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Athlete Date Sort Location Workout Name Description Results
Pat Harwood 08/11/2013 Home Snatches 3 position Snatches
45-65-95-115-130-145-155-165

squat snatches X 2
165-165-165-165-165
 165# 3 position snatch lbs
Performed as RX
Pat Harwood 08/08/2013 Up North Clusters/run 10 clusters with 40#s
run 500
8 clusters
run 400
6 clusters
run 300
4 clusters
run 200
2 clusters
run 100		 11m 10s
Performed as RX
Pat Harwood 08/07/2013 Up North 50-10 50-10
alternating 1 arm snatches with 40#s
pushups
situps
lunges with 40#s in front rack		 39m 55s
Performed as RX
Pat Harwood 08/06/2013 Up North db thrusters/box jump overs 21,15,9

dumbbell thrusters 40 #s
box jump overs		 5m 55s
Performed as RX
Pat Harwood 08/06/2013 None 5 min amrap 5 min amrap

10 db strict presses 40#s
10 pistols		 4 rounds 0 reps
Performed as RX
Pat Harwood 08/06/2013 Up North 20 min amrap 5 db deadlifts 40#s
10 db hang cleans
15 db front squats
20 hands holding dumbbells pushups		 5 rounds 23 reps
Performed as RX
Pat Harwood 08/04/2013 Up North Chipper emotm 20

4 split db squat cleans 40#s
4 I arm db squat snatches 40#

wod
70 pushups
60 situps
50 db push jerks 40#s
40 dips
30 db squat cleans 40#s
20 pistols
10 burpees		 20m 16s
Performed as RX
Pat Harwood 08/02/2013 Up North db thrusters and push presses 5 X 10 Bulgarian split squats/weighted dips 40#

WOD
21,15,9
db Thrusters/pushpresses 40#		 9m 49s
Performed as RX
Pat Harwood 08/01/2013 Hines Park Crossfit turkish getups dl x 5

175-265-315-365-385

push press x 2

135-165-185-205-225


Amrap10 min
Turkish getups X4
10 pullups
run 200
 3 rounds 10 reps
Performed as RX
Pat Harwood 07/31/2013 Plymouth Crossfit kb hang snatches back squat 5 X2 at 80%

175-305-345-345-345-345-345

OH squats x 3
135-155-175-205-225-235(f)
Push jerks X3
135-155-175-185-195-205


wod kb hang snatches 53# 5 min amrap		 73 reps
Performed as RX
Pat Harwood 07/29/2013 Plymouth Crossfit front squats 5 X 2 Front squats at 70%

225-245-245-245-255

run 1000 meters
3 min rest X 3		 12m 50s
Performed as RX
Pat Harwood 07/28/2013 None Hang squat snatch hang squat snatch * 2

65-75-95-115-135-145-145-145-145-150-155-160(1)

WOD
10-5
deadlift 225#
thrusters 95#		 160 lbs
Performed as RX
Pat Harwood 07/26/2013 Plymouth Crossfit Front Squats Front Squat Insanity
30-20-10
155#
failure to complete all reps means you start over at a lighter weight

5 min dubz
122 I suck		 155 lbs
Performed as RX
Pat Harwood 07/25/2013 None Partner wod strength emotm 1 pwr snatch 3 oh squats
135-145-150-155-160-170-185(F)-175(F)

2 X 10 ghd situps/extentions

partner wod
50 hspus
50 target burpees
50 cal row		 7m 56s
Performed as RX
Pat Harwood 07/24/2013 Plymouth crossfit max pullups situps max pullups 3 min
max situps 3 min

30 sec on 30 off 80% of dl max 2 reps 14 rounds
375-375-375-375-375-375(1)-375(f)-345-345-345(1)-345(1)-345(2)

squat cleans x 2
135-185-205-225-235-225(f)-205-205-205 (f)		 60 reps
Performed as RX
Pat Harwood 07/23/2013 None Sprints/box jumps 3 hang power cleans 3 push presses emotm 14
135-155-155-155-175-175-175-175-175-180-180-180-180-180

wod
sprint 100
3 jump over the box 24 in
x 8		 10m 00s
Performed as RX
Pat Harwood 07/22/2013 Plymouth Crossfit kbswings 10-1 kb swings 53#
20 dubz
10-1 push presses 95#		 14m 36s
Performed as RX
Pat Harwood 07/21/2013 Home Thrusters Bench Press strength squat snatch
x 3
65-95-115-130
x 2
145-160-170-180-180-180


Wod
10 min amrap
5 bench press 225#
5 thrusters 165#		 4 rounds 1 reps
Performed as RX
Pat Harwood 07/19/2013 home None snatch balances
x 3
45-95-115-125-130-145-155-165-175-180

front squats
5 X 6

235-255-255-255-255

WOD
3 Squat snatches, 6 oh squats, 9 burpees 135#
5 rounds		 18m 17s
Performed as RX
Pat Harwood 07/18/2013 None Max HBBS / Running Pu/row HBBS
135-225-315-355-385-405(f)-405

WOD
row 200
run 800
30 pushups
3 rounds		 19m 22s
Performed as RX
Pat Harwood 07/17/2013 Plymouth Crossfit Grace skill-7 suicide sprints

wod

grace		 2m 21s
Performed as RX
Pat Harwood 07/16/2013 None Plymouth crossfit 5 x 10 wall ball and box jump(36 in)

Amrap
18 min.
5
toes to bar
10 lunges
15 squats		 17 rounds 11 reps
Performed as RX
Pat Harwood 07/15/2013 None Angie strength
emotm
3 squat snatches + 1 oh squat

95-115-115-135-135-145-155-155-165

Angie		 23m 51s
Performed as RX
Pat Harwood 07/14/2013 home Oly Bench Press-sets of 5
185-225-255-255-255-255(4)-255(3)

snatch dl/ snatch high pull / squat snatch

95-115-135-145-155-160-165-165-165-165-175
 squat snatch 175 lbs
lbs
Performed as RX
Pat Harwood 07/12/2013 None Nancy strength/skill
weighted ring dips 10 X 3 40#
L-sits10-20 sec at a time


Nancy
5 rounds 15 oh squats 95#
run 400		 13m 05s
Performed as RX
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