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Athlete Date Sort Location Workout Name Description Results
Sam Linder 05/21/2013 Crossfit H-town None 5 RFT
5 Shoulder to Overhead (185/125 lbs)
10 Box Jumps (24/20 inches)
15 WBs (20/15 lbs)

 10m 15s
Workout Scaled
Sam Linder 05/20/2013 Crossfit H-town None For Time:
Row 1000 m
50 Thrusters (bar only)
30 Pull Ups

Cash out:
300 single unders + 20 jumps		 10m 11s
Performed as RX
Sam Linder 05/13/2013 Crossfit H-town None 5 Rounds for Time
18 Burpees
20 WB's
13 KTE

200 m run every 3 minutes		 27m 20s
Performed as RX
Sam Linder 05/09/2013 Crossfit H-town None 8 Rounds TABATA
Row for Calories
WB's
Press (75 lb men)

Finish with 5 mins of Plank with every fall followed by a set of 10 burpees as a penalty		 161 reps
Performed as RX
Sam Linder 05/02/2013 Crossfit H-town None Wod:
With a 17 minute cap:
4 RFT
12 knees to elbow
12 hspu
24 jumping squats
400m run		 18m 00s
Performed as RX
Sam Linder 05/02/2013 Crossfit H-town None Skill: 500m Row For time 1m 32s
Performed as RX
Sam Linder 04/29/2013 Crossfit H-town None Wod:
In 30 minutes Complete:
25 rounds
10 Dbl unders (scale to 25 singles + 5 Jump Tucks)
4 Burpees
1 Squat Clean 155/105lb
(FireBreather 185/125)		 30m 00s
Performed as RX
Sam Linder 04/22/2013 Crossfit H-town None 12 min to find 1 Rep Max Front Squat
Fastest 1.25 mi Time		 215 / 8 mins 39 sec (519 sec) = 0.41 lbs
Performed as RX
Sam Linder 04/15/2013 Crossfit H-town None 20 min AMRAP
5 Burpees
10 Press (75lb men)
15 Back Squats (75 lb men)
20 Sit Ups		 362 reps
Performed as RX
Sam Linder 04/11/2013 Crossfit H-town None "Ryan Nguyen's Wedding"
4 Rounds
1 Run 600m
3 Cleans 205/115lb
1 Jerk
3 Bar MU (sub 9 C2B)

*Rest 2 min after each round		 22m 55s
Workout Scaled
Sam Linder 04/04/2013 Crossfit H-town None For Time:

400m Run
-then-
10 Rounds
10 T2B
10 Lunges (total)
10 Burpees
-then-
400m RUn		 27m 11s
Workout Scaled
Sam Linder 04/01/2013 Crossfit H-town None 8X1 Max Full Snatch + Overhead Squat

7 min AMRAP
5 Full Snatches 135/95 lb
100 m Run		 4 rounds 5 reps
Workout Scaled
Sam Linder 03/27/2013 Crossfit H-town None for time:
1 mile run
75 K2E w/, 14/10# medball between knees
50 burpees
25 HSPU		 20m 20s
Performed as RX
Sam Linder 03/25/2013 Crossfit H-town None Wod: In 20 minutes Complete:
21-18-15-12-9-6-3 reps of:
lunges
deadlifts, 155/105#
pull ups
*One lunge = one step		 20m 00s
Workout Scaled
Sam Linder 02/27/2013 Crossfit H-town Filthy Fifty 50 Box jump, 24 inch box
50 Jumping pull-ups
50 Kettlebell swings, 1 pood 35 lbs
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		 31m 15s
Performed as RX
Sam Linder 02/25/2013 Crossfit H-town None Wod:
15 min AMRAP
10 SDLHP 95/65
25 air squats
7 Burpees		 6 rounds 24 reps
Performed as RX
Sam Linder 02/22/2013 Crossfit H-town None Max Clean and Jerks
1-1-1-1-1-1-1
Followed by max dead hang pull ups and 20 uninterrupted KB swings increasing to max weight		 135-145-115-125-135-145-145 Squat clean and jerks lbs
7-6-5-5-6-6-6 Pull ups lbs
25-25-35-35-35-35-55 KB swings lbs
Performed as RX
Sam Linder 02/20/2013 Crossfit H-town None Cash in: 500 m Row
3 Rds
10 Squat Clean Presses
20 Toes to Bar
Cash out: 800 m Run
 21m 22s
Workout Scaled
Sam Linder 02/15/2013 Crossfit H-town None 50 Burpees
100 m Lunges 45lb
200 Push Ups
3000 m Row

Partner Exercise: Only one person can work at a time		 25m 50s
Performed as RX
Sam Linder 02/11/2013 Crossfit H-town None 4 rounds for time of:
5 squat cleans 155/105
10 ring dips
15 double unders		 8m 43s
Workout Scaled
Sam Linder 02/07/2013 Crossfit H-town None For Time
1 mile Run
50 Wall Balls 20/14
800m Run
25 Wall Balls
400m Run
12 Wall Balls		 19m 19s
Performed as RX
Sam Linder 02/04/2013 Crossfit H-town None 10 Min AMRAP
5 Front Squats 135/95
3 Push Jerks
100 m Run		 6 rounds 8 reps
Workout Scaled
Sam Linder 01/31/2013 Crossfit H-town None 15-minute AMRAP:
2 muscle ups
3 clean and jerks, 135/95
4 squat cleans
5 burpees
 5 rounds 0 reps
Workout Scaled
Sam Linder 01/22/2013 Crossfit H-town None "JT"
21-15-9
Handstand Pushups
Ring Dips
Pushups		 13m 57s
Workout Scaled
Sam Linder 01/10/2013 Crossfit H-town Coach Nick Hates Endurance Complete in any order 35 min Cap.

2000m Row
1 mile Run
50 Burpees
50 Wall balls
50 Dbl unders		 30m 34s
Performed as RX
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