as many reps as possible in 17 minutes of:
40 Burpees
35 pound Snatch, 30 reps
30 Burpees
55 pound Snatch, 30 reps
20 Burpees
75 pound Snatch, 30 reps
10 burpees
90 pound Snatch, as many reps as possible
136 reps
Performed as RX
Matt Steen
03/06/2013
CrossFit Diem
130306
5 rounds for time of:
10 Kettlebell Swings (1.5/1 pood)
10 Burpees
The challenge is to try and complete the above work within a 6:15 minute time cap using the prescribed weights. If you choose to accept this challenge, a penalty will be incurred for every rep not completed within the time cap. This penalty is 200 meters of rowing. For example, if you miss the last 10 burpees, your penalty will be 1000 meters of rowing before leaving the Dojo today.
The scaled challenge still keeps the 6:15 minute time cap but drops the reps to 7 or 8 reps of each movement and allows you to use a scaled weight if needed. If this challenge is chosen, the penalty is 100 meters rowing per missed rep. The final scale is 5 reps of each movement and there is no rowing penalty. The 6:15 minute time cap remains.
Whichever challenge you choose, the reps for each movement must match.
4m 17s
Performed as RX
Matt Swadener
03/06/2013
CrossFit ATP
None
WOD: Buy in KB Swings 50 reps (24/32)
3 RDS
Handstand Walk 50ft. (Shoulder touches 20 L/R)
T2B 15 reps
Cash out KB swings 50reps (24/32)
14m 32s
Performed as RX
Matt Steen
03/05/2013
CrossFit Diem
130305
Back Squat - 80% x 3 x 8
Snatch - 70% x 3 x 2, 75% x 2 x 3
Clean & Jerk - 70% x 3 x 2, 75% x 2 x 3
325 lbs
95-135 lbs
215-275-300f lbs
Performed as RX
Matt Swadener
03/05/2013
CrossFit ATP
None
WOD: 3 RDS
C&J 8 reps (135/185)
400 meters
SUPERMAN SERIES
10m 08s
Performed as RX
Matt Swadener
03/04/2013
CrossFit ATP
None
WOD:AMRAP 10min
HSPU 4 reps
SDHP 8 reps (95/135)
Box Jumps 12 reps (24/30)
0 rounds 143 reps
Performed as RX
Matt Swadener
03/01/2013
CrossFit ATP
None
WOD:
40-30-20-10
Thrusters (65/95)
25-50-75-100
Dubs
15m 07s
Performed as RX
Matt Swadener
03/01/2013
CrossFit ATP
None
WOD:
40-30-20-10
Thrusters (65/95)
25-50-75-100
Dubs
15m 07s
Performed as RX
Matt Swadener
02/27/2013
CrossFit ATP
None
1 mile
20-15-10-5
Pull Ups
5-10-15-20
Push Press (95/135)
1 Mile
27m 50s
Performed as RX
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