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Athlete Date Sort Location Workout Name Description Results
Sean Bellinger 01/10/2018 None None Deadlift
20 - 135
15 - 155
12 - 175
10 - 195
9 - 215
8 - 225
7 - 235
6 - 255
4 - 275
3 - 295
2 - 315
1 - 335
1 - 345		 345 lbs
Performed as RX
Sean Bellinger 12/27/2017 Temple (Home) 12 DAYS OF CHRISTMAS 1 Sumo Deadlift High-Pull (75/55 lbs)
2 Thrusters (75/55 lbs)
3 Push Press (75/55 lbs)
4 Power Cleans (75/55 lbs)
5 Power Snatches (75/55 lbs)
6 Kettlebell Swings (53/35 lbs)
7 Pull-Ups
8 Knees-to-Elbows
9 Box Jumps (24/20 in)
10 Double Unders
11 Burpees
12 Overhead Walking Lunges (45/25 lbs Plate)		 42m 26s
Performed as RX
Sean Bellinger 12/24/2017 Temple (Home) KETTLE BEAR 20 2 Rounds for Time
20 Kettlebell Sumo Deadlift High Pulls (24/16 kg)
20 Double-Unders
20 Single-Arm Overhead Walking Lunges (24/16 kg)
20 Double-Unders
20 Alternating Kettlebell Snatches (24/16)
20 Double-Unders
20 Kettlebell Clean-and-Presses (24/16 kg)
20 Double-Unders
20 Kettlebell Swings (24/16 kg)
20 Double-Unders
Use a single kettlebell throughout the workout. For the snatches, alternate arms each rep. For the lunges and clean-and-presses complete 10 per arm per round.		 29m 48s
Performed as RX
Sean Bellinger 12/23/2017 Temple (Home) 540 50 OH Lunge (45/25)
40 Pull Ups
30 Thrusters (95/65)
20 Burpees
10 Squat Clean (135/95)		 23m 19s
Performed as RX
Sean Bellinger 12/20/2017 Temple (Home) None AMRAP 10:
3 Hang Squat Cleans (95/65)
3 Toes to Bar
6 Hang Squat Cleans (95/65)
6 Toes to Bar
9 Hang Squat Cleans (95/65)
9 Toes to Bar
.		 4 rounds 15 reps
Performed as RX
Sean Bellinger 12/19/2017 None None Time cap 15:
21-15-9
Kettlebell Swing (53/35)
Front Squat (95/65)
Calorie Bike		 14m 46s
Performed as RX
Sean Bellinger 12/16/2017 Temple (Home) None partner WOD

5 alternating rounds of 5 reps/cal at each station
bike
box jump
deadlift (185/125)
20lb weight vest air squats
20lb weight vest ring dips
20lb weight vest air squats
deadlift (185/125)
box jump
bike		 34m 30s
Performed as RX
Sean Bellinger 12/14/2017 Temple (Home) None 150-100-50
Double Under
12-9-6
Thruster (135/95) {95/65}		 16m 42s
Workout Scaled
Sean Bellinger 12/12/2017 Temple (Home) None 15 minute AMRAP
05 ring dip
10 kb (55lb)
15 Box Jump (24)		 6m 15s
Performed as RX
Sean Bellinger 12/05/2017 Temple (Home) Crossfit Nashville 17.1201 5 Rounds, New Round Every 2 MIN:
1 Round of DT:
12 x Deadlift
9 x Hang Clean
6 x Push Jerk
Rx: (155/105)
*Aim to complete each round completely unbroken!*

Then

12-9-6
Handstand Push Up [Strict]
KB Swing (32/24kg)
Burpee Box Jump Over (30/24)
*9 MIN CAP*		 3m 30s
Workout Scaled
Sean Bellinger 12/02/2017 None None Swing Set
w/20lb vest

AMRAP 15:
100 Meter Run, 2 Kettlebell Swings (53/35)
100 Meter Run, 4 Kettlebell Swings (53/35)
100 Meter Run, 6 Kettlebell Swings (53/35)
100 Meter Run, 8 Kettlebell Swings (53/35)
100 Meter Run, 10 Kettlebell Swings (53/35)
Continue to add (2) reps per round		 90 reps
Performed as RX
Sean Bellinger 12/01/2017 Temple (Home) None 10 MIN EMOM:
10 x AbMat Sit up [5 x K2E]

Then

10 MIN EMOM:
Snatch (115/75)		 115 lbs
Performed as RX
Sean Bellinger 11/29/2017 Temple (Home) None with 20lb weight vest

For time:
400m run
40 squats
30 situps
20 pushups
10 pullups
 7m 00s
Performed as RX
Sean Bellinger 11/26/2017 Home (Temple) None 5min AMRAP: B Squats 21 reps at 95/65 then 21 reps at 115/80 then max reps at 135/95 with remaining time.

