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Athlete Date Sort Location Workout Name Description Results
Pat Harwood 10/26/2013 None lurong # 7 20 Min Time Cap:
Ascending Ladder of
Burpees
Front Squat
Push Press
Farmer Carry
Ending with a Finisher
Level II (2)
Burpees
Front Squats at 95 lbs
Push Press at 95 lbs
Farmer Carry at 53 lbs
Finisher: Burpee Pull Ups		 14m 44s
Performed as RX
Pat Harwood 10/23/2013 None kb swings.burpees strength x 10 backsquats
175,265,315,355,375(9)

wod
kg swings 50-10
burpees 10,8,6,4,2		 9m 53s
Performed as RX
Pat Harwood 10/20/2013 None thrusters bar over burpees wod
10-1
thrusters 95#
bar over burpees		 10m 23s
Performed as RX
Pat Harwood 10/19/2013 None bench press lunges bench press x 10
135,185,205,220,240

lunges x 10 front rack

135,155,185,205

wod
10 pwr cleans 145#
10 dips
5 rounds		 10m 36s
Performed as RX
Pat Harwood 10/17/2013 None oly snatches x 2

94,125,145,165

x 1
180,185,190,195,200,205,210, 220(f), 220(f), 220, 225(f), 225, 230(f), 230(f), 230(f)

split jerk
worked up to 235 x 3		 225 lbs
Performed as RX
Pat Harwood 10/16/2013 None oh squats X 5
135,175,205,235,250		 250 x 5 lbs
Performed as RX
Pat Harwood 10/14/2013 None wall balls and pwr cleans 30 wall balls
30 pwr cleans 95#
30 wall balls
20 pwr cleans 95#
30 wall balls
10 pwr cleans 95#		 8m 04s
Performed as RX
Pat Harwood 10/13/2013 None front squats front squats x 3
135,185,235,255,270,285,300

pushups X 20X 5

wod
10 pwr cleans 135#
20 front squats 135#
30 lunges 135#
40 pushups
10 pwr cleans 135#
20 front squats 135#
30 lunges 135#		 18m 58s
Performed as RX
Pat Harwood 10/11/2013 None lurong # 5 oh squatsX 3
95,125,155,175,205,235,255,275(f),275(1), 290(f)

10 pwr snatches 115#
20 pullups
30 box jumps
40 kb swings 53#
10 pwr snatches 115#
20 pullups
30 box jumps
 10m 26s
Performed as RX
Pat Harwood 10/09/2013 None CrossFit Games Open 11.1 Complete as many rounds and reps as possible in 10 minutes of:
30 Double-unders
15 Power snatches

75lbs/35kg
 4 rounds 9 reps
Performed as RX
Pat Harwood 10/09/2013 None cleans x 2
135,170,205,225,245,255(3) + jerk		 255 lbs
Performed as RX
Pat Harwood 10/07/2013 None hpcl/bar over burpees snatches x 2

95,125,155,170

x 5 x1

180

wod 21,15,9
hpcl 155#
bar over burpees		 5m 15s
Performed as RX
Pat Harwood 10/06/2013 None Oh squat/burpees strength x 5
thrusters
135,155,170,185,200

situps x 5x 25

wod 10-1
oh squat 135#
burpees		 14m 49s
Performed as RX
Pat Harwood 10/02/2013 None wod 15 min amrap
200 meter row
7 hspu
7 c2b pullups		 7 rounds 0 reps
Performed as RX
Pat Harwood 09/29/2013 None front squats/ thrusters push presses x 3
135,155,170,190,200,200,200

front squats x 3

200,235,260,270,270,270,280,295,305

wod

21,15,9
front squats 135#
thrusters 95#		 8m 59s
Performed as RX
Pat Harwood 09/24/2013 None oh squat situps emotm 10 min front squat x 2

135,185,185,235,250,260,270,280,290,300

wod
50 oh squats 45#
100 situps
25 oh squats 115#
50 situps
10 oh squats 185 #
25 situps		 16m 44s
Performed as RX
Pat Harwood 09/23/2013 None Mr. Crossft Deadlift (5-5-5-5-5)

410 X5

Push Jerk (5-5-5-5-5)
205 X5

Metcon

Mr. CrossFit (Partner Style) (Time)
Mr. CrossFit with a partner. Both partners doing different moves at the same time. Scale options include teams of three.
10 rounds
100 meter row
10 thrusters (55/75)		 11m 40s
Performed as RX
Pat Harwood 09/22/2013 None None 8 X 3 close grip bench press
135,185,210,220,235,240,250,245

8 x 3 power snatches
135,135,135,140,140,145,145,150

wod 21,15,9

thrusters 135#
dips		 8m 27s
Performed as RX
Pat Harwood 09/20/2013 None Lurong Paleo Challenge
Warm-up

1000m Row (Time)

Max Effort 1000m Row

Skill Development

Pullup Class

15 Minute Pullup / variant Muscle Up Classes

Metcon

Lurong Challenge WOD 1 (Time)

20 pound Wall Balls, 21 Reps 115 pound Deadlifts, 21 Reps 24 inch Box Jumps, 21 Reps
20 pound Wall Balls, 18 Reps 115 pound Deadlifts, 18 Reps 24 inch Box Jumps, 18 Reps
20 pound Wall Balls, 15 Reps 115 pound Deadlifts, 15 Reps 24 inch Box Jumps, 15 Reps
20 pound Walls Balls, 12 Reps 115 pound Deadlifts, 12 Reps 24 inch Box Jumps, 12 Reps
20 pound Walls Balls, 9 Reps 115 pound Deadlifts, 9 Reps 24 inch Box Jumps, 9 Reps
20 pound Wall Balls, 6 Reps 115 pound Deadlifts, 6 Reps 24 inch Box Jumps, 6 Reps
20 pound Wall Balls, 3 Reps 115 pound Deadlifts, 3 Reps 24 inch Box Jumps, 3 Reps


































 14m 09s
Performed as RX
Pat Harwood 09/18/2013 None oly squat cleans x 2

135,165,195,225,240,260,270(f), 270(3)		 270 lbs
Performed as RX
Pat Harwood 09/18/2013 None run boy run drop snatches emotm 10 x 3
worked up to 135

wod

run 1000
10 toes 2 bar
run 800
15 toes to bar
run 400
20 toes to bar
run 200
25 toes to bar		 17m 57s
Performed as RX
Pat Harwood 09/16/2013 None triple 6 back squat x 5
175,265,315,335,355

wod
6 chest 2 bar pull ups
6 box jumps
6 push presses 115#
10 min amrap		 7 rounds 10 reps
Performed as RX
Pat Harwood 09/15/2013 None oh squats oh squats x 10
45-75-125
x 5
155
185
205
220(7)

wod
6 oh squats 150#
9 pushups
12 squats
12 min. amrap
 6 rounds 1 reps
Performed as RX
Pat Harwood 09/14/2013 None CrossFit Games Open 11.3 Complete as many rounds and reps as possible in 5 minutes of:
165 pound Squat clean
165 pound Jerk		 48 reps
Performed as RX
Pat Harwood 09/13/2013 None oly snatches worked u to 190 X 1 190 X 1 lbs
Performed as RX
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