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Athlete Date Sort Location Workout Name Description Results
Pat Harwood 12/06/2013 None thruster sdlhp
30 sec on 30 sec off

3 rounds of:

OHS
Sit up
Body Row

Gymnastics



Pistols (10-10-10-10-10)



1 Arm DB Snatch (10-10-10-10-10)


Metcon



30-20-10 SDHP-Thruster (Time)

30-20-10 of:

Sumo deadlift high pull
Thruster (95/65)		 9m 18s
Performed as RX
Pat Harwood 12/05/2013 None 12 min amrap 12 min amrap
5 dl 185#
10 walking lunges 185#
10 box jump overs 30 in.		 4 rounds 9 reps
Performed as RX
Pat Harwood 12/04/2013 None Jeremy Three rounds, 21-15- and 9 reps, for time of:
95 pound Overhead squats
Burpees		 6m 58s
Performed as RX
Pat Harwood 12/02/2013 None row/ squat clean and jerks back squat x 10
275,325,385

8 min amrap
500 meter row and squat clean and jerks with leftover time 185#
 20 reps
Performed as RX
Pat Harwood 12/01/2013 None 50-10 50-10
double unders
pushups
situps
lunges		 22m 14s
Performed as RX
Pat Harwood 12/01/2013 None Annie 50-40-30-20 and 10 rep rounds of:
Double-unders
Sit-ups		 11m 07s
Performed as RX
Pat Harwood 12/01/2013 None 1 arm clean and jerks 5 rounds
10 -1 arm clean and jerks 70#
15 lunges with 70# db in front rack
25 double unders		 19m 05s
Performed as RX
Pat Harwood 11/27/2013 None 2 mni on/off burpees 2 min 40
kb swings 70# 45
box jumps 30 in. 40
wallballs 20# 35

dl 10 x 1
480

bench press 10 x 1
340
oh squat x 3
260		 160 reps
Performed as RX
Pat Harwood 11/25/2013 None thrusters thrusters x 5

135-165-195-225

wod

50-10
kb swings 53#
double unders
sit ups		 16m 45s
Performed as RX
Pat Harwood 11/24/2013 None 3 position snatch 3 position snatch
75-75-95-115-125-145-155-165

wod
50 dl 135#
100 pushups
200 situps
300 squats
50 dl 135#		 30m 21s
Performed as RX
Pat Harwood 11/23/2013 None front squats front squats x 5
135-185-225-260-290-325

bench press x 3
145-235-265-285-295

hang power snatches 75#-75 reps		 7m 51s
Performed as RX
Pat Harwood 11/19/2013 None oly snatches above knee,below knee,ground
95-115-135-155-165-175

snatches x 1
185-195-205(f)-205(f)-205-215-225-230(pr)-235(f)		 snatch 1RM: 230 lbs
Performed as RX
Pat Harwood 11/17/2013 None strict presses/gm's strict presses x 5

95-115-130-145-155-165-175

good mornings x 5

115-130-145-165-180-195-220

wod
10 min amrap
5 clean and jerks 185#
10 pistols
15 pushups		 4 rounds 2 reps
Performed as RX
Pat Harwood 11/16/2013 None oly snatch x 2
95-125-125-145-145-165-175-195

clean and jerk x 2
155-155-175-195-205-225

back squat x 3
225-305-335-385-415		 back squat 415(3) lbs
Performed as RX
Pat Harwood 11/11/2013 None clusters partner clusters
185#		 30 reps
Performed as RX
Pat Harwood 11/11/2013 None front rack lunges front rack lunges x 10

185-205-225-245		 front rack lunges 10RM: 245 lbs
Performed as RX
Pat Harwood 11/10/2013 None a well rounded athlete For Time @ 95lbs/65lbs
50 situps
40 Back Squat
30 Push Jerk
20 Thrusters
10 Snatch
20 OHS
30 hang Cleans
40 Deadlifts
50 pushups		 23m 21s
Performed as RX
Pat Harwood 11/10/2013 None bench press/good mornings bench press x 10
225,240,250,260(8)

good mornings x 10

115,145.165,175		 bench press 260 x 8 lbs
lbs
good mornings lbs
175 x 10 lbs
Performed as RX
Pat Harwood 11/09/2013 None oly snatches x 2
75,95,125,145,155,175

x 1
185,195,205

clean and jerks x 2
165,185,205

x 1
225,245,215,225

back squats x 5
215,295,375,405(4)		 snatch 205 lbs
clean and jerk 245 lbs
back squat 4RM: 405 lbs
lbs
Performed as RX
Pat Harwood 11/06/2013 None CrossFit Games Open 12.3 Complete as many rounds and reps as possible in 18 minutes of:
15 Box jumps (M 24" box / F 20" box)
12 Push press (M 115 lb / F 75 lb)
9 Toes-to-bar		 6 rounds 33 reps
Performed as RX
Pat Harwood 11/04/2013 None 5 min grace oh squats x 10

135,165,185,215

5 min grace
185#

30 reps		 30 reps
Performed as RX
Pat Harwood 11/03/2013 None thrusters and bench press thrusters x 3
135,155,170,190,205,215(2)

bench press x 5

135,185,220,245,265,280(4)

 bench press 280 x 4 lbs
lbs
thrusters 215 x 2 lbs
Performed as RX
Pat Harwood 10/31/2013 None Lurong Challenge WOD 1 Weightlifting



Push Jerk (3-3-3-3-3-3-3)



Bear Crawl (7 sets of 20 yards)


Metcon



Lurong Challenge WOD 1 (Time)

21-18-15-12-9-6-3 of:

Wall Balls (20/14)
Deadlifts (115/75)
Box Jumps (24/20)		 11m 09s
Performed as RX
Pat Harwood 10/30/2013 None deadlifts burpees 21,15,9
dl 225#
burpees		 5m 58s
Performed as RX
Pat Harwood 10/27/2013 None push presses strength front squats x 5
145,185,235,260,280,290,310

wod
5 push presses 155#
10 oh squats 155#
15 situps
15 min amrap
 5 rounds 5 reps
Performed as RX
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