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Athlete Date Sort Location Workout Name Description Results
Nick Karwocki 03/28/2014 Concord Hospital 032814 XFIT Hardcore 600m Run
25 KB's 1 Pood
600m Run
25 Burpees
600m Run
25 Box Jumps		 14m 50s
Performed as RX
Nick Karwocki 03/17/2014 Concord Hospital Jackie 1000 meter row
45 pound Thruster, 50 reps
30 pull-ups		 9m 25s
Performed as RX
Nick Karwocki 02/17/2014 Concord Hospital 021714 XFit Hardcore 50-40-30-20-10
-Ab Mats
-Box Jumps
-Lunges (total)
-400m Run(Rds 40+20)
 21m 55s
Performed as RX
Nick Karwocki 02/13/2014 Concord Hospital crossfit.com 140213 Set rower for 3 intervals of 2 minutes of rowing and 2 minutes of rest.
During the first rest period, perform max pull-ups; the second rest period, max burpees; and the third rest period, max GHD sit-ups (hand to floor).

Add all reps to calories for each row and post sum to comments.		 226 reps
Workout Scaled
Nick Karwocki 02/13/2014 Concord Hospital 021114 XFit Hardcore 5 RFT

- 400m Run
- 20 Hand to Hand KB's 35/55
- 15 CTB Pullups
- 10 Renegade Rows 20/30		 26m 28s
Workout Scaled
Nick Karwocki 02/10/2014 Concord Hospital crossfit.com 140210 3 rounds for time of:
115 pound Power clean, 21 reps
27 Burpees
27 GHD Sit-ups		 10m 23s
Workout Scaled
Nick Karwocki 02/05/2014 Concord Hospital crossfit.com 140205 In front of a clock set for nine minutes:
2 minutes of Burpees
2 minutes of GHD Sit-ups
2 minutes of Inverted Burpees
1 minute of Burpees
1 minute of GHD Sit-ups
1 minute of Inverted Burpees		 149 reps
Performed as RX
Nick Karwocki 02/04/2014 Concord Hospital 020414 White Mountain Crossfit AFAP

- 25 Burpees
- 25 Power Cleans 135/95
- 25 Burpees

Plus EMOM (Every minute on the minute)

- 7 Wall Balls 20/14		 8m 48s
Workout Scaled
Nick Karwocki 02/03/2014 Concord Hospital 020314 White Mountain Crossfit Max Rounds in 7 Mins
Up the Ladder by 3's of:

Front Squats, 115/80
Box Jump, 24/20

Complete 3 squats and 3 box jumps, then 6, then 9, etc

Rest for 5 Mins

Then, complete for time

-50 Pullups		 4 rounds 23 reps
Performed as RX
Nick Karwocki 01/31/2014 Concord Hospital 013114 Crossfit Hardcore 4 RFT
15 Ab Mat Situps
15 KB's 35/55
15 Front Rack Lunges 35/45		 7m 30s
Workout Scaled
Nick Karwocki 01/29/2014 Concord Hospital Murph For time:
1 mile Run
100 Pull-ups
200 Push-ups
300 Squats
1 mile Run

Partition the pull-ups, push-ups, and squats as needed. Start and finish with a mile run. If you've got a twenty pound vest or body armor, wear it.		 28m 30s
Workout Scaled
Nick Karwocki 01/28/2014 Concord Hospital Crossfit.com 140128 For time:
135 pound Thruster, 15 reps
135 pound Sumo deadlift high-pull, 21 reps
135 pound Thruster, 12 reps
135 pound Sumo deadlift high-pull, 15 reps
135 pound Thruster, 9 reps
135 pound Sumo deadlift high-pull, 9 reps		 4m 26s
Workout Scaled
Nick Karwocki 01/27/2014 Concord Hospital 012714 White Mountain WOD For time:
30 Thrusters, 115/80
30 Pull ups
30 Power Cleans, 115/80
30 Burpees
30 Jerks, 115/80
30 Box jump, 24/20		 16m 30s
Workout Scaled
Nick Karwocki 01/27/2014 Concord Hospital 012314 White Mountain WOD Complete for time
21-15-9
Wall Balls, 20/14
Pull ups
Thrusters, 95/65
Box Jumps, 24/20
KBS, 53/35		 13m 42s
Workout Scaled
Nick Karwocki 06/21/2013 Concord Hospital CrossFit.com 130617 Three rounds for time of:
Row 1000 meters
20 Pull-ups
30 Box jumps, 20 inch box		 17m 50s
Workout Scaled
Nick Karwocki 06/11/2013 Concord Hospital CrossFit.com 130611 21-15 and 9 rep rounds of:
Left-arm Kettlebell snatch, 1.5 pood
Right-arm Kettlebell snatch, 1.5 pood
Pull-ups		 6m 30s
Workout Scaled
Nick Karwocki 06/10/2013 Concord Hospital CrossFit.com 130609 21-18-15-12-9-6 and 3 rep rounds of:
Sumo deadlift high-pull, 75 pounds
Push jerk, 75 pounds		 11m 40s
Workout Scaled
Nick Karwocki 06/04/2013 Concord Hospital Annie 50-40-30-20 and 10 rep rounds of:
Double-unders
Sit-ups		 11m 42s
Workout Scaled
Nick Karwocki 06/03/2013 Concord Hospital CrossFit.com 130601 2013 CrossFit Games Regional Event 6

For time:
100 Double-unders
50 Handstand push-ups
40 Toes-to-bar
160 pound Shoulder to overhead, 30 reps
90 footWalking lunge with 160 pound barbell in front rack		 9m 30s
Workout Scaled
Nick Karwocki 05/30/2013 Concord Hospital CrossFit.com 130529 Back Squat 3 reps
Back Squat 2-2-2 reps
Back Squat 1-1-1-1-1 reps		 135-145-155-180-190-200-200-135-135 lbs
Performed as RX
Nick Karwocki 05/21/2013 Concord Hospital Omar For time:
95 pound barbell Thrusters, 10
15 Bar-facing burpees
95 pound barbell Thrusters, 20
25 Bar-facing burpees
95 pound barbell Thrusters, 30
35 Bar-facing burpees		 17m 21s
Workout Scaled
Nick Karwocki 05/20/2013 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		 12m 20s
Workout Scaled
Nick Karwocki 05/15/2013 Concord Hospital Kelly Five rounds for time of:
Run 400 meters
30 Box jump, 24 inch box
30 Wall ball shots, 20 pound ball		 15m 26s
Workout Scaled
Nick Karwocki 04/30/2013 Concord Hospital CrossFit.com 130430 For time:
100 ft Walking lunge
50 Push-ups
50 Double-unders
25 Knees to elbows
5 Rope climb, 15 ft
50 Box jump, 24 inch box
25 Overhead squats, 65 pounds
25 L-pull-ups
50 Sit-ups

For Scaling:
http://www.crossfitbrandx.com/index.php/forums/viewthread/17664/		 15m 35s
Workout Scaled
Nick Karwocki 04/25/2013 Concord Hospital CrossFit.com 130422 Three rounds for time of:
Run 800 meters
50 Wall ball shots, 20 pound ball		 16m 30s
Workout Scaled
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