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Athlete Date Sort Location Workout Name Description Results
Pat Harwood 09/11/2013 None Fran Three rounds, 21-15- and 9 reps, for time of:
95 pound Thruster
Pull-ups		 4m 49s
Performed as RX
Pat Harwood 09/09/2013 None sprints 5 x 200 meter sprints

10 min amrap
50 dubz
15 target burpees
10 situps		 3 rounds 0 reps
Performed as RX
Pat Harwood 09/08/2013 None c and j 10 min amrap
5 cand j 165#
10 squats
15 situps		 6 rounds 0 reps
Performed as RX
Pat Harwood 09/06/2013 None oly snatch balances X 3
95,115,130,150,170,180,190(2),190

front squat 1 and 1/4 x 2
190,235,255,265,270,270,270

wod
10 squat snatches, 10 push presses 75#
10 min amrap		 4 rounds 5 reps
Performed as RX
Pat Harwood 09/04/2013 None Gwen Clean and Jerk 15-, 12- and 9-reps of:

Touch and go at floor only. Even a re-grip off the floor is a foul. No dumping. Use same load for each set. Rest as needed between sets.
135#
 135 # lbs
Performed as RX
Pat Harwood 09/04/2013 None oly snatches x 1

95,115,135,155,175, 195(f), 195(f), 155, 175, 180, 185
 185# lbs
Performed as RX
Pat Harwood 09/02/2013 home oly snatches
95-95
120-120
145-145-145
160-160
175-175
185 numerous misses 2 pwr but not full snatches

wod
21,15,9
thrusters/burpees 95#
 6m 09s
Performed as RX
Pat Harwood 08/28/2013 None Christine EMOTM for 10 Minutes (1-1-1)

1 Squat Clean
1 Hang Power Clean
1 Jerk (185 #)

Metcon

Christine (Time)

3 Rounds for time:
500m Row
12 Deadlifts, bodyweight
21 Box Jumps, 20"		 12m 44s
Performed as RX
Pat Harwood 08/27/2013 Plymouth Crossfit Hendel 1 squat clean + 5 front squats
185-215-235-260-275

Wod
10 toes to bar
10 power snatches 115#
10 wall balls 20#
5 rnds		 16m 42s
Performed as RX
Pat Harwood 08/26/2013 Plymouth crossfit Mary strength
deadlift x 10
325-335

bench press x 10
185-205-225-235

wod
mary
5 hspu
10 pistols
15 pullups
20 min amrap		 9 rounds 13 reps
Performed as RX
Pat Harwood 08/25/2013 Home bench press/good mornings Bench Press x 5
155-185-205-220-235-250-260(6)

Good mornings x 10
135-135-135-140-140

Wod

10-1 oh squats and burpees 135#		 17m 00s
Performed as RX
Pat Harwood 08/24/2013 Plymouth Crossfit OLY snatch from high hang x 3
95-95-95
snatch from above knee x 3
115-135-135
snatch from ground x 3
145-155-155-165
 165 lbs
Performed as RX
Pat Harwood 08/23/2013 Plymouth Crossfit Clean and Jerk x 1
135-165-185-205-225-235-245 (f)-245(f)-255(f)-255		 255 lbs
Performed as RX
Pat Harwood 08/23/2013 None row, thrusters, dips 7 min amrap
row 200
7 thrusters 135#
7 ring dips		 3 rounds 0 reps
Performed as RX
Pat Harwood 08/23/2013 Plymouth Crossfit Oly snatch balances x 3
95-115-135-145-155-165-180-190-205		 205 lbs
Performed as RX
Pat Harwood 08/21/2013 Plymouth Crossfit Oly hbbs
410 1rm
jerks off blocks X 3
175-185-205-215-225-235-245(1)		 hbbs lbs
410 1rm lbs
Performed as RX
Pat Harwood 08/20/2013 Home Clean and jerks clean and jerks x 2
135-135-155-155-185-185-195-195-210-210-225-225-225-225-230-230-240-240-250-250

strict presses x 2

135-135-150-160-160-160-160-160
 clean and jerk 250 X 2 lbs
lbs
Performed as RX
Pat Harwood 08/19/2013 None Team Wod hspu-1 mat
10-6-8-8-8


wod-team of 3 20 min cap
150 pistols
1000 meter run w 53# kb
150 kb swings
150 target burpees		 355 reps
Performed as RX
Pat Harwood 08/19/2013 None Snatches pwr snatch + snatch

95-125-145-150-155-155-160-160-165-165		 pwr snatch snatch 165 lbs
Performed as RX
Pat Harwood 08/16/2013 Home Oly Cycle Snatch - 5 x 3 (~70-80%)
150-155-160-165-170

Snatch pull - 4 x 4
170-185-200-220

Front squat - 5 x 2
270-275-280-285-290 		snatch 170(3) lbs
snatch pull 220(4) lbs
front squat 290(2) lbs
Performed as RX
Pat Harwood 08/15/2013 Plymouth Crossfit amrap push press X 2
200-200-200-200-200

15 min amrap

sled push 145#
30 dubz
20 squats
10 oh squats 95#		 4 rounds 10 reps
Performed as RX
Pat Harwood 08/14/2013 Plymouth Crossfit Snatches X 1
65-95-115-135-145-155-165-175-185-195-205(f)-205-210(f)-210-215-225(f)		 215 PR lbs
Performed as RX
Pat Harwood 08/14/2013 Plymouth Crossfit 10-1 hbbs
90% x 2 x 3

375-375-375

ring pushups 3 X 15

WOD
10-1 pullups /thrusters 95#
 7m 35s
Performed as RX
Pat Harwood 08/13/2013 Plymouth Crossfit row,dl,run,lunge emotm for 6 minutes 5 power snatches @ 135

wod
row 1000
30 dl 225#
run 1000
20 dl
lunge 200 meters
10 dl		 21m 02s
Performed as RX
Pat Harwood 08/12/2013 None oly clean and jerk X 1
70% 185
75% 200
80% 215
85% 225

snatch grip push press X 4
185
195
210
220

front squat X 2
275
275
275
285

metcon
15 powercleans
15 burpees
3 rounds
 7m 41s
Performed as RX
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