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Athlete Date Sort Location Workout Name Description Results
Nick Karwocki 02/15/2013 Concord Hospital crossfit.com 130215 Seven rounds for time of:
155 pound Push jerk, 7 reps
7 Chest to bar pull-ups
7 Burpees

For Scaling:
http://www.crossfitbrandx.com/index.php/forums/viewthread/17339/		 16m 30s
Workout Scaled
Nick Karwocki 02/12/2013 Concord Hospital Kelly Five rounds for time of:
Run 400 meters
30 Box jump, 24 inch box
30 Wall ball shots, 20 pound ball

For Scaling see:
http://www.crossfitbrandx.com/index.php/forums/viewthread/16740/		 25m 40s
Performed as RX
Nick Karwocki 02/11/2013 Concord Hospital Jackie 1000 meter row
45 pound Thruster, 50 reps
30 pull-ups

This is Rx/Pack. For lower scaling visit:
http://www.crossfitbrandx.com/index.php/forums/viewthread/17321/		 10m 00s
Performed as RX
Nick Karwocki 02/05/2013 Concord Hospital CrossFit.com 130205 For time:
205 pound Front squat, 20 reps
30 Box jump, 30 inch box
40 Kettlebell swings, 1.5 pood
50 Wall ball shots, 20 pound ball		 6m 00s
Workout Scaled
Nick Karwocki 02/04/2013 Concord Hospital crossfit.com 130131 Three rounds for time of:
30 Pull-ups
155 pound Deadlift, 30 reps
30 Box jump, 24 inch box

For Scaling:
http://www.crossfitbrandx.com/index.php/forums/viewthread/17252/		 11m 05s
Workout Scaled
Nick Karwocki 02/04/2013 Concord Hospital crossfit.com 130131 Three rounds for time of:
30 Pull-ups
155 pound Deadlift, 30 reps
30 Box jump, 24 inch box

For Scaling:
http://www.crossfitbrandx.com/index.php/forums/viewthread/17252/		 11m 05s
Workout Scaled
Nick Karwocki 02/01/2013 Concord Hospital Nancy 5 rounds for time of:
400 meter run
95 pound Overhead squat, 15 reps		 15m 10s
Workout Scaled
Nick Karwocki 01/30/2013 Concord Hospital Amanda Three rounds, 9-7- and 5 reps, for time of:
Muscle-up
135 pound Squat snatch		 9m 30s
Workout Scaled
Nick Karwocki 01/29/2013 Concord Hospital Cindy Complete as many rounds in 20 minutes as you can of:
5 Pull-ups
10 Push-ups
15 Squats		 16 rounds 5 reps
Performed as RX
Nick Karwocki 01/28/2013 Concord Hospital crossfit 130128 "Filthy Fifty" Backwards
For time:
50 Double unders
50 Burpees
50 Wall ball shots, 20 pound ball
50 Back extensions
50 Push press, 45 pounds
50 Knees to elbows
Walking Lunge, 50 steps
50 Kettlebell swings, 1 pood
50 Jumping pull-ups
50 Box jump, 24 inch box		 14m 32s
Workout Scaled
Nick Karwocki 01/24/2013 Concord Hospital Helen Three rounds for time:
Run 400 meters
1 1/2 pood Kettlebell X 21 swings (or 55 pound dumbbell swing)
12 Pull-ups		 11m 20s
Workout Scaled
Nick Karwocki 01/23/2013 Concord Hospital Christine 3 rounds for time of:
500m row
12 Bodyweight Deadlifts
21 Box Jumps		 10m 20s
Performed as RX
Nick Karwocki 01/22/2013 Concord Hospital Sean For Scaling:
http://www.crossfitbrandx.com/index.php/forums/viewthread/17191/
Rx
Ten rounds for time of:
11 Chest to bar pull-ups
75 pound Front squat, 22 reps

Pack
Five rounds for time of:
11 Pull-ups
65 pound Front squat, 22 reps		 10m 50s
Workout Scaled
Nick Karwocki 01/18/2013 Concord Hospital 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.		 276 reps
Performed as RX
Nick Karwocki 01/16/2013 Concord Hospital CrossFit.com 130116 For time:
30 Handstand push-ups
40 Pull-ups
50 Kettlebell swings, 1.5 poods
60 Sit-ups
70 Burpees		 9m 55s
Workout Scaled
Nick Karwocki 01/15/2013 Concord Hospital CrossFit.com 130114 Deadlift 5-5-5-5-5 reps 180-200-225-235-245 lbs
Performed as RX
Nick Karwocki 01/14/2013 Concord Hospital Lynne Five rounds for max reps of:
Body weight bench press
Pull-ups		 84 reps
Performed as RX
Nick Karwocki 01/11/2013 Concord Hospital Jackie 1000 meter row
45 pound Thruster, 50 reps
30 pull-ups		 11m 00s
Performed as RX
Nick Karwocki 01/09/2013 Concord Hospital Filthy Fifty For scaling go here:
http://www.crossfitbrandx.com/index.php/forums/viewthread/17121/

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		 16m 02s
Workout Scaled
Nick Karwocki 01/08/2013 Concord Hospital Diane 21-15-9 reps of:
225 pound Deadlift
Handstand push-ups		 11m 00s
Workout Scaled
Nick Karwocki 01/07/2013 Concord Hospital Crossfit.com 130106 For Scaling go here:
http://www.crossfitbrandx.com/index.php/forums/viewthread/17097/

Cindy
Complete as many rounds in 20 minutes as you can of:
5 Pull-ups
10 Push-ups
15 Squats

OR

Mary
Complete as many rounds in 20 minutes as you can of:
5 Handstand Push-ups
10 One legged squats, alternating
15 Pull-ups		 10 rounds 0 reps
Workout Scaled
Nick Karwocki 01/04/2013 Concord Hospital Fran 21-15-9: (Rx, Pack)
Thrusters (95#, 65#)
Pull-ups		 6m 45s
Workout Scaled
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