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Athlete Date Sort Location Workout Name Description Results
Paul Wernke 12/28/2013 CFSF TK Complete as many rounds as possible in 20 minutes of:
8 Strict Pull-ups
8 Box jumps, 36" box
12 Kettlebell swings, 2 pood		 5m 02s
Workout Scaled
Paul Wernke 12/27/2013 CFSF CrossFit wod Press 1-1-1-1-1
Push press 3-3-3-3-3
Push jerk 5-5-5-5-5		 190 lbs
170 lbs
165 lbs
Performed as RX
Paul Wernke 12/20/2013 CFSF 12 Days of Christmas 1 Deadlift, 95
2 Push-ups
3 Shoulder presses
4 Burpees
5 Box jumps, 20"
6 Squats
7 Sit-ups
8 Kettlebell swings, 35
9 Dips
10 Pull-ups
11 Knees to elbows
12 Hang power clean, 95		 37m 06s
Workout Scaled
Paul Wernke 12/19/2013 CFSF Griff For time:
Run 800 meters
Run 400 meters backwards
Run 800 meters
Run 400 meters backwards		 17m 40s
Performed as RX
Paul Wernke 12/18/2013 CFSF Lumberjack 20 20 Deadlifts (275lbs)
Run 400m
20 KB swings (2pood)
Run 400m
20 Overhead Squats (115lbs)
Run 400m
20 Burpees
Run 400m
20 Pullups (Chest to Bar)
Run 400m
20 Box jumps (24")
Run 400m
20 DB Squat Cleans (45lbs each)
Run 400m		 41m 20s
Workout Scaled
Paul Wernke 12/16/2013 CFSF Michael Three rounds for time of:
Run 800 meters
50 Back Extensions
50 Sit-ups		 28m 22s
Performed as RX
Paul Wernke 12/15/2013 CFSF Jerry For time:
Run 1 mile
Row 2K
Run 1 mile		 31m 52s
Performed as RX
Paul Wernke 12/14/2013 CFSF Boom, Boom, Pow 11-10-9-8-7-6-5-4-3-2 reps:
Dips
Deadlifts, 185/105
Pull-ups
Front squat, 115/65
Loaded sit-ups, 20/16		 52m 14s
Workout Scaled
Paul Wernke 12/12/2013 CFSF Whitten Five rounds for time of:
22 Kettlebell swings, 2 pood
22 Box jump, 24 inch box
Run 400 meters
22 Burpees
22 Wall ball shots, 20 pound ball		 40m 30s
Workout Scaled
Paul Wernke 12/11/2013 CFSF Nicole Complete as many rounds in 20 minutes as you can of:
Run 400 meters
Max rep Pull-ups		 5 rounds 29 reps
Performed as RX
Paul Wernke 12/10/2013 CFSF Elizabeth 21-15-9 reps of:
Clean 135 pounds
Ring dips		 12m 53s
Workout Scaled
Paul Wernke 12/08/2013 CFSF Jackie 1000 meter row
45 pound Thruster, 50 reps
30 pull-ups		 15m 30s
Performed as RX
Paul Wernke 12/07/2013 CFSF Helen Three rounds for time:
Run 400 meters
1 1/2 pood Kettlebell X 21 swings (or 55 pound dumbbell swing)
12 Pull-ups		 20m 04s
Performed as RX
Paul Wernke 12/06/2013 CFSF Charlotte 21, 15, 9 reps of:
95/65 pound Overhead squat
95/65 pound Sumo deadlift high pull		 9m 50s
Performed as RX
Paul Wernke 12/04/2013 CFSF Annie 50-40-30-20 and 10 rep rounds of:
Double-unders
Sit-ups		 12m 19s
Workout Scaled
Paul Wernke 12/03/2013 CFSF Linda 10-9-8-7-6-5-4-3-2-1 reps of the triplet:

Deadlift: 1 1/2 body weight
Bench press: body weight
Clean: 3/4 body weight

Set up three bars and storm through for time.		 38m 06s
Workout Scaled
Paul Wernke 12/02/2013 CFSF Barbara Five rounds, each for time of:
20 Pull-ups
30 Push-ups
40 Sit-ups
50 Squats

Rest precisely three minutes between each round.		 36 rounds 07 reps
Workout Scaled
Paul Wernke 11/25/2013 CFSF CrossFit wod Bench press 2-2-2-2-2-2-2-2-2-2 275 lbs
Performed as RX
Paul Wernke 11/24/2013 CFSF CrossFit wod 5 rounds:
50 Wall ball shots, 20/16
400 meter run		 22m 36s
Workout Scaled
Paul Wernke 11/22/2013 CFSF Willy Three rounds for time of:
Run 800 meters
225 pound Front squat, 5 reps
Run 200 meters
11 Chest to bar pull-ups
Run 400 meters
12 Kettlebell swings, 2 pood		 47m 32s
Workout Scaled
Paul Wernke 11/20/2013 CFSF CrossFit wod 15 Dumbbell burpee box-overs, 50 pounds, 24" box
315 pound Deadlift, 15 reps
205 pound Overhead squat, 15 reps
15 Muscle-ups		 24m 27s
Workout Scaled
Paul Wernke 11/18/2013 CFSF Filthy Fifty 50 Box jump, 24 inch box
50 Jumping pull-ups
50 Kettlebell swings, 1 pood
Walking Lunge, 50 steps
50 Knees to elbows
50 Push press, 45 pounds
50 Back extensions
50 Wall ball shots, 20 pound ball
50 Burpees
50 Double unders		 28m 17s
Workout Scaled
Paul Wernke 11/17/2013 CFSF CrossFit wod Hang power snatch 3-3-3-3-3 135 lbs
Performed as RX
Paul Wernke 11/16/2013 CFSF Lee Five rounds for time of:
Run 400 meters
345 pound Deadlift, 1 rep
185 pound Squat clean, 3 reps
185 pound Push jerk, 5 reps
3 Muscle-ups
15 foot Rope climb, 1 ascent		 30m 04s
Workout Scaled
Paul Wernke 11/14/2013 CFSF Helen Three rounds for time:
Run 400 meters
1 1/2 pood Kettlebell X 21 swings (or 55 pound dumbbell swing)
12 Pull-ups		 15m 47s
Workout Scaled
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