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Athlete Date Sort Location Workout Name Description Results
Sarah Lemler 07/24/2015 Crossfit Haymaker 150724 8 minute AMRAP
6 pistols
25 KB swings (1.5/1pood)
50 push-ups		 112 reps
Workout Scaled
Sarah Lemler 07/23/2015 Crossfit Haymaker 150723 5 minute AMRAP
5 clean (185/135)
10 HSPU

*2 minute rest

5 minute AMRAP
5 STO (185/135)
10 bar facing burpees

*2 minute rest

2 minute AMRAP of C2B pullups		 129 reps
Workout Scaled
Sarah Lemler 07/17/2015 Crossfit Haymaker 150717 2 rounds of

3 minute AMRAP
10 Wallball
10 CTB
*rest 2 minutes
3 minute AMRAP
5 squat clean (135/95)
10 box jump (30/24)
*rest 2 minutes
3 minute AMRAP of
5 muscle ups
5 snatch (105/75)
*rest 2 minutes		 197 reps
Workout Scaled
Sarah Lemler 07/16/2015 Crossfit Haymaker 150716 12 minutes
500 meter row followed by:
AMRAP of
15 deficit HSPU
30 wallballs
60 double unders/180 singles

Compare to 150309		 110 reps
Workout Scaled
Sarah Lemler 07/15/2015 Crossfit Haymaker 150715 Partner WOD:
3 RFT
21 toes to bar
21 wallballs (20/14)
100 ft farmers carry (2/1.5)
28 burpee box jumps
100 ft farmers carry (2/1.5)
3 rope climbs		 19m 28s
Workout Scaled
Sarah Lemler 07/14/2015 Crossfit Haymaker Helen Three rounds for time:
Run 400 meters
1 1/2 pood Kettlebell X 21 swings (or 55 pound dumbbell swing) /1pood for women
12 Pull-ups		 17m 22s
Workout Scaled
Sarah Lemler 07/13/2015 Crossfit Haymaker 150713 3 RFT
20m overhead walking lunge (95/65)
15 CTB pullups 		7m 39s
Workout Scaled
Sarah Lemler 07/09/2015 Crossfit Haymaker DT (C) Five rounds for time of:
155 pound Deadlift, 12 reps
155 pound Hang power clean, 9 reps
155 pound Push jerk, 6 reps		 12m 58s
Workout Scaled
Sarah Lemler 07/06/2015 Crossfit Haymaker Kill Cliff Granite Games Qualifier Event 1 10 minute AMRAP
5 hang squat cleans 155/105
7 bar facing burpees		 41 reps
Workout Scaled
Sarah Lemler 07/02/2015 Crossfit Haymaker Brehm For time:
15 foot Rope climb, 10 ascents
225/135 pound Back squat, 20 reps
30 Handstand push-ups
Row 40 calories		 16m 17s
Workout Scaled
Sarah Lemler 07/01/2015 Crossfit Haymaker The Don For time:
66 Deadlifts, 110/70 pounds
66 Box jump, 24/20 inch box
66 Kettlebell swings, 1.5 pood
66 Knees to elbows
66 Sit-ups
66 Pull-ups
66 Thrusters, 55/35 pounds
66 Wall ball shots, 20/14 pound ball
66 Burpees
66 Double-unders

*Can be performed with a partner		 37m 01s
Workout Scaled
Sarah Lemler 06/30/2015 Crossfit Haymaker Hotshots 19 Six rounds for time of:
30 Squats
135 pound Power clean, 19 reps
7 Strict Pull-ups
Run 400 meters

*4 RNDS for those here 3 mo or less
*may be performed with a partner

red: 135/95 PC /Strict
blue: 115//75 /Kipping
green: 95/65 /Ring Rows		 33m 19s
Workout Scaled
Sarah Lemler 06/29/2015 Crossfit Haymaker Donny 21-15-9-9-15-21 reps for time of:
225 pound Deadlift
Burpee		 23m 04s
Workout Scaled
Sarah Lemler 06/26/2015 Crossfit Haymaker 150626 WOD: For Time
3 Rope Climb
10 HSPU
20 Power Cleans (95/65)
30 Box Jump
3 Rope Climb
30 Box Jump
20 Power Clean
10 HSPU
3 Rope Climb		 22m 06s
Workout Scaled
Sarah Lemler 06/24/2015 Crossfit Haymaker 150624 (C) Blake

Partner WOD
4 RFT

100 Ft. OTTWL #45 Plate
30 Box Jump 24/20
20 Wall Balls 20/14
10 Handstand Push Ups		 18m 47s
Workout Scaled
Sarah Lemler 06/23/2015 Crossfit Haymaker 150623 15-12-9
Muscle ups
OHS (135/95)

Followed Immediately by:
200 Double Unders for Time		 22m 00s
Workout Scaled
Sarah Lemler 06/22/2015 Crossfit Haymaker 150622 Strength: E2MOM for 6 sets
Power Clean + Jerk
(record 1RM)

Metcon: For Time
1 Mile Run
100 Pushups
1000 Meter Row		 21m 10s
Workout Scaled
Sarah Lemler 06/19/2015 Crossfit Haymaker 150619 3 RFT
200M Sprint
21 Burpees
7 Muscle Ups		 27m 19s
Workout Scaled
Sarah Lemler 06/18/2015 Crossfit Haymaker 150618 50 Bar Facing Burpees
3 Thrusters EMOM
*Start the Workout With 3 Thrusters		 8m 59s
Workout Scaled
Sarah Lemler 06/17/2015 Crossfit Haymaker 150617 (C) 4-Rnds for time.

2 Rope Climbs
50 ft. Farmers Carry (2/1.5 Pood)
20 KB Swings (2/1.5 Pood)
50 ft. Farmers Carry
30 Sit-ups		 20m 05s
Workout Scaled
Sarah Lemler 06/16/2015 Crossfit Haymaker 150616 (B) For Time:
30 Hang cleans (135/95)
30 Ring Dips
30 Pull Ups
20 Power Cleans (155/105)
20 Push Ups
20 CTB
10 Squat Cleans (185/125)
10 HSPU (Pike Press)
10 Bar Muscle Ups
(10 CTB+ 10 Ring Dips)
(10 Pull Ups, or Ring Rows + 10 Box Dips)
 16m 50s
Workout Scaled
Sarah Lemler 06/15/2015 Crossfit Haymaker Tabata This Tabata Row
Rest 1 minute
Tabata Squat
Rest 1 minute
Tabata Pull-up
Rest 1 minute
Tabata Push-up
Rest 1 minute
Tabata Sit-up

The Tabata interval is 20 seconds of work followed by 10 seconds of rest for 8 intervals.
Tabata score is the least number of reps performed in any of the eight intervals. Unit for the row is "calories".		 309 reps
Performed as RX