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Athlete Date Sort Location Workout Name Description Results
Pat Harwood 07/11/2013 Plymouth Crossfit Run and Double Unders Run 1000 meters
200 double unders		 14m 00s
Performed as RX
Pat Harwood 07/10/2013 Plymouth Crossfit Deadlift/wallBall/Kb Push Press 2 cleans 2 Jerks EMOTM 10
115-115-115-115-185-185-195-200-200-200

Deadlift/Wall Ball/Kb Push Press
21,15,9

DL 225
KB 53		 8m 25s
Performed as RX
Pat Harwood 07/09/2013 Hines Park Crossfit Kb snatches sled pushes
5 X 1
worked up to 210 # not counting sled weight

wod

20 kb snatches 53#
run 200
15 situps
12 min. amrap
 4 rounds 7 reps
Performed as RX
Pat Harwood 07/08/2013 Plymouth Crossfit Burpee Cluster Burpees and Squat Clean Thrusters
95 #
21,15,9
 8m 41s
Performed as RX
Pat Harwood 07/07/2013 Home Oly Bench Press
8 X 3
185-200-220-235-250-260-270-280(2)

Squat Snatch
10 X 1
95-115-135-145-155-165-170-185-190-200(f)		 280 lbs
190 lbs
Performed as RX
Pat Harwood 06/25/2013 None Partner Grace 60 reps Clean and Jerk(30 each partner)

205 #

12m 29s
Performed as RX
Pat Harwood 06/24/2013 Plymouth Crossfit Partner kettlebell/plyo/sprint OH SQUAT 5 x 5
95-135-155-175-200

C2B Pullups 5 x 10

Partner WOD
10 Plyo pushups
10 KB Swings (70 #)
run 100
10 rds		 7m 35s
Performed as RX
Pat Harwood 06/21/2013 The Foundry Chicago Air Force For time:
20 Thrusters 95/65
20 Sumo-high pulls
20 Push Jerks
20 Overhead squats
20 front squats

Begin workout with 4 burpees and perform 4 burpees at the top of every minute		 7m 45s
Performed as RX
Pat Harwood 06/20/2013 None Hang Squat Snatch EMOTM
3 hang squat snatches
95-95-95-115-115-115-125-125-135-135-135-145-145-165(F)-145-155(1)		 16m 00s
Performed as RX
Pat Harwood 06/19/2013 Plymouth crossfit Barbara back squat high bar
5-5-5-5-5
175-285-315-325-335

Barbara
3 rds + 20
25 min. cap		 25m 00s
Performed as RX
Pat Harwood 06/18/2013 Hines Park Crossfit 1 Mile Run bench press 5-5-5-5-5

175-225-245-255-255

Deadlift 5-5-5

175-225-315

run 1 mile		 6m 42s
Performed as RX
Pat Harwood 06/17/2013 Plymouth Crossfit Cleans 15 min emotm 1 clean grip deadlift, 1 power clean, 1 squat clean
135-135-135-155-155-155-175-175-175-195-195-195-205-225-235		 15m 00s
Performed as RX
Pat Harwood 06/16/2013 home squat clean/front squat/bar burpee squat snatches
2
45-65-95-115-130-145-155-165-170(1)


WOD
95 lb
10 squat cleans
10 front squats
10 bar over burpees

4 rounds +1		 15m 00s
Performed as RX
Pat Harwood 06/14/2013 Plymouth crossfit None high bar back squat 3 x 10 275

strict press from ground 135
10,8,6


3 min max reps
calorie row-54
burpees-39
pullups-39		 9m 00s
Performed as RX
Pat Harwood 06/14/2013 home thrusters and dips 5,4,3,2,1
bench press 235-240-245-255-260

thrusters(from rack)
145-160-180-190-200

wod
21,15,9
95 lb thrusters/dips		 4m 57s
Performed as RX
Pat Harwood 06/12/2013 Plymouth Crossfit None emotm hpsn + 2 oh squats

worked up to 145 X1 + 2		 20m 00s
Performed as RX
Pat Harwood 06/10/2013 Plymouth Crossfit None 185 thruster 3 lunges right/left
5 rounds
4:18		 4m 18s
Performed as RX
Pat Harwood 06/09/2013 home None 10-1
225 bench press/ 145 front rack lunges
26 min		 26m 00s
Performed as RX
Pat Harwood 06/08/2013 None oly lifting squat snatch worked up to 145 *3
clean and jerk worked up to 215 X 3
front squat worked up to 275 x 3
back squat worked up to 325 x 5		 above lbs
Performed as RX
Pat Harwood 06/07/2013 Plymouth Crossfit None 7 min amrap 5 c2b pullups/5 burpees
7 min to establish 3rmax of oh squats
175 x 3		 14m 00s
Performed as RX
Pat Harwood 06/06/2013 Hines Park Crossfit Jackie hs snatch worked up to 155X1

1000 meter row
45 pound Thruster, 50 reps
30 pull-ups		 8m 28s
Performed as RX
Pat Harwood 06/04/2013 home Air Force
body weight 209.4
squat snatches worked up to 145 X 3

For time:
20 Thrusters 95/65
20 Sumo-high pulls
20 Push Jerks
20 Overhead squats
20 front squats

Begin workout with 4 burpees and perform 4 burpees at the top of every minute		 12m 00s
Performed as RX
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