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Athlete Date Sort Location Workout Name Description Results
Phillip Nocerino 10/29/2014 CrossFit Arioch None Strength

5 X 5 Front Squats, across 115#


Conditioning

EMOM25
5 rounds of:
Min 1: Max Burpees
Min 2: Max Walking Lunges (knee MUST touch ground)
Min 3: Max Abmat Sit ups
Min 4: Max Air Squats
Min 5: row for calories

Score=total # of repetitions		 477 reps
Workout Scaled
Phillip Nocerino 10/27/2014 CrossFit Arioch None Strength
Power Clean & Jerk 160# Max

Conditioning
1,000m Row
followed by 6 RFT of:
9 Front Squats (135#/95#) 95#
9 Pull-ups Green & Blue
9 KB Swings (55#/35#) 35

 17m 36s
Workout Scaled
Phillip Nocerino 10/22/2014 CrossFit Arioch None 3RFT
25 wall balls (20/14)
25 KB swings (55/35)		 020m 00s
Performed as RX
Phillip Nocerino 10/18/2014 CrossFit Arioch None WOD 10/18/2014
Teams of 2 complete:
(1 athlete works at a time):
40-30-20-10 of:
Power Snatches, 95/65
Box Jumps, 24/20

Immediately followed by:
40-30-20-10 of:
Overhead Squats, 95/65
TTB

Immediately followed by:
40-30-20-10 of:
Wall Balls, 20/14
Burpees

Worked with Curt 		43m 39s
Performed as RX
Phillip Nocerino 10/17/2014 CrossFit Arioch None 10-8-6-4-2
Clean and jerk (135/95)
1 round "Cindy" between sets

5 pull ups
10 push ups
15 air squats 		9m 58s
Performed as RX
Phillip Nocerino 10/15/2014 CrossFit Arioch None Front Squat 6 x 4 135#

15 Power Snatches (135/95) Scaled to 75#
100 Bar over lateral jumps
12 Power Snatches
100 BOLJ
9 Power Snatch
100 BOLJ
6 Power Snatch		 11m 14s
Workout Scaled
Phillip Nocerino 10/13/2014 CrossFit Arioch None 4RFT
800m run 1000 meter row in place of the run because of rain
20 burpees
20 pull-ups (Green & Blue Bands) 		32m 30s
Workout Scaled
Phillip Nocerino 10/08/2014 CrossFit Arioch None went by myself

Strength:

Power Clean 1 rep max 155 max
Back Squat 6 x 4 across 115#

Conditioning
21 - 15- 9
PowerClean (135/95#)
Bar Faciing Burpees

9:47 (95#)
 09m 47s
Workout Scaled
Phillip Nocerino 10/07/2014 CrossFit Arioch Annie 3 RFT
10 Push Press (95)
10 Box Jumbs 24"
3:24 RX

7 minute rest

50-40-30-20 and 10 rep rounds of:
Double-unders
Sit-ups
10:30 (singles)		 13m 54s
Performed as RX
Phillip Nocerino 10/06/2014 CrossFit Arioch Worse then Fran 6x6 Back squats 95#


30-20-10-5
pull-ups
Thrusters (95/65)		 9m 56s
Workout Scaled
Phillip Nocerino 10/04/2014 CrossFit Arioch WHY? 100 RFT
(1) Thruster
(2) Burpees		 41m 20s
Workout Scaled
Phillip Nocerino 10/03/2014 CrossFit Arioch None 5RFT
12 KB swings (55/35)
12 TTB
200m run		 11m 40s
Performed as RX