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Athlete Date Sort Location Workout Name Description Results
Rocky Lucas 07/30/2014 None 3x3x3 (press, injured leg 3x3x3

Behind back.. 80, 80, 85

Strict.. 80, 85, 90 (weak!)

push press.. 125, 130, 135

15, 10, 5- 115 lb cleans, 500 m row in between		 3 rounds 3 reps
Performed as RX
Rocky Lucas 07/29/2014 Thunder 3x3x3 (injured leg) 3x3x3 bench press

155, 155, 160

21-15-19
Heavy kettlebell
pushups with 15 lb on back		 3 rounds 3 reps
Performed as RX
Rocky Lucas 07/14/2014 Thunder High Jump MAx high jump

38 inches		 38 in
Performed as RX
Rocky Lucas 06/04/2014 Thunder 21 down to 3, pushup and KB 21-18-15-12-9-6-3

Orange kettle bell (1.5)
Push ups		 8m 58s
Performed as RX
Rocky Lucas 06/03/2014 Thunder 3x3x3 back squat 3x3x3 back squat 3 rounds 3 reps
Performed as RX
Rocky Lucas 05/27/2014 Thunder Back Squat 3x3x3 3x3x3 Back SquAT 3 rounds 3 reps
Performed as RX
Rocky Lucas 05/14/2014 Thunder Death by 10 meters 1 on first minute
2 on second
Etc		 16 rounds 1 reps
Performed as RX
Rocky Lucas 05/13/2014 Thunder 3x3x3x3x3 Back Squat 3x3x3x3x3 Back squat

 5 rounds 3 reps
Performed as RX
Rocky Lucas 05/09/2014 Thunder 4 x 400m 4 rounds of 400 m

3 min rest in between		 14m 42s
Performed as RX
Rocky Lucas 05/07/2014 Thunder Eight 200m sprints Eight 200m sprints
2 min rest in between		 19m 12s
Performed as RX
Rocky Lucas 05/06/2014 Thunder 3x3x3x3x3 Back Squat 3x3x3x3x3 Back Squat

165 lbs

 7 rounds 3 reps
Performed as RX
Rocky Lucas 05/02/2014 Thunder Two 800m sprints Two 800m sprints
4m rest in between		 10m 26s
Performed as RX
Rocky Lucas 05/01/2014 Thunder 100 pull-up, 100 wall-ball 100 pull-up
100 wall-ball		 15m 10s
Performed as RX
Rocky Lucas 04/29/2014 Thunder 5x5x5x5x5 BAck Squat 5x5x5x5x5 BAck Squat

155		 5 rounds 5 reps
Performed as RX
Rocky Lucas 04/28/2014 None Run 200-400-600-400-200 Run 200-400-600-400-200

Rest run time		 12m 32s
Performed as RX
Rocky Lucas 04/25/2014 Thunder Jackie 1000 meter row
45 pound Thruster, 50 reps
30 pull-ups		 10m 24s
Performed as RX
Rocky Lucas 04/25/2014 Thunder Isabel For time:
Snatch 95 pounds, 30 reps

 2m 30s
Workout Scaled
Rocky Lucas 04/22/2014 Crossfit Thunder 5x5x5 5x5x5 Deadlifts

225 lbs		 3 rounds 5 reps
Performed as RX
Rocky Lucas 04/22/2014 Thunder 5x5x5x5x5 Back Squat 5x5x5x5x5 Back Squat

145 lbs		 5 rounds 5 reps
Performed as RX
Rocky Lucas 04/16/2014 Crossfit Thunder 5x5x5x5x5 Back Squat 5x5x5x5x5 Back Squat

135 each round		 5 rounds 5 reps
Performed as RX