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Athlete Date Sort Location Workout Name Description Results
Scott Morton 07/02/2013 None Nasty Girls 3 rounds for time of:
50 Squats
7 Muscle-ups
135 pound Hang power cleans, 10 reps		 14m 33s
Performed as RX
Scott Morton 03/31/2013 Sport of Fitness, Columbia, SC CrossFit Games Open 13.4 Complete as many reps as possible in 7 minutes following the rep scheme below:
135 pound Clean and jerk, 3 reps
3 Toes-to-bar
135 pound Clean and jerk, 6 reps
6 Toes-to-bar
135 pound Clean and jerk, 9 reps
9 Toes-to-bar
135 pound Clean and jerk, 12 reps
12 Toes-to-bar
135 pound Clean and jerk, 15 reps
15 Toes-to-bar
135 pound Clean and jerk, 18 reps
18 Toes-to-bar...
This is a timed workout. If you complete the round of 18, go on to 21. If you complete 21, go on to 24, etc.		 72 reps
Performed as RX
Scott Morton 03/25/2013 Sport of Fitness, Columbia, SC 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.		 35m 08s
Performed as RX
Scott Morton 03/21/2013 None CrossFit Games Open 13.3 Complete as many rounds and reps as possible in 12 minutes of:
150 Wall ball shots, 20 pound ball
90 Double-unders
30 Muscle-ups		 0 rounds 241 reps
Performed as RX
Scott Morton 03/19/2013 Sport of Fitness, Columbia, SC None For Time:
21-15-9 Reps for time:
Front Squats
Push Presses
Pull Ups
RX Men 95lbs / Women 65lbs		 6m 35s
Performed as RX
Scott Morton 03/16/2013 Sport of Fitness, Columbia, SC CrossFit Games Open 13.2 Complete as many rounds and reps as possible in 10 minutes of:
115 pound Shoulder to overhead, 5 reps
115 pound Deadlift, 10 reps
15 Box jumps, 24" box		 8 rounds 15 reps
Performed as RX
Scott Morton 03/09/2013 None CrossFit Games Open 13.1 Proceed through the sequence below completing as many reps as possible in 17 minutes of:
40 Burpees
75 pound Snatch, 30 reps
30 Burpees
135 pound Snatch, 30 reps
20 Burpees
165 pound Snatch, 30 reps
10 burpees
210 pound Snatch, as many reps as possible		 150 reps
Performed as RX
Scott Morton 03/07/2013 Sport of Fitness, Columbia, SC CrossFit Games Open 13.1 Proceed through the sequence below completing as many reps as possible in 17 minutes of:
40 Burpees
75 pound Snatch, 30 reps
30 Burpees
135 pound Snatch, 30 reps
20 Burpees
165 pound Snatch, 30 reps
10 burpees
210 pound Snatch, as many reps as possible		 145 reps
Performed as RX
Scott Morton 03/04/2013 Sport of Fitness, Columbia, SC None Every minute, on the minute (EMOM) for 20 minutes perform:
5 Thrusters
5 Pull-ups
Rx M 95/W 65 lbs

Use remaining time each minute for rest.		 20 rounds 0 reps
Performed as RX
Scott Morton 03/01/2013 Sport of Fitness, Columbia, SC Mantathalon 20 mins to complete:
A-Bodyweight Bench Press for Reps (185#)
B-Bodyweight Chinups for Reps(185#)
C-Half Bodyweight Press for Reps (93#)
D-1.25 Bodyweight Dips for Reps (46#)
E-Half Bodyweight Barbell Curl for Reps (93#)
*20 rep max for each movement
Bodyweight = 185		 52 reps
Performed as RX
Scott Morton 02/28/2013 Sport of Fitness, Columbia, SC None 7 rounds for time:
7 Push Jerks @ 155 lbs
7 Chest-to-Bar Pullups
7 Burpees		 20m 00s
Performed as RX
Scott Morton 02/27/2013 Sport of Fitness, Columbia, SC None For Time:
Row 2,000 meters
100 Walking Lunges
Run 1 Mile		 19m 13s
Performed as RX
Scott Morton 02/25/2013 Sport of Fitness, Columbia, SC None Five rounds for time:
5 Back Squats @ 275 lbs
15 GHD Situps
45 Double Unders		 16m 13s
Performed as RX
Scott Morton 02/20/2013 Sport of Fitness, Columbia, SC Helen Three rounds for time:
Run 400 meters
1 1/2 pood Kettlebell X 21 swings (or 55 pound dumbbell swing)
12 Pull-ups		 9m 20s
Performed as RX
Scott Morton 02/18/2013 Sport of Fitness, Columbia, SC Jerry For time:
Run 1 mile
Row 2K
Run 1 mile		 23m 08s
Performed as RX
Scott Morton 02/16/2013 Sport of Fitness, Columbia, SC None 40-30-20-10
30" Box Jumps
KB Swing (24kg)
400 meter run		 23m 50s
Performed as RX
Scott Morton 02/16/2013 Sport of Fitness, Columbia, SC None 40-30-20-10
30" Box Jumps
KB Swing (24kg)
400 meter run		 23m 50s
Performed as RX
Scott Morton 02/16/2013 Sport of Fitness, Columbia, SC None A-Box Jump (75% of max height)38"6 x 3
B-Squat280 lbsx 3
80% of 1RM
C-Speed Squat (1 min rest)210 lbs 5 x 4
60% of 1RM
D-Narrow Stance 7sec Pause Squat 140 lbs 3 x 5
40% of 1RM
E-Weighted Sit-up (30#) 5 x 15		 1m 00s
Performed as RX
Scott Morton 02/13/2013 Sport of Fitness, Columbia, SC Grace 135 pound Clean and Jerk, 30 reps 2m 43s
Performed as RX
Scott Morton 02/06/2013 Sport of Fitness, Columbia, SC None With a continuously running clock, do one C&J the first minute, two C&Js the second minute, three C&Js the third minute...continuing as long as you are able. When you cannot complete the required number of reps you're finished.

Rx M 135/W 95 lbs		 10 rounds 6 reps
Performed as RX
Scott Morton 02/04/2013 Sport of Fitness, Columbia, SC None 5 rounds:
10 Zercher Squats (135 lbs)
20 Pull-ups
30 Push-ups
 17m 29s
Performed as RX
Scott Morton 02/02/2013 Sport of Fitness, Columbia, SC None 10 min AMRAP:
5 Hang Cleans (185 lbs)
10 Burpees		 4 rounds 0 reps
Performed as RX
Scott Morton 01/31/2013 Sport of Fitness, Columbia, SC None 15 min AMRAP:
-10 Ring Dips
- Row 15 Calories
- 20 Ball Slams @ 20 lbs


 6 rounds 3 reps
Performed as RX
Scott Morton 01/28/2013 Sport of Fitness, Columbia, SC Diane 21-15-9 reps of:
225 pound Deadlift
Handstand push-ups		 10m 27s
Performed as RX
Scott Morton 01/26/2013 Sport of Fitness, Columbia, SC Isabel For time:
Snatch 135 pounds, 30 reps

Use 95 pounds, 65 pounds or broomstick as needed.		 2m 54s
Performed as RX
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