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Athlete Date Sort Location Workout Name Description Results
Michael Silvas 07/21/2012 CR8 CrossFit CrossFit.com 111016 Five rounds for time of:
Run 200 meters
20 Pull-ups
Run 200 meters
20 Push-ups
Run 200 meters
20 Sit-ups
Run 200 meters
20 Squats		 36m 45s
Performed as RX
Michael Silvas 07/20/2012 CR8 CrossFit Deadlift Deadlift

1-1-1-1-1		 465 lbs
Performed as RX
Michael Silvas 07/20/2012 CR8 CrossFit Push Press Push Press

1-1-1-1-1		 220 lbs
Performed as RX
Michael Silvas 07/09/2012 CR8 CrossFit None 15-12-9-6-3 Reps of:
Power Clean (155, 105)
Handstand Push Ups
Chest to Bar Pull Ups
200 Meter Run
 18m 56s
Performed as RX
Michael Silvas 07/03/2012 CR8 CrossFit Travel WOD 100 jumping jacks
75 squats
50 push ups
25 burpees
 6m 45s
Performed as RX
Michael Silvas 06/25/2012 CR8 CrossFit CrossFit.com 120620 21-15-9 reps for time of:
225 pound Deadlift
95 pound Thruster		 9m 00s
Performed as RX
Michael Silvas 06/20/2012 CR8 CrossFit None For time:
15-12-9 rep rounds of:
KB Swings
Lateral Hurdle Burpees

Rest 2-minutes

12-9-6 rep rounds of:
KB Swings
Lateral Hurdle Burpees		 7m 40s
Performed as RX
Michael Silvas 06/13/2012 CR8 CrossFit Sandbag WOD 3 Rounds for time:

5 Sandbag Plank and Pull Throughs
10 Sandbag Bear Hug Squats
15 Sandbag Shoulder to Shoulder Press
20 Double Unders (60 Single Unders)		 7m 38s
Performed as RX
Michael Silvas 06/11/2012 CR8 CrossFit Snatches/Chest to Bar 3 rounds for time
15 power snatches (115/75)
50 jumping chest to bar pullups		 10m 15s
Performed as RX
Michael Silvas 06/06/2012 CR8 CrossFit CR8 Five rounds for time of:
7 Deadlifts (225#)
15 Handstand push-ups
 7m 25s
Performed as RX
Michael Silvas 06/05/2012 CR8 CrossFit TTW 21 - 15 - 9 rep rounds

handstand push ups
4 count flutter kicks
 3m 43s
Performed as RX
Michael Silvas 06/02/2012 CR8 CrossFit Remote - RCF1 10 Rounds For Time

10 Hand Release Push-ups
10 Ab-mat Sit-ups (use a towel)
10 Squats		 7m 39s
Performed as RX
Michael Silvas 06/01/2012 CR8 CrossFit CrossFit.com 020125 Five rounds of:
15 GHD Back extensions / Supermans
15 GHD Sit ups / Regular Sit ups
10 Pull ups
10 Dips

Then ..
1 Mile run		 19m 56s
Performed as RX
Michael Silvas 05/29/2012 CR8 CrossFit CrossFit.com 120529 21-15-9 reps for time of:
95 pound Front squat
Burpee
Pull-up		 7m 28s
Performed as RX
Michael Silvas 05/28/2012 CR8 CrossFit Wittman Seven rounds for time of:
1.5 pood Kettlebell swing, 15 reps
95 pound Power clean, 15 reps
15 Box jumps, 24" box		 21m 25s
Performed as RX
Michael Silvas 05/21/2012 CR8 CrossFit CrossFit.com 120518 Three rounds for time of:
50 Double-unders (x3 for single unders)
40 Sit-ups
30 Medicine ball cleans, 20 pound ball
20 Pull-ups
10 Handstand push-ups		 19m 06s
Performed as RX
Michael Silvas 05/18/2012 CR8 CrossFit CrossFit.com 100129 10 minutes Handstand push-ups
5 minutes Squats
2 minutes Pull-ups
1 minute Push-ups
 350 reps
Performed as RX
Michael Silvas 04/30/2012 CR8 CrossFit CrossFit.com 120415 10-9-8-7-6-5-4-3-2-1 reps of the triplet:

Chest-to-bar pull-up
Box jump, 30 inch box
GHD sit-up		 11m 43s
Performed as RX
Michael Silvas 04/23/2012 CR8 CrossFit CrossFit.com 120419 For time:
Run 400 meters
95 pound Thruster, 21 reps
21 Pull-ups
Run 300 meters
95 pound Thruster, 15 reps
15 Pull-ups
Run 200 meters
95 pound Thruster, 9 reps
9 Pull-ups		 10m 15s
Performed as RX
Michael Silvas 04/20/2012 CR8 CrossFit Remote 10 rounds

15 sit ups
5 supermans
20 flutter kicks (4 count)

 14m 36s
Performed as RX
Michael Silvas 04/16/2012 CR8 CrossFit CrossFit.com 120416 For time:
Run 800 meters
10 rounds of the couplet:
Handstand push-up, 10 reps
One legged squat, 10 reps
Run 800 meters
 18m 38s
Performed as RX
Michael Silvas 04/10/2012 CR8 CrossFit Angie For time:
100 Pull-ups
100 Push-ups
100 Sit-ups
100 Squats		 14m 09s
Performed as RX
Michael Silvas 04/09/2012 CR8 CrossFit Push Jerk Push Jerk 5 5 5 3 1 reps
135 155 165 175 185		 185 lbs
Performed as RX
Michael Silvas 04/06/2012 CR8 CrossFit CR8 6 Apr 15-12-9 reps for time of:
Deadlift (225#)
20 pound Medicine ball clean
Chest to bar pull-up		 6m 47s
Performed as RX
Michael Silvas 04/02/2012 CR8 CrossFit Back Squat Back Squat 5-5-5-5-5 reps
210, 235, 275, 285, 305w/chains		 305ch lbs
Performed as RX
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