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Athlete Date Sort Location Workout Name Description Results
Natasha Pyle 02/08/2013 CrossFit Pathos Gwen Clean and Jerk 15-, 12- and 9-reps of:

Touch and go at floor only. Even a re-grip off the floor is a foul. No dumping. Use same load for each set. Rest as needed between sets.		 70 lbs
Performed as RX
Natasha Pyle 02/07/2013 CrossFit Pathos Barbara Five rounds, each for time of:
20 Pull-ups
30 Push-ups
40 Sit-ups
50 Squats

Rest precisely three minutes between each round.		 36m 58s
Performed as RX
Natasha Pyle 02/05/2013 CrossFit Pathos Fight Gone Bad Three rounds of:
Wall-ball, 20 pound ball, 10 ft target (Reps)
Sumo deadlift high-pull, 75 pounds (Reps)
Box Jump, 20" box (Reps)
Push-press, 75 pounds (Reps)
Row (Calories)

In this workout you move from each of five stations after a minute.The clock does not reset or stop between exercises. This is a five-minute round from which a one-minute break is allowed before repeating. On call of "rotate", the athletes must move to next station immediately for best score. One point is given for each rep, except on the rower where each calorie is one point.		 225 reps
Performed as RX
Natasha Pyle 02/04/2013 CrossFit Pathos None 3 Minute AMRAP of Rope Climb:

Then immediately begin,

5 Rounds for time of:
40 Double Unders
30 Walking Lunges, 45/35lb plate
20 Ball Slams, 20lbs
 15m 00s
Performed as RX
Natasha Pyle 01/31/2013 CrossFit Pathos Burgener Total Snatch, 1 RM 95
Clean and Jerk, 1 RM 130
Front Squat, 1RM 160		 385 lbs
Performed as RX
Natasha Pyle 01/29/2013 CrossFit Pathos Nate Complete as many rounds in twenty minutes as you can of:
8 chest to bar, 8 ring dips with 1 band
4 Handstand Push-ups
8 2-Pood Kettlebell swings		 4 rounds 2 reps
Workout Scaled
Natasha Pyle 01/28/2013 CrossFit Pathos None 5 Rounds for time and Load
Run 400 Meters
Deadlift, 5 Reps (175#)		 15m 24s
Performed as RX
Natasha Pyle 01/25/2013 CrossFit Pathos None 12-9-6 Reps for time of:
Overhead Squat, 135lbs/95lbs
Burpee Pull-Ups		 9m 30s
Workout Scaled
Natasha Pyle 01/24/2013 CrossFit Pathos CrossFit Games Open 11.1 Complete as many rounds and reps as possible in 10 minutes of:
30 Double-unders
15 Power snatches

The Power snatch loads are as follows:
Men and Masters Men 45-49, 50-54: 75lbs/35kg
Women and Masters Women 45-54: 55lbs/25kg
Masters Men 55-59, 60 : 65lbs/30kg
Masters Women 55-59, 60 : 45lbs/20kg		 3 rounds 2 reps
Performed as RX
Natasha Pyle 01/22/2013 CrossFit Pathos None 5 Rounds for time of:
2 Rope Climbs
10 yard handstand walk
10 Chest to Bar Pull-Ups
10 Split Jumps (back knee touches the ground on each rep)		 16m 35s
Workout Scaled
Natasha Pyle 01/15/2013 CrossFit Pathos 130115 7 Minute AMRAP of:

100/65lb Thruster, 3 reps
Chest to Bar Pull-Ups, 3 reps
100/65lb Thruster, 6 reps
Chest to Bar Pull-Ups, 6 reps
100/65lb Thruster, 9 reps
Chest to Bar Pull-Ups, 9 repsladder continues until the 7 minutes are up

Immediately following the WOD, you will have 15 Minutes to Deadlift, 5RM (+10lbs from last workout). Again, these deadlifts should be touch and go. If you cant, it is too heavy. You will then drop down 10-20lbs and complete 1 more set of 5.
 0 rounds 51 reps
Performed as RX
Natasha Pyle 01/14/2013 CrossFit Pathos None 21-15-9 reps of:
Burpee Box Jumps, 30/24"
Toes to Bar

*Begin each round with 95/65lb barbell overhead carry 40 yards		 11m 30s
Performed as RX
Natasha Pyle 01/11/2013 CrossFit Pathos None Team WOD:

15 Minute AMRAP of:
10 Calorie Row
115/75lb Push Press
Rope Climb
Russian KB Swing, 2.0/1.5 Pood		 626 reps
Performed as RX
Natasha Pyle 01/10/2013 CrossFit Pathos None Front Squat 3-3-3-3-3-3-3 85-95-105-110-115-120-125-130 lbs
Performed as RX
Natasha Pyle 01/07/2013 CrossFit Pathos None Power Clean Ladder
a) 20 Double Unders
b) 1 Rope Climb
c) 10 Double Unders		 355# lbs
Performed as RX
Natasha Pyle 01/07/2013 CrossFit Pathos Badger Complete three rounds for time of:
95 pound Squat clean, 30 reps
30 Pull-ups
Run 800 meters		 40m 08s
Performed as RX
Natasha Pyle 01/04/2013 CrossFit Pathos Jackie 1000 meter row
45 pound Thruster, 50 reps
30 pull-ups		 11m 28s
Performed as RX
Natasha Pyle 01/03/2013 CrossFit Pathos Grace 135 pound Clean and Jerk, 30 reps 5m 53s
Workout Scaled
Natasha Pyle 12/31/2012 CrossFit Pathos CrossFit Total Back squat 1RM 185#
Shoulder Press 1RM 80#
Deadlift 1RM 250#		 515 lbs
Performed as RX
Natasha Pyle 12/24/2012 CrossFit Pathos None Low Bar Back Squat 3x5, @ best 5 rep from 121217

Press, 3RM

10 Rounds for time of:

1 Power Clean*

2 Push Presses*

6 Barbell Lunges* (3 Right/3 Left)

Sprint 40 yards, (1 down and back @CrossFit Pathos)

*Use the same load as your 3RM on the Press
 8m 33s
Performed as RX
Natasha Pyle 12/21/2012 CrossFit Pathos Victoria "Victoria"
5 Rounds for time of:
10 Thrusters, 95/65lbs
14 Box Jumps, 24/20"
12 SDHP, 95/65lbs
12 Burpees
27 KB Swings, 1.5/1pood		 33m 05s
Performed as RX
Natasha Pyle 12/20/2012 CrossFit Pathos Lynne Five rounds for max reps of:
Body weight bench press
Pull-ups		 70 reps
Workout Scaled
Natasha Pyle 12/17/2012 CrossFit Pathos Elizabeth 21-15-9 reps of:
Clean 95 pounds
Ring dips (negatives)		 18m 039s
Workout Scaled
Natasha Pyle 12/14/2012 CrossFit Pathos Annie 50-40-30-20 and 10 rep rounds of:
Double-unders
Sit-ups		 8m 02s
Workout Scaled
Natasha Pyle 12/11/2012 CrossFit Pathos Cindy Complete as many rounds in 20 minutes as you can of:
5 Pull-ups
10 Push-ups
15 Squats		 10 rounds 2 reps
Performed as RX
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