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Athlete Date Sort Location Workout Name Description Results
Nick Globig 03/20/2016 CF Waipio Bench Mark 500 m row
40 air squats
30 situps
20 pushups
10 pullups		 4m 59s
Performed as RX
Nick Globig 04/22/2015 Blackdog Crossfit Deadlifts 3 RM Deadlift

3-3-3-3-3		 3 x 325 lbs
Performed as RX
Nick Globig 04/07/2015 Blackdog Crossfit Max Front Squat Max 1 rep front squat 255# lbs
Performed as RX
Nick Globig 04/01/2015 Black dog Crossfit None 3 x for time:

250 meter row
8 ring dips
12 burpees over rower
24 wall balls 20#/10'

1 min rest

400 meter run
100 double unders		 22m 05s
Performed as RX
Nick Globig 03/30/2015 Black Dog Crossfit None 12 min AMRAP

3 x rope climbs
100 meter farmers carry, 2 pood each hand
30 pistols

2 min rest

1 min max effort T2B		 2 rounds 25 reps
Performed as RX
Nick Globig 03/28/2015 Black Dog Crossfit None 3 RFT

20 KB Swings, 2 pood
10 Burpee Pullups
400 meter run		 14m 16s
Performed as RX
Nick Globig 03/27/2015 Blackdog Crossfit None 15.5

27-21-15-9

Calorie Row
Thrusters 95#		 11m 48s
Performed as RX
Nick Globig 03/23/2015 Blackdog Crossfit None with a continuously running clock:

0-4 min: 2 x (4 wall balls, 4 deadlifts, 4 KB Thrusters)
4-8 min: 2 x (8, 8, 8)
8-12 min: 2 (12, 12, 12)
etc.. until you can't finish the time in the alloted 4 min

Wall Balls: 20#/10'
Deadlifts: 185#
KB Thrusters: 1 pood		 2 rounds 63 reps
Performed as RX
Nick Globig 03/16/2015 Blackdog Crossfit None WOD: 150 wall balls, 20#/10'

every 2 minutes, 1 power snatch 135# Rx

 9m 58s
Workout Scaled
Nick Globig 03/11/2015 Blackdog Crossfit None WOD:

4 rft:

8 S2OH 135#
6 MU (subbed 6 pullups, 6 rings dips)
100 meter run
2 OHS 135#		 14m 36s
Performed as RX
Nick Globig 03/10/2015 Blackdog Crossfit None Strength: Every 2 minutes for 18 minutes, 3xSquat cleans. Maxed at 185 lbs

WOD:

For time 21-18-15-12-9
Thrusters 85#
KB Snatch Lunge 1 pood		 19m 15s
Performed as RX
Nick Globig 03/06/2015 Blackdog Crossfit None Open WOD 15.2

0-3 min: 2x (10 OHS, 10 C2B pullups)
3-6 min: 2x (12 OHS, 12 C2B pullups)
6-9 min: etc...

score is total reps

stop once you cannot complete round within the 3 minutes

OHS at 95#		 76 reps
Performed as RX
Nick Globig 03/04/2015 Blackdog Crossfit None Strength: Strict Press
8-6-4-2-4-6-8
65, 75, 85, 92, 80, 70, 60
95, 115, 125, 135, 125, 115, 95

WOD: For time
4x 8 deadlifts (225#)
6 burpee C2B pullups
400 meter run		 15m 50s
Performed as RX
Nick Globig 02/25/2015 Blackdog Crossfit None 800 meter row
7 over the rower burpees
7 squat snatches 95#
7 box jumps, 24"
600 meter row
9 ''
9 ''
9 ''
400 meter row
12 ''
12 ''
12 ''		 19m 59s
Performed as RX
Nick Globig 02/23/2015 Blackdog Crossfit None Strength: Backsquats 8-6-4-2-4-6-8
%'s: 60, 70, 80, 90, 85, 75, 65
8 @ 145, 6 @ 175, 4 @ 200, 2 @ 225, 4 @ 215, 6 @ 190, didn't finish up the last set of 8

