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Athlete Date Sort Location Workout Name Description Results
Rocky Skocik 08/22/2012 CrossFit Eclipse deadlift 21-15-9 reps
unbroken sets resting 3 minutes between each set

or

15-12-9 reps		 245 lbs
Performed as RX
Rocky Skocik 08/21/2012 CrossFit Eclipse None as many rounds as possible in 20 minutes
10 x burpees
20 x front squats (75/55lbs)
30 x double unders		 6 rounds 18 reps
Performed as RX
Rocky Skocik 08/19/2012 CrossFit Eclipse Capital Gains 20-18-16-14-12-10-8-6-4-2 reps
burpee into a dumbbell thruster (45/25lbs)
run 200 meters between each round		 27m 38s
Performed as RX
Rocky Skocik 08/17/2012 CrossFit Eclipse Manscape
as many rounds as possible in 12 minutes

5 x deadlifts (bodyweight)

12 x dumbbell push press (35% bodyweight)		 11 rounds 4 reps
Performed as RX
Rocky Skocik 08/16/2012 CrossFit Eclipse None
3 rounds

3 muscle ups (chest to bar pull ups if you don't have them)

5 power cleans (185/113lbs)

7 wall balls (20/14 lbs) at 10 foot target

After round one: 21 burpee over bar (lateral jump)

After round two: 15 burpee over bar (lateral jump)

After round three: 9 burpee over bar (lateral jump)		 12m 02s
Workout Scaled
Rocky Skocik 08/15/2012 CrossFit Eclipse double swinger 3 rounds
40 double unders
20 kettlebell swings (55/35lbs)
30 double unders
15 kettlebell swings
20 double unders
10 kettle bell swings
 16m 06s
Performed as RX
Rocky Skocik 08/13/2012 CrossFit Eclipse None
for time:

10 x pistols (alternating each leg, 20 total)

20 x box jumps (24/20")

30 x knees to elbows

40 x hand release push ups

50 x jumping pull ups

40 x hand release push ups

30 x knees to elbows

20 x box jumps (24/20")

10 x pistols (alternating each leg, 20 total)		 16m 38s
Performed as RX
Rocky Skocik 08/10/2012 CrossFit Eclipse gilly 2 rounds
200 meter run
7 thrusters (135/95)
400 meter run
7 thrusters (135/95)		 14m 28s
Performed as RX
Rocky Skocik 08/08/2012 CrossFit Eclipse gimme a break 5 rounds
amrap in 2 minutes
3 power snatches (145/95)
9 burpees
rest one minute		 12 rounds 7 reps
Workout Scaled
Rocky Skocik 08/07/2012 CrossFit Eclipse 3-2-1 contact! 3 minutes of max reps push jerk (135/95)
rest 2 minutes
2 minutes of max calories rowing
rest 1 minute
1 minute of max reps jumping lunges alternating legs		 138 reps
Workout Scaled
Rocky Skocik 08/07/2012 CrossFit Eclipse 5 rm shoulder press 12 minutes to establish a 5 rep max on shoulder press 95 lbs
Performed as RX
Rocky Skocik 08/01/2012 CrossFit Eclipse very berry as many rounds as possible in 20 minutes:
5 burpee into pull ups
10 ring dips
15 sit ups		 8 rounds 2 reps
Performed as RX
Rocky Skocik 07/31/2012 CrossFit Eclipse CrossFit Games Open 11.6 Complete as many reps as possible in 7 minutes of the following rep scheme:
100 pound Thruster, 3 reps
3 Chest to bar Pull-ups
100 pound Thruster, 6 reps
6 Chest to bar Pull-ups
100 pound Thruster, 9 reps
9 Chest to bar Pull-ups
100 pound Thruster, 12 reps
12 Chest to bar Pull-ups
100 pound Thruster, 15 reps
15 Chest to bar Pull-ups
100 pound Thruster, 18 reps
18 Chest to bar Pull-ups
100 pound Thruster, 21 reps
21 Chest to bar Pull-ups...

This is a timed workout. If you complete the round of 21, go on to 24. If you complete 24, go on to 27, etc.		 0 rounds 61 reps
Performed as RX
Rocky Skocik 07/30/2012 CrossFit Eclipse eye of the tiger 1 power clean ( these are meant to be as close to your 1RM as possible)

50 double unders

50 ab mat sit ups

rest 2 minutes

1 power clean

40 double unders

40 ab mat sit ups

rest 1:30

1 power clean

30 double unders

30 ab mat sit ups

rest 1 minute

1 power clean

20 double unders

20 ab mat situps

rest 30 seconds

1 power clean

10 double unders

10 ab mat sit ups		 10m 20s
Performed as RX
Rocky Skocik 07/28/2012 CrossFit Eclipse Pancakes! 10-9-8-7-6-5-4-3-2-1 reps

hang power cleans (95/65lbs)

20-18-16-14-12-10-8-6-4-2 reps ( each leg)

dumbbell walking lunges (40/25 lbs)		 16m 33s
Performed as RX
Rocky Skocik 07/26/2012 CrossFit Eclipse 1 rm clean and jerk 12 minutes to establish a 1rm on clean and jerk 165 lbs
Performed as RX
Rocky Skocik 07/25/2012 CrossFit Eclipse None 50 box jumps (24/20")
40 kettlebell swings (35/32lbs)
30 burpees
20 medicine ball cleans (20/14lbs)
10 handstand push ups
20 medicine ball cleans
30 burpess
40 kettle bell swings
50 box jumps		 18m 56s
Performed as RX
Rocky Skocik 07/24/2012 CrossFit Eclipse 20 rep back squat 1 set of 20 rep
back squat

unbroken		 185 lbs
Performed as RX
Rocky Skocik 07/24/2012 CrossFit Eclipse 100 pull ups 100 pull ups for time 8m 10s
Performed as RX
Rocky Skocik 07/23/2012 CrossFit Eclipse None "Catch me if I fall"

as many rounds as possible in 20 minutes:

run 400 meters

5 front squats (135/95lbs)

20 double unders

run 400 meters

10 front squats ( 135/95lbs)

40 double unders

run 400 meters

15 front squats (135/95)

60 double unders		 1 rounds 74 reps
Performed as RX
Rocky Skocik 07/20/2012 CrossFit Eclipse 3 minute drill "3 minute drill"

5 rounds

run 200 meters

as many reps as possible with time remaining:

thrusters (95/65lbs)

rest 2 minutes		 0 rounds 111 reps
Performed as RX
Rocky Skocik 07/19/2012 CrossFit Eclipse 1 rm split jerk 1rm split jerk 165 lbs
Performed as RX
Rocky Skocik 07/18/2012 CrossFit Eclipse None 10-8-6-4-2 reps
sumo deadlift high pull (115/75 lbs)
burpees over the bar (lateral jump)

2-2-2-2-2 reps
muscle ups (chest to bar pull ups)		 5m 59s
Workout Scaled
Rocky Skocik 07/17/2012 CrossFit Eclipse None 10-8-6-4-2 rep
front squats (185/135lbs)
handstand pushups

 26m 43s
Workout Scaled
Rocky Skocik 07/16/2012 CrossFit Eclipse None 30 x hand release pushups
50x double unders
50 x dumbbell walking lunges (45/25lbs) each leg
50 x double unders
30 x toes to bar
50x double unders
30 x dumbbell ground to overhead (45/25lbs)

*you may clean and jerk or snatch the ground to overhead		 17m 05s
Performed as RX
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