5min AMRAP: Floor Press 21 reps at 115/80 then 21 reps at 135/95 then max reps at 155/105 with remaining time.

5min AMRAP: DL 21 reps at 185/115 then 21 reps at 205/115 then max reps at 225/135 with remaining time.

3min rest between AMRAPS		 139 reps
Performed as RX
Sean Bellinger 11/21/2017 Temple (Home) None 18 MIN EMOM:
5 x Front Squat (135/95)
10 x Box Jump (24/20)
*If you cannot complete within minute, finish the round and then rest until the top of the next minute*
*Score is total rounds completed*		 12 rounds 0 reps
Performed as RX
Sean Bellinger 11/09/2017 None None 10 MIN AMRAP:
12 x HSPU
12 x Deadlift (155/105)
*Scale HSPU w/ Regular Push Up		 7 rounds 0 reps
Workout Scaled
Sean Bellinger 11/08/2017 Temple (Home) 12 DAYS OF CHRISTMAS 15 MIN AMRAP
FORWARD THEN BACKWARDS REPEAT

1 Sumo Deadlift High-Pull (75/55 lbs)
2 Thrusters (75/55 lbs)
3 Push Press (75/55 lbs)
4 Power Cleans (75/55 lbs)
5 Power Snatches (75/55 lbs)
6 Kettlebell Swings (53/35 lbs)
7 Pull-Ups
8 Knees-to-Elbows
9 Box Jumps (24/20 in)
10 Double Unders
11 Burpees
12 Overhead Walking Lunges (45/25 lbs Plate)		 2 rounds 14 reps
Performed as RX
Sean Bellinger 11/06/2017 Temple (Home) Annie 50-40-30-20 and 10 rep rounds of:
Double-unders
Sit-ups		 10m 20s
Performed as RX
Sean Bellinger 11/03/2017 Temple (Home) CFN 17.1103 21-15-9
Ring Dip
Goblet Squat (24/16kg) {16/12}
KB Swing (24/16kg) {16/12}
*7 MIN CAP*
*10 x Burpee Penalty for Breaking Up Sets*		 10m 55s
Workout Scaled
Sean Bellinger 10/31/2017 Temple (Home) None Criss Cross
AMRAP 15:
60 Single Unders
15 Power Cleans (95/65)
60 Single Unders
15 Toes to Bar		 3 rounds 75 reps
Performed as RX
Sean Bellinger 10/28/2017 Temple (Home) None 15min AMRAP:
1 MIN Row
10 alt Db Snatch (45LBS)
20 DUs		 5 rounds 0 reps
Performed as RX
Sean Bellinger 10/26/2017 Temple (Home) CFN 17.1025 Deadlift
5-5-5-5-5
255/255/275/275/305
*Post Load Used For Each Set*
*20 MIN CAP*

Then

100 x Push Press (75/55)
60 x Jumping Air Squat
10 x Muscle Up
*9 MIN CAP*
*Sub 10 x C2B & 10 x Ring Dip for MUs*		 160 reps
Performed as RX
Sean Bellinger 10/24/2017 Temple (Home) MCLAREN AMRAP in 20 minutes
3 Thrusters (50% Bodyweight)
5 Box Jumps (24/20 in)
7 Hand Release Push-Ups
 12 rounds 3 reps
Workout Scaled
Sean Bellinger 10/22/2017 Temple (Home) Jack 20 minutes AMRAP:
115 pound Push press, 10 reps
10 KB Swings, 1.5 pood
10 Box jumps, 24 inch box		 10 rounds 8 reps
Workout Scaled
Sean Bellinger 10/21/2017 Temple (Home) CFNE 17.1021 Rock the Boat
AMRAP 30:
500 Meter Row
400 Meter Run
3 Rounds of Cindy
1 Round of Cindy: 5 Pull-ups, 10 Push-ups, 15 Air Squats		 7 rounds 0 reps
Workout Scaled
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