***Based %'s off of a 250# 1 rep max, maybe time to start actually figuring out what that is?***

WOD: For time
100 meter run
40 thrusters @ 45#, 40 KBS @ 1.5 pood
200 meter run
30 thrusters @ 65#, 30 KBS ''
400 meter run
20 thrusters @ 75#, 20 KBS ''
600 meter run
10 thrusters @ 95#, 10 KBS ''		 26m 31s
Performed as RX
Nick Globig 02/18/2015 Blackdog Crossfit None WOD:
200m Run
2 Rounds of 20 Wall Balls, 15 Pullups, 10 OHS (95/65)
200m Run
2 Rounds of 20 Power Cleans (95/65), 15 Push Jerk, 10 Pistols (ea)
200m Run, 2 Rounds of 20 T2B (Subed K2E), 15 KB Swings (55/35), 10 Muscle Ups (Subed Dips)
200m Run, 2 Rounds of 20 Back Rack Lunges, 15 Burpee Over Bar, 10 Hang Squat Snatch (95/65)		 30m 00s
Workout Scaled
Nick Globig 02/16/2015 Blackdog Crossfit None Strength: Back Squat
8 @ 55, 6 @ 65, 4 @ 75, 2 @ 85, 4 @ 80, 6 @ 70, 8 @ 60
135, 155, 175, 195, 185, 165, 145

WOD: 6 RFT:
20 KB snatches @ 35 lbs alternating arms each rep
12 burpee over the box box jumps		 23m 25s
Workout Scaled
Nick Globig 02/09/2015 Blackdog Crossfit None Strength: back squat
6 @ 70, 5 @ 75, 4 @ 85, 3 @ 95, 4 @ 90, 4 @ 90, 4 @ 90
6x155, 5x165, 4x185, 3x205, 4x195, didn't get to last 2 sets

WOD: 8 min EMOM x 3
#1: 3x50 meter sprints
#2: odd: 35xDU's, even: 6xStrict pullups
#3: odd: 10 burpees, even: 12 T2B		 24m 00s
Performed as RX
Nick Globig 02/07/2015 Blackdog Crossfit None 4x

15 push press, 95 lbs
30 double unders
15 box jumps, 24"		 12m 34s
Performed as RX
Nick Globig 02/05/2015 Blackdog Crossfit None Strength: Back Squat
6 @ 65, 5 @ 75, 4 @ 80, 3 @ 90, 4 @ 85, 4 @ 85, 4 @ 85.
6 @ 185, 5 @ 205, 4 @ 215, 3 @ 235, 2 @ 225, 2 @ 215, didn't complete last set, overcoming stomach bug/sickness

WOD: 20 min AMRAP
30 pullups
50 air squats
70 double unders

Result: 2 rounds + 37 squats (double unders were awful)		 2 rounds 37 reps
Performed as RX
Nick Globig 11/03/2014 KAF Helen Three rounds for time:
Run 400 meters
1 1/2 pood Kettlebell X 21 swings (or 55 pound dumbbell swing)
12 Pull-ups		 10m 59s
Performed as RX
Nick Globig 10/31/2014 KAF Viking WOD Halloween WOD!
Partnered Viking WOD!

Row to the fight, run to the fight, fight, run to
the boat, row back home!

3,000m Row (switch @ 500m)

800m Run w/Hammer or Slam Ball

300 Tire Strikes/Slam Balls Combined

800m Run w/Sledge or Slam Ball

3,000m Row

(While one rows, other must hold
hammer high and yell and grunt to
taunt enemy/claim victory!)		 42m 44s
Performed as RX
Nick Globig 10/29/2014 KAF None WOD:
20 min Alt EMOM

Even Min: 5 Power Cleans @80% 1RM

Odd Min: 20 Deficit Push Ups on boxes
Sub DPU on plates, flat ground HRPU, or
HRPU on tires, or stacked tires		 20m 00s
Workout Scaled
Nick Globig 10/28/2014 KAF None Team WOD: For time

10 Alternating Body Blasters
(Burpee, Pull up, T2B, Pull Up, T2B)
20 Alt Turkish Get-ups (1.5/1 Pood)
30 Alternating Box Jumps (30/24)
40 Alt @ 5 reps, Power Snatch (75/55)
50 Alt Weighted AMSU (30/20)
60 Alt @ 10 reps, Hang PC (75/55)
70 Alt Wall Balls (20/14)
80 Cal Row, switch @ 10 Cals		 19m 33s
Performed as RX
Nick Globig 10/27/2014 KAF Grace 135 pound Clean and Jerk, 30 reps 4m 56s
Performed as RX
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