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Athlete Date Sort Location Workout Name Description Results
Melissa Manson 11/30/2011 Crossfit H-town Randy 75 Power Snatch for time 75/45lb 6m 31s
Performed as RX
Melissa Manson 11/30/2011 Crossfit H-town None 3 RFT
250 m row
20 T2B
20 ring dips		 17m 01s
Performed as RX
Melissa Manson 11/29/2011 Crossfit H-town DT Five rounds for time of:
105 pound Deadlift, 12 reps
105 pound Hang power clean, 9 reps
105 pound Push jerk, 6 reps		 23m 46s
Performed as RX
Melissa Manson 11/28/2011 Crossfit H-town Cindy Complete as many rounds in 20 minutes as you can of:
5 Pull-ups
10 Push-ups
15 Squats		 16 rounds 2 reps
Performed as RX
Melissa Manson 11/28/2011 Crossfit H-town None 7 minute AMRAP
10 wall balls 20 lb
10 situps		 6 rounds 6 reps
Performed as RX
Melissa Manson 11/27/2011 Crossfit H-town None 3 RFT
10 burpee T2B
10 lateral hop to pistol
10 HSPU		 16m 15s
Performed as RX
Melissa Manson 11/25/2011 Crossfit H-town None 10, 9, 8, 7....2, 1
Thrusters 65 lbs
Situps
200 m run		 24m 07s
Performed as RX
Melissa Manson 11/22/2011 Crossfit H-town The 50's 50 KB Swings 55lbs
50 Burpees
50 Pullups
50 Wall Balls
50 Box Jumps 24"
50 Pass Thrus
Start with movement of your choice. Must complete all reps before moving on to your next movement		 27m 42s
Performed as RX
Melissa Manson 11/21/2011 Crossfit H-town None 5 rounds of:

6min AMRAP
Run 800m
10 Games Style Pushups
7 thrusters 135/95lb

Start each 6min AMRAP with the 800m run. Use the remaining time to perform as many pushups and thrusters as possible. The next 6min AMRAP begins as soon as the previous one ends. Start with the 800m run, then resume the pushups/thrusters where you left off.

Score is total rounds completed of pushups and thrusters		 1 rounds 14 reps
Performed as RX
Melissa Manson 11/17/2011 Crossfit H-town None 8 rounds of Tabata:
Push Jerk, 95/65 lbs
Squats, 95/65 lbs
100m run penalty for each time the bar is set down.

Score = add lowest round of push jerks and lowest round of squats		 4 rounds 6 reps
Performed as RX
Melissa Manson 11/16/2011 Crossfit H-town None 1000m row
Then
20-15-10
Pullups
Deadlifts 225lbs/135lbs
Hand-release Pushups
Then
800m run		 20m 46s
Performed as RX
Melissa Manson 11/14/2011 Crossfit H-town None 8min AMRAP
Power Cleans 205/125lb

rest 1min

8 min AMRAP
Ring Dips

rest 1 min

8 min AMRAP
Dbl unders/ singles divide by 3

Total Reps = Score		 0 rounds 176 reps
Performed as RX
Melissa Manson 11/10/2011 Crossfit H-town None 9min AMRAP
4 HSPU
6 Jumping Lunges
8 1-arm KB Thrusters (4 each hand)		 7 rounds 6 reps
Performed as RX
Melissa Manson 11/08/2011 Crossfit H-town None 10 Rounds
In :90 run 200, with remaining time complete as many Power snatches as possible. Rest :90 between rounds

Score is number of Snatches completed.		 0 rounds 69 reps
Performed as RX
Melissa Manson 11/07/2011 Crossfit H-town None "Chipper"
10 Squat snatch (95/65lbs)
20 T2B
30 Power Clean
40 Wall Ball
50 DL
40 Slam balll
30 Power Clean
20 T2B
10 Squat Snatch
 23m 07s
Performed as RX
Melissa Manson 11/05/2011 Crossfit H-town None 5RFT
Run up hill/run down hill
Run up hill backwards/run down hill
15 KB swings 35 lbs
Run to tree and back
20 pushups
 22m 46s
Performed as RX
Melissa Manson 11/03/2011 Crossfit H-town None 1600m Run
60 KB swings 55/35lb
40 Diamond Pushups
20 Burpees
 16m 11s
Performed as RX
Melissa Manson 11/02/2011 Crossfit H-town None 15min AMRAP
10 Wall Balls (14lbs)
25 DU's
10 Situps
 6 rounds 12 reps
Performed as RX
Melissa Manson 11/01/2011 Crossfit H-town CrossFit Total Back squat, 1 rep
Shoulder Press, 1 rep
Deadlift, 1 rep		 135 lbs lbs
85 lbs lbs
255 lbs lbs
Performed as RX
Melissa Manson 11/01/2011 Crossfit H-town None 2RFT
250 m row
15 pushups
25 squats
200 m run
15 pushups
25 squats		 10m 07s
Performed as RX
Melissa Manson 10/29/2011 Crossfit H-town The 5th Mountain For time, with 20# vest: (12# Ladies)

100 Burpees, run 1 mile
100 Squats, run 1 mile
100 Sit-ups, run 1 mile
100 Push-ups, run 1 mile
100 Pull-ups, run 1 mile		 1h 41m 46s
Performed as RX
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