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Athlete Date Sort Location Workout Name Description Results
Richard Young 09/24/2019 None Gwen Clean and Jerk 15-, 12- and 9-reps of:

Touch and go at floor only. Even a re-grip off the floor is a foul. No dumping. Use same load for each set. Rest as needed between sets.		 115 lbs
Performed as RX
Richard Young 09/24/2019 None TRAIL RUN 3.5K trail run 3.50 km
Performed as RX
Richard Young 09/03/2019 None CrossFit Open 17.1 For time:
10 dumbbell snatches
15 burpee box jump-overs
20 dumbbell snatches
15 burpee box jump-overs
30 dumbbell snatches
15 burpee box jump-overs
40 dumbbell snatches
15 burpee box jump-overs
50 dumbbell snatches
15 burpee box jump-overs

Men use 50-lb. dumbbell and 24-in. box

Time cap: 20 minutes		 20m 35s
Performed as RX
Richard Young 08/29/2019 None None 5 RFT
7 SA DB bent rows, L, 50lbs
7 SA DB bent rows, R 50lbs
21 DB bench press, 50lbs
500 meter row		 3 rounds 0 reps
Workout Scaled
Richard Young 08/27/2019 None Fitness Challenge AMReps 15 mins: Burpees, Air Squats, AbMat Sit-ups, 2 and more
As many reps as possible in 15 mins of:
60 Burpees
120 Air Squats
100 AbMat Sit-ups
30 Pull-ups
10 Handstand Push-ups

There will be a running clock. Athletes will have 5 minutes of Burpees 4 minutes of Squats 3 minutes of Situps 2 minutes of Pull ups 1 minute of HSPU		 258 reps
Workout Scaled
Richard Young 08/26/2019 None None A) Core - 30 on : 30 off x 3 rounds

- Hollow Body Hold

- Superman

- Side Plank (right)

- Side Plank (left)

B) Push

- 5 second Eccentric Push-ups x 8 reps (drop to knees and push-up to reset)

- Shoulder Tap x 10ea

- Rest 60-90 seconds and Repeat for 3-5 rounds

C) Pull

- Seated Banded Ring Lat Pulldown x15 reps (if they cant be done unbroke, band tension is too high)

- SA DB Bent Over Row x 10ea (use free hand on a box or bench to support torso)

- Rest 60-90 seconds and Repeat for 3-5 rounds

D) Accessory

- DB Squeeze Floor Press x 8

- Supine DB Skullcrusher x 12

- Knee Tucks with Feet on Wall Ball Holding a Plank Position x 15		 DB Squeeze Floor Press-50 lbs
Supine DB Skullcrusher-35 lbs
Performed as RX
Richard Young 08/23/2019 None The Chief Max rounds in 3 minutes of:
135 pound Power cleans, 3 reps
6 Push-ups
9 Squats
Rest 1 minute. Repeat for a total of 5 cycles.		 20 rounds 9 reps
Workout Scaled
Richard Young 08/22/2019 None 5 RFT: 200 m and Burpees 5 rounds of:
Run, 200 m
15 Burpees		 14m 40s
Performed as RX
Richard Young 08/22/2019 None AMRAP 5 mins: Hollow Rocks, Russian Twists and L S 5:00 AMRAP:
10 Hollow Rocks
20 Russian Twists
L Sit Hold, 30 sec		 4 rounds 0 reps
Performed as RX
Richard Young 08/20/2019 None FT: Dumbbell Devil Press and Burpees 30 Dumbbell Devil Press
25 Burpees
20 Dumbbell Devil Press
15 Burpees
10 Dumbbell Devil Press
5 Burpees		 18m 23s
Workout Scaled
Richard Young 08/19/2019 None Every 3 mins for 15 mins: Dumbbell Push Press and Every 3 mins for 15 mins:
10 Dumbbell Push Press
14 Row Calories		 40lb DB's lbs
Performed as RX
Richard Young 08/15/2019 None 4 RFT: AbMat Sit-ups and Plank Holds 4 rounds of:
25 AbMat Sit-ups
Plank Hold, 30 secs		 5m 23s
Performed as RX
Richard Young 08/15/2019 None None Row, 2000 m
-- then --
10 rounds of:
3 Power Cleans, 95 lbs
6 Push-ups
9 Air Squats		 17m 05s
Performed as RX
Richard Young 08/14/2019 None None 13:00 AMRAP:
50 Alternating Dumbbell Snatches, 50 lbs
40 Burpees
30 Hanging Knee Raises
20 Piked Handstand Push-up Off Boxes		 1 rounds 48 reps
Performed as RX
Richard Young 08/14/2019 None None Sets
8 Strict Pull-ups
8 Strict Pull-ups
8 Strict Pull-ups		 24 reps
Workout Scaled