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Athlete Date Sort Location Workout Name Description Results
Seth Cross 02/04/2013 Concord Hospital crossfit.com 130131 Three rounds for time of:
30 Pull-ups
155 pound Deadlift, 30 reps
30 Box jump, 24 inch box

For Scaling:
http://www.crossfitbrandx.com/index.php/forums/viewthread/17252/		 12m 57s
Workout Scaled
Seth Cross 01/31/2013 Concord Hospital Crossfithardcore.com 130131 5 RFT

7 HSPU

7 Thrusters 105/155

7 Power Cleans 105/155		 23m 30s
Workout Scaled
Seth Cross 01/30/2013 Concord Hospital Amanda Three rounds, 9-7- and 5 reps, for time of:
Muscle-up
135 pound Squat snatch		 9m 57s
Workout Scaled
Seth Cross 01/29/2013 Concord Hospital Cindy Complete as many rounds in 20 minutes as you can of:
5 Pull-ups
10 Push-ups
15 Squats		 13 rounds 15 reps
Performed as RX
Seth Cross 01/28/2013 Concord Hospital crossfit 130128 "Filthy Fifty" Backwards
For time:
50 Double unders
50 Burpees
50 Wall ball shots, 20 pound ball
50 Back extensions
50 Push press, 45 pounds
50 Knees to elbows
Walking Lunge, 50 steps
50 Kettlebell swings, 1 pood
50 Jumping pull-ups
50 Box jump, 24 inch box		 18m 32s
Workout Scaled
Seth Cross 01/24/2013 Concord Hospital Helen Three rounds for time:
Run 400 meters
1 1/2 pood Kettlebell X 21 swings (or 55 pound dumbbell swing)
12 Pull-ups		 12m 50s
Workout Scaled
Seth Cross 01/23/2013 Concord Hospital Christine 3 rounds for time of:
500m row
12 Bodyweight Deadlifts
21 Box Jumps		 13m 50s
Performed as RX
Seth Cross 01/18/2013 Concord Hospital Fight Gone Bad Three rounds of:
Wall-ball, 20 pound ball, 10 ft target (Reps)
Sumo deadlift high-pull, 75 pounds (Reps)
Box Jump, 20" box (Reps)
Push-press, 75 pounds (Reps)
Row (Calories)

In this workout you move from each of five stations after a minute.The clock does not reset or stop between exercises. This is a five-minute round from which a one-minute break is allowed before repeating. On call of "rotate", the athletes must move to next station immediately for best score. One point is given for each rep, except on the rower where each calorie is one point.		 251 reps
Performed as RX
Seth Cross 01/16/2013 Concord Hospital CrossFit.com 130116 For time:
30 Handstand push-ups
40 Pull-ups
50 Kettlebell swings, 1.5 poods
60 Sit-ups
70 Burpees		 10m 50s
Workout Scaled
Seth Cross 01/15/2013 Concord Hospital CrossFit.com 130114 Deadlift 5-5-5-5-5 reps 180-200-220-235-245 lbs
Performed as RX
Seth Cross 01/14/2013 Concord Hospital Lynne Five rounds for max reps of:
Body weight bench press
Pull-ups		 59 reps
Performed as RX
Seth Cross 01/11/2013 Concord Hospital Jackie 1000 meter row
45 pound Thruster, 50 reps
30 pull-ups		 11m 35s
Performed as RX
Seth Cross 01/10/2013 Concord Hospital CrossFit.com 130110 For scaling, reference:
http://www.crossfitbrandx.com/index.php/forums/viewthread/17121/

Complete five rounds of:
On the rings, lower from an inverted hang, slowly, with straight body and arms, 7 reps
15 Ring Push-ups
Move SLOWLY and methodically attempting perfect execution. Ideally this is done with two pairs of rings - one pair hung app. 8' off the ground and the second 4" off the ground.		 5 rounds 0 reps
Workout Scaled
Seth Cross 01/09/2013 Concord Hospital Filthy Fifty For scaling go here:
http://www.crossfitbrandx.com/index.php/forums/viewthread/17121/

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		 18m 15s
Workout Scaled
Seth Cross 01/08/2013 Concord Hospital Diane 21-15-9 reps of:
225 pound Deadlift
Handstand push-ups		 8m 35s
Workout Scaled
Seth Cross 01/07/2013 Concord Hospital Crossfit.com 130106 Cindy
Complete as many rounds in 20 minutes as you can of:
5 Pull-ups
10 Push-ups
15 Squats

OR

Mary
Complete as many rounds in 20 minutes as you can of:
5 Handstand Push-ups
10 One legged squats, alternating
15 Pull-ups		 9 rounds 3 reps
Workout Scaled
Seth Cross 01/04/2013 Concord Hospital Fran 21-15-9: (Rx, Pack)
Thrusters (95#, 65#)
Pull-ups		 7m 38s
Workout Scaled
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