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Athlete Date Sort Location Workout Name Description Results
Tyler Garland 11/07/2012 SJCC Crossfit Monday Conditioning 15 MIN AMRAP
15 strict Pull ups
25 DU
Run to the top of the hill and back (1200M)		 1 rounds 22 reps
Performed as RX
Victor Garcia 11/07/2012 Crossfit H-town None 5 rounds for time of:
5 Barbell Complex (135/95)
5 Chest to Bar Pull-ups
5 Toe to Bars

1 Barbell complex = Deadlift, Hang Clean, Front Squat, Front Press, Back Squat, Press from back		 15m 08s
Performed as RX
Tyler Garland 11/01/2012 SJCC Crossfit Thursday Strength Front Squat 5-5-5

 185-215-240 lbs
Performed as RX
Tyler Garland 10/30/2012 SJCC Crossfit Monday Strength Squat 5-5-5
Split Jerk Press 3-3-3-3		 125-155-185 lbs
65-75-85-95 lbs
lbs
Performed as RX
Tyler Garland 10/30/2012 SJCC Crossfit Burpee Pullup Hang Snatch AMRAP 12 Minutes

10 Burpee Box (or rope @ 20) Jump
10 Pull ups
10 Hang Snatches 65lbs		 3 rounds 119 reps
Performed as RX
Tyler Garland 10/29/2012 SJCC Crossfit Sled Hang Clean 7 hang cleans @ 135
7 toes 2 bar
50 M Sled push (down and back) @ 185 lbs

3 rounds for time		 5m 09s
Performed as RX
Tyler Garland 10/29/2012 SJCC Crossfit Bench Press Strength Bench Press 5-5-5
Shoulder Press 5
Shoulder Press 3
Shoulder Press 6		 95-105-115 lbs
110 lbs
125 lbs
140 lbs
Performed as RX
Tyler Garland 10/25/2012 SJCC Crossfit Bear Complex on Roids 5 DL 155
5 PC 155
5 Thrusters 155		 3 rounds 10 reps
Performed as RX
Victor Garcia 10/22/2012 Crossfit H-town None 4 Rounds for time of:
10 Deadlift (M 185/F 125)
15 Burpees
20 double unders
1 minute rest between rounds		 8m 19s
Performed as RX
Victor Garcia 10/17/2012 Crossfit H-town None 5 rounds for time of:
300m row
12 shoulder to overhead (M 115/F 75 lbs)
6ring muscle ups		 26m 40s
Workout Scaled
Victor Garcia 10/12/2012 Crossfit H-town None As many rounds as possible in 15 minutes of:
100 m run
12 push press (M 75/F 45 lbs)
10 pull-ups
12 sit-ups		 7 rounds 0 reps
Performed as RX
Victor Garcia 10/08/2012 Crossfit H-town None For time
100 Thrusters (M 95/F 65 lbs)
Every time the bar touches the ground, run 400m		 18m 20s
Performed as RX
Victor Garcia 10/01/2012 Crossfit H-town Cindy Complete as many rounds in 20 minutes as you can of:
5 Pull-ups
10 Push-ups
15 Squats		 20 rounds 0 reps
Performed as RX
Victor Garcia 09/19/2012 Crossfit H-town Heavy Rowing Grace 3 rounds for time of:
500m Row
10 Squat Cleans to Overhead (M 155 lbs/F 105 lbs)		 16m 14s
Performed as RX
Victor Garcia 09/12/2012 Crossfit H-town None As many rounds as possible in 8 minutes of:
5 Deadlift (M 225 lbs/F 135 lbs)
6 lateral barbell hops
7 hand release pushups		 12 rounds 0 reps
Performed as RX
Victor Garcia 09/10/2012 Crossfit H-town None 7 rounds for time of:
7 Power Snatches (M 95 lbs/F 65 lbs)
7 Box Jumps (M 24"/F 20")
7 Pullups		 10m 24s
Performed as RX
Victor Garcia 06/06/2012 Crossfit H-town None 3 rounds for time of:
25 kettlebell swings (M 55 lbs/F 35 lbs)
20 burpees
15 chin ups (palms facing in)		 11m 32s
Performed as RX
Victor Garcia 02/29/2012 Crossfit H-town None Three rounds for time of:
Run 400 meters
75/45 pound Squat snatch, 15 reps
9 Handstand push-ups		 17m 49s
Workout Scaled
Victor Garcia 02/25/2012 Crossfit H-town CrossFit Games Open 12.1 Complete as many reps as possible in 7 minutes of:
Burpees

Both hands must touch a target 6 inches above reach		 104 reps
Performed as RX
Jennifer Gottlieb 02/20/2012 CrossFit ATP WOD WOD
10-9-8-7-6-5-4-3-2--1
Power Cleans-F115/M155
Ring Pushups
Hose Sprint-100 ft each set		 23m 25s
Workout Scaled
Jennifer Gottlieb 01/23/2012 CrossFit ATP WOD WU
Mobility drills
800 meters
WOD
Four rounds
Snatch-12 reps F65/M95
Tire pull- 200ft
Side shuffle(low)-200 meters
Dubs-30 mod 90		 36m 05s
Workout Scaled
Jennifer Gottlieb 01/18/2012 CrossFit ATP WOD WU
Mobility drills

WOD
"Chipper"
100 dubs (300 mod)
90 sit ups
80 air squats
70 ring dips
60 wallballs
50 pullups
40 reverse lunges F25/M45
30 push press F65/M95
20 box jumps
10 OHS F65/M95		 43m 30s
Workout Scaled
Jennifer Gottlieb 01/16/2012 CrossFit ATP Nate WU
Joint mobility/Pose drills
1 mile T/T

WOD
Complete as many rounds in twenty minutes as you can of:
2/8 Muscle-ups
4/8 Handstand Push-ups
8/16 F24kg/M32kg Kettlebell swings		 8 rounds 0 reps
Workout Scaled
Jennifer Gottlieb 01/16/2012 CrossFit ATP 1 Mile 1 mile T/T 9m 41s
Performed as RX
Jennifer Gottlieb 01/09/2012 CrossFit ATP 01/09/12 WU
Mobility drills

jumprope x 10 minutes

WOD

The Bear Complex

5 rounds of:
Power Clean
Front Squat
Push Press
Back Squat
Push Press

*Once through these exercises is ONE rep. 7 reps in a round.
*No resting on the ground between reps – not even to re-grip!
* Front squat must be separate from the power clean!
*1 minute rest between rounds.		 12m 21s
Workout Scaled
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