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Athlete Date Sort Location Workout Name Description Results
Paul Wernke 04/09/2014 CFSF CrossFit wod Snatch 1-1-1-1-1-1-1 170 lbs
Performed as RX
Paul Wernke 04/07/2014 CFSF CrossFit wod On a 12:00 minute clock:
1 minute of Double-unders
1 minute of DB snatch
2 minutes of Double-unders
2 minutes of DB snatch
3 minutes of Double-unders
3 minutes of DB snatch		 92 reps
Performed as RX
Paul Wernke 04/05/2014 CFSF CrossFit wod Back squat 3-3-3-3-3 315 lbs
Performed as RX
Paul Wernke 04/02/2014 CFSF CrossFit wod Hang squat clean 5-5-3-3-3-1-1-1-1 235 lbs
Performed as RX
Paul Wernke 04/01/2014 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		 018m 15s
Performed as RX
Paul Wernke 03/31/2014 CFSF CrossFit wod Row 2k 7m 20s
Performed as RX
Paul Wernke 03/26/2014 CFSF CrossFit wod 3 rounds:
800 meter run
2:00 rest		 18m 43s
Performed as RX
Paul Wernke 03/25/2014 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.		 27m 46s
Workout Scaled
Paul Wernke 03/24/2014 CFSF Jack Complete as many rounds as possible in 20 minutes of:
115 pound Push press, 10 reps
10 KB Swings, 1.5 pood
10 Box jumps, 24 inch box		 6 rounds 6 reps
Performed as RX
Paul Wernke 03/22/2014 CFSF CrossFit wod Push jerk 5-5-3-3-3-1-1-1-1-1 235 lbs
Performed as RX
Paul Wernke 03/20/2014 CFSF CrossFit wod 5k run 34m 44s
Performed as RX
Paul Wernke 03/18/2014 CFSF Daniel For time:
50 Pull-ups
400 meter run
95 pound Thruster, 21 reps
800 meter run
95 pound Thruster, 21 reps
400 meter run
50 Pull-ups		 25m 44s
Workout Scaled
Paul Wernke 03/17/2014 CFSF Arnie With a single 2 pood kettlebell:
21 Turkish get-ups, Right arm
50 Swings
21 Overhead squats, Left arm
50 Swings
21 Overhead squats, Right arm
50 Swings
21 Turkish get-ups, Left arm		 26m 35s
Workout Scaled
Paul Wernke 03/16/2014 CFSF BBBv.6 100 Burpees
Drink 2 beers, eat 2 burgers
75 Burpees
Drink 2 beers, eat 2 burgers
50 Burpees
Drink 2 beers, eat 2 burgers
25 Burpees
Drink 2 beers, eat 2 burgers		 1h 16m 00s
Performed as RX
Paul Wernke 03/14/2014 CFSF CrossFit Open 14.3 Workout 14.3
8 minute AMRAP:
10 deadlifts, 135 / 95 lb.
15 box jumps, 24 / 20 inch
15 deadlifts, 185 / 135 lb.
15 box jumps, 24 / 20 inch
20 deadlifts, 225 / 155 lb.
15 box jumps, 24 / 20 inch
25 deadlifts, 275 / 185 lb.
15 box jumps, 24 / 20 inch
30 deadlifts, 315 / 205 lb.
15 box jumps, 24 / 20 inch
35 deadlifts, 365 / 225 lb.
15 box jumps, 24 / 20 inch		 91 reps
Performed as RX
Paul Wernke 03/13/2014 CFSF CrossFit wod i mile run 10m 014s
Performed as RX
Paul Wernke 03/12/2014 CFSF CrossFit wod Push press 5-5-3-3-3-1-1-1-1-1 170-180-190-200-205-215-225(f)-225-225-235(f) lbs
Performed as RX
Paul Wernke 03/10/2014 CFSF RJ Five rounds for time of:
Run 800 meters
15 ft Rope Climb, 5 ascents
50 Push-ups		 42m 16s
Workout Scaled
Paul Wernke 02/26/2014 CFSF CrossFit Total Back squat 1RM
Shoulder Press 1RM
Deadlift 1RM		 385 lbs
165 lbs
435 lbs
Performed as RX
Paul Wernke 02/25/2014 CFSF Fore! 4 minutes Clean & jerk, 135 pounds
4 minutes rowing
4 minutes of Burpess
Reps and calories are added for a total score.		 101 reps
Performed as RX
Paul Wernke 02/24/2014 CFSF CrossFit wod 10k row 40m 10s
Performed as RX
Paul Wernke 02/21/2014 CFSF CrossFit wod 50 strict Push-ups
5k row		 20m 18s
Performed as RX
Paul Wernke 02/20/2014 CFSF Special Mary 5 HSPU
10 Pistols
15 Pull-ups
10 HSPU
20 Pistols
30 Pull-ups
15 HSPU
30 Pistols
45 Pull-ups
10 HSPU
20 Pistols
30 Pull-ups
5 HSPU
10 Pistols
15 Pull-ups		 24m 45s
Workout Scaled
Paul Wernke 02/18/2014 CFSF CrossFit wod 7:00 AMRAP
5 Box jumps, 30" box
225 pound Clean, 3 reps		 04 rounds 0 reps
Workout Scaled
Paul Wernke 02/17/2014 CFSF CrossFit wod 7:00 AMRAP
5 Triple-unders
185 pound Thruster, 3 reps		 06 rounds 25 reps
Workout Scaled
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