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Athlete Date Sort Location Workout Name Description Results
Nick Karwocki 04/10/2013 Concord Hospital Diane 21-15-9 reps of:
225 pound Deadlift
Handstand push-ups		 7m 35s
Workout Scaled
Nick Karwocki 04/02/2013 Concord Hospital CrossFit.com 130402 For time:
115 pound Shoulder press, 10 reps
115 pound Overhead squat, 15 reps
115 pound Push press, 20 reps
115 pound Front squat, 25 reps
115 pound Push jerk, 30 reps
115 pound Back squat, 35 reps		 7m 05s
Workout Scaled
Nick Karwocki 03/29/2013 Concord Hospital Crossfit.com 130329 CrossFit Games Open 13.4

Complete as many reps as possible in 7 minutes following the rep scheme below:
135 pound Clean and jerk, 3 reps
3 Toes-to-bar
135 pound Clean and jerk, 6 reps
6 Toes-to-bar
135 pound Clean and jerk, 9 reps
9 Toes-to-bar
135 pound Clean and jerk, 12 reps
12 Toes-to-bar
135 pound Clean and jerk, 15 reps
15 Toes-to-bar
135 pound Clean and jerk, 18 reps
18 Toes-to-bar
This is a timed workout. If you complete the round of 18, go on to 21. If you complete 21, go on to 24, etc.		 54 reps
Workout Scaled
Nick Karwocki 03/28/2013 Concord Hospital Nasty Girls 3 rounds for time of:
50 Squats
7 Muscle-ups
135 pound Hang power cleans, 10 reps		 11m 30s
Workout Scaled
Nick Karwocki 03/26/2013 Concord Hospital Cameron For time:
50 Walking lunge steps
25 Chest to bar pull-ups
50 Box jumps, 24 inch box
25 Triple-unders
50 Back extensions
25 Ring dips
50 Knees to elbows
25 Wallball "2-fer-1s", 20 pound ball
50 Sit-ups
15 foot Rope climb, 5 ascents		 16m 10s
Workout Scaled
Nick Karwocki 03/21/2013 Concord Hospital Crossfit.com 130321 CrossFit Games Open 13.3

Complete as many rounds and reps as possible in 12 minutes of:
150 Wall ball shots, 20 pound ball
90 Double-unders
30 Muscle-ups		 260 reps
Workout Scaled
Nick Karwocki 03/19/2013 Concord Hospital CrossFit.com 130319 Complete as many rounds as possible in 12 minutes of:
75 pound Shoulder press, 4 reps
75 pound Sumo deadlift high-pull, 8 reps
75 pound Front squat, 12 reps		 4 rounds 0 reps
Performed as RX
Nick Karwocki 03/18/2013 Concord Hospital Angie For time:
100 Pull-ups
100 Push-ups
100 Sit-ups
100 Squats		 15m 50s
Workout Scaled
Nick Karwocki 03/15/2013 Concord Hospital CrossFit Games Open 13.2 Complete as many rounds and reps as possible in 10 minutes of:
115 pound Shoulder to overhead, 5 reps
115 pound Deadlift, 10 reps
15 Box jumps, 24" box

Scaling:
http://www.crossfitbrandx.com/index.php/forums/viewthread/17467/		 180 reps
Workout Scaled
Nick Karwocki 03/14/2013 Concord Hospital CrossFit.com 130313 Three rounds for time of:
185 pound barbell Overhead walk, 50 yards
185 pound barbell Walking lunge, 25 yards
95 pound barbells Farmer carry, 50 yards		 14m 50s
Workout Scaled
Nick Karwocki 03/12/2013 Concord Hospital Crossfit.com 130312 Overhead Squat 3-3-3-3-3 reps 65-75-85-95-110 lbs
Performed as RX
Nick Karwocki 03/11/2013 Concord Hospital Elizabeth 21-15-9 reps of:
Clean 135 pounds
Ring dips		 7m 50s
Workout Scaled
Nick Karwocki 03/08/2013 Concord Hospital Karen For time:
150 Wallball shots, 20 pound ball		 7m 30s
Performed as RX
Nick Karwocki 03/06/2013 Concord Hospital Filthy Fifty 50 Box jump, 24 inch box
50 Jumping pull-ups
50 Kettlebell swings, 1 pood
Walking Lunge, 50 steps
50 Knees to elbows
50 Push press, 45 pounds
50 Back extensions
50 Wall ball shots, 20 pound ball
50 Burpees
50 Double unders		 14m 40s
Workout Scaled
Nick Karwocki 03/05/2013 Concord Hospital Adrian Seven rounds for time of:
3 Forward rolls
5 Wall climbs
7 Toes to bar
9 Box jumps, 30" box		 21m 25s
Workout Scaled
Nick Karwocki 03/04/2013 Concord Hospital CrossFit.com 130302 Three rounds for time of:
Run 200 meters
100 meter Walking lunge
50 Squats		 9m 00s
Workout Scaled
Nick Karwocki 03/01/2013 Concord Hospital CFNE.com 13/03/01 OTM x 20
Odd Max Reps Squat Clean Thruster (135,95)
Even Rest

Reference:
http://crossfitnewengland.com/2013/02/28/friday-3-1-13/		 102 reps
Workout Scaled
Nick Karwocki 02/28/2013 Concord Hospital Isabel For time:
Snatch 135 pounds, 30 reps

Use 95 pounds, 65 pounds or broomstick as needed.		 2m 12s
Workout Scaled
Nick Karwocki 02/27/2013 Concord Hospital 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.		 11m 45s
Workout Scaled
Nick Karwocki 02/26/2013 Concord Hospital Zeus Three rounds for time of:
30 Wall ball shots, 20 pound ball
75 pound Sumo deadlift high-pull, 30 reps
30 Box jump, 20" box
75 pound Push press, 30 reps
Row 30 calories
30 Push-ups
Body weight Back squat, 10 reps		 34m 00s
Workout Scaled
Nick Karwocki 02/21/2013 Concord Hospital CrossFit.com 130221 12-9-6-3 reps for time of:
95 pound Power snatch
Burpee

For scaling please visit:
http://www.crossfitbrandx.com/index.php/forums/viewthread/17371/		 5m 40s
Workout Scaled
Nick Karwocki 02/20/2013 Concord Hospital Nicole Complete as many rounds in 20 minutes as you can of:
Run 400 meters
Max rep Pull-ups		 6 rounds 65 reps
Performed as RX
Nick Karwocki 02/19/2013 Concord Hospital crossfit.com 130218 Back Squat 5-5-5-5-5 135-175-200-225-235 lbs
Performed as RX
Nick Karwocki 02/19/2013 Concord Hospital Shoulder Press Shoulder Press 3-3-3-3-3-3-3 65-75-90-100-110-120-120 lbs
Performed as RX
Nick Karwocki 02/18/2013 Concord Hospital crossfit.com 130216 Complete as many rounds and reps as possible in 12 minutes of:
50 Squats
30 Push-ups
15 Pull-ups		 3 rounds 50 reps
Performed as RX
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