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Athlete Date Sort Location Workout Name Description Results
Phil Copeland 10/16/2012 CrossFit AZO Annie 50-40-30-20 and 10 rep rounds of:
Double-unders
Sit-ups		 17m 12s
Performed as RX
Phil Copeland 10/15/2012 CrossFit AZO 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.		 20m 00s
Performed as RX
Phil Copeland 10/11/2012 CrossFit AZO None Strength: OHS
5x3

WOD: AMRAP: 10min
3Medball Cleans
6 Wall Balls
9 Med Ball Sit ups
*sit ups you must toss the ball at the wall in front of you as you come up catch and go back down.		 8 rounds 0 reps
Performed as RX
Phil Copeland 10/08/2012 CrossFit AZO Mary Complete as many rounds in 20 minutes as you can of:
5 Handstand Push-ups
10 One legged squats, alternating
15 Pull-ups		 6 rounds 10 reps
Performed as RX
Phil Copeland 10/04/2012 CrossFit AZO None Back Squat
Weighted Pull ups
5x2

Back squat then go right to pull ups then rest 2-3mins. Train 2RM		 240 back squat lbs
20 weighted pull up lbs
Performed as RX
Phil Copeland 10/03/2012 CrossFit AZO None Push Press
5x3
then
3Rds
5 Power Cleans @Body Weight
10 Burpees		 5m 41s
Workout Scaled
Phil Copeland 10/02/2012 CrossFit AZO None 10-9-8-7-6-5-4-3-2-1
200m Run
Rocker Box Jump
24/20		 21m 47s
Workout Scaled
Phil Copeland 10/01/2012 CrossFit AZO Baconator 3attempts each for 1RM
OHS
PUSH JERK
SNATCH GRIP DEADLIFT		 OHS- 145 lbs
Snatch- 115 split lbs
Snatch Grip DL- 295 lbs
Performed as RX
Phil Copeland 09/25/2012 CrossFit AZO None 3Rds of:

5x
Power Clean @135/95
Front Squat
Push Press
Back Squat
Behind the neck Jerk

300m Shuttle Run, (50yrd)
3Min rest between sets		 18m 53s
Performed as RX
Phil Copeland 09/24/2012 CrossFit AZO None 1RM SNATCH 115 lbs
Performed as RX
Phil Copeland 09/20/2012 CrossFit AZO None Strength WOD
Clean and Jerk
7x5
 95, 115, 125, 135, 145, 155, 165 lbs
Performed as RX
Phil Copeland 09/17/2012 CrossFit AZO Tsunami Done in CFT Style
with these lifts:
Front Squat
Push Press
SHDP		 FS-205 Total: 525 lbs
PP-165 lbs
SHDP-155 lbs
lbs
Performed as RX