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Athlete Date Sort Location Workout Name Description Results
Nadene VolkoffKoester 10/13/2015 Contender WOD None 3 rounds 10 reps
Performed as RX
Nadene VolkoffKoester 10/09/2015 Contender CrossFit Open 14.1 Complete as many rounds and reps as possible in 10 minutes of:
30 double-unders
75-lb. power snatches, 15 reps		 3 rounds 0 reps
Workout Scaled
Nadene VolkoffKoester 09/29/2015 Contender Crossfit WOD MATT

PreWod
C1. STRENGTH:
PUSH PRESS:
SET 1 X 5REPS @ 70%
SET 2 X 5REPS @ 75%
3 SETS X 3REPS @ 80%
**2MIN REST BETWEEN SETS


MetCons
WORK CAPACITY

C2. FOR TIME:
27-21-15-9
PUSH JERK (95/65)
OVER THE BAR BURPEES
**10MIN TIME CAP**		 2 rounds 8 reps
Performed as RX
Nadene VolkoffKoester 09/28/2015 Contender Crossfit WOD Strength
1: 4@70% mod (60%)
2: 4@75% mod (65%)
3-5 4@80% mod (70%)

AMRAP
8min
10 OHS
10 TTB		 3 rounds 13 reps
Workout Scaled
Nadene VolkoffKoester 09/24/2015 NASCC Wod 20 call row 2 sets

1 minute max call row

Deadlines
5 reps
7 rounds		 125 lbs
145 lbs
155 lbs
165 lbs
175 lbs
185 lbs
195 lbs
Performed as RX
Nadene VolkoffKoester 09/23/2015 Contender Crossfit WOD C1. STRENGTH:
FRONT SQUAT
SET 1 X 5reps @ 70% 90SEC REST
SET 2 X 5reps @ 75% 90SEC REST
3 SETS X 3reps @ 80% 2MIN REST BEWEENT SETS

MetConsDaily WOD 9-23-2015

C2. WORK CAPACITY:
FOR MAX REPS:
AMRAP 2MIN:
SQUAT CLEAN-N-JERK 185/135
*REST 2MIN
AMRAP 1MIN:
SQUAT CLEAN-N-JERK 155/105
*REST 1MIN
AMRAP 30SEC:
SQUAT CLEAN-N-JERK 135/95





 1 rounds 0 reps
Performed as RX
Nadene VolkoffKoester 09/21/2015 Contender crossfit 9.21.15 Back squat

5rds
4 reps
75%

EMOM
10 Minutes
10 strict pull ups
10 Russian kb swings
 10m 27s
Workout Scaled
Nadene VolkoffKoester 09/16/2015 Contender Crossfit WOD
Strength:
FRONT SQUAT
3 Sets x 3reps @ 70%
*90s rest between sets.

MetCons
Daily WOD 9-16-2015

C2. Work Capacity:
Take 10mins to establish Clean and Jerk 1RM
Then...
Take 80% of max for the day..
FOR TIME:
10 Clean and Jerk
**5min time cap		 120 lbs
125 lbs
100 4 minish lbs
lbs
Performed as RX