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Athlete Date Sort Location Workout Name Description Results
Russell Nichols 01/03/2014 CFSF Hard Cindy 20:00 AMRAP
5 Loaded pull-ups, 35 pounds
10 Incline push-ups, 30" box
15 Loaded squats, 45 pound plate		 11 rounds 1 reps
Performed as RX
Russell Nichols 12/28/2013 CFSF TK Complete as many rounds as possible in 20 minutes of:
8 Strict Pull-ups
8 Box jumps, 36" box
12 Kettlebell swings, 2 pood		 6m 10s
Performed as RX
Russell Nichols 12/27/2013 CFSF CrossFit wod Press 1-1-1-1-1
Push press 3-3-3-3-3
Push jerk 5-5-5-5-5		 165,205,195 lbs
Performed as RX
Russell Nichols 12/26/2013 CFSF DG Complete as many rounds as possible in 10 minutes of:
8 Toes to bar
35 pound Dumbbell thruster, 8 reps
35 pound Dumbbell walking lunge, 12 steps		 6 rounds 10 reps
Performed as RX
Russell Nichols 12/23/2013 CFSF Schmalls Run 800 meters
Then two rounds of:
50 Burpees
40 Pull-ups
30 One-legged squats
20 Kettlebell swings, 1.5 pood
10 Handstand push-ups
Then,
Run 800 meters		 31m 02s
Performed as RX
Russell Nichols 12/14/2013 CFSF Boom, Boom, Pow 11-10-9-8-7-6-5-4-3-2 reps:
Dips
Deadlifts, 185/105
Pull-ups
Front squat, 115/65
Loaded sit-ups, 20/16		 24m 00s
Performed as RX
Russell Nichols 12/11/2013 CFSF Nicole Complete as many rounds in 20 minutes as you can of:
Run 400 meters
Max rep Pull-ups		 5 rounds 125 reps
Performed as RX
Russell Nichols 12/10/2013 CFSF Elizabeth 21-15-9 reps of:
Clean 135 pounds
Ring dips		 6m 00s
Workout Scaled
Russell Nichols 12/06/2013 CFSF White Five rounds for time of:
15' Rope climb, 3 ascents
10 Toes to bar
21 Walking lunge steps with 45lb plate held overhead
Run 400 meters		 30m 15s
Performed as RX
Russell Nichols 12/03/2013 CFSF Linda 10-9-8-7-6-5-4-3-2-1 reps of the triplet:

Deadlift: 1 1/2 body weight
Bench press: body weight
Clean: 3/4 body weight

Set up three bars and storm through for time.		 046m 44s
Performed as RX
Russell Nichols 12/02/2013 CFSF Barbara Five rounds, each for time of:
20 Pull-ups
30 Push-ups
40 Sit-ups
50 Squats

Rest precisely three minutes between each round.		 36m 17s
Performed as RX
Russell Nichols 12/02/2013 CFSF Barbara Five rounds, each for time of:
20 Pull-ups
30 Push-ups
40 Sit-ups
50 Squats

Rest precisely three minutes between each round.		 036m 17s
Performed as RX
Russell Nichols 11/30/2013 CFSF CrossFit wod Thruster 2-2-2-2-2-2-2 185 lbs
Performed as RX
Russell Nichols 11/25/2013 CFSF CrossFit wod Bench press 2-2-2-2-2-2-2-2-2-2 265 lbs
Performed as RX
Russell Nichols 11/18/2013 CFSF Filthy Fifty 50 Box jump, 24 inch box
50 Jumping pull-ups
50 Kettlebell swings, 1 pood
Walking Lunge, 50 steps
50 Knees to elbows
50 Push press, 45 pounds
50 Back extensions
50 Wall ball shots, 20 pound ball
50 Burpees
50 Double unders		 024m 40s
Workout Scaled