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Athlete Date Sort Location Workout Name Description Results
Stephen Cooke 08/30/2016 Home Clean and Jerk Clean and Jerk 10-6-3-3-3-3 19kg-24-29-34-39-41.5

WOD: x3 Push Ups ( reducing with tri push ups on 3rd ), Turkish get ups 5 each side. 6kg KB, Jump Rope 100, Front plank 80 seconds 		26m 45s
Performed as RX
Stephen Cooke 08/26/2016 Home Deadlift 2 Dead lift 10-8-5-5-5-5 34-39-44-46.5-49-51.5

WOD: Pull ups 5, Farmer's carry to house number 19, Pendlay row 10, Hollow hold and arch hold		 19m 56s
Performed as RX
Stephen Cooke 08/23/2016 Home Push Press 3 Push Press 10-7-3-3-3-3 24-29-34-39-41.5-44

WOD: x3 Push Ups 30 reducing including 3rd time tri push up, Jump rope 100, RR 12, Plank 80 secs
Only did 20 on the tri push ups		 17m 55s
Performed as RX
Stephen Cooke 08/19/2016 Home Clean and Press Clean and Press 10-7-4-3-3-3 19-24-29-34-36.5-39

WOD: 3x Pull Ups 5, burpees 10, Chair dips 30 reducing by 2, Plank 75 secs		 15m 35s
Performed as RX
Stephen Cooke 08/16/2016 Home Deadlift 1 Deadlift 10-7-3-3-3-3 34-39-44-46.5-49-51.5

WOD:3X Push ups 30 and reducing by 2, Jump rope 100, RR 12, Hollow hold and arch hold. 		16m 12s
Performed as RX
Stephen Cooke 08/12/2016 Home Shoulder Press 2 Shoulder / Military Press 10-6-3-3-3
24-29-34-36.5-39
WOD: 30 chair dips decreasing ; 5 Pull Ups; Sumo High Lift 10 @ 29K ( remember shrug ) 3x4secs front and side planks x3		 18m 40s
Performed as RX
Stephen Cooke 08/09/2016 Home Power clean 2 Power clean 10-5-5-5-5 29K-34-39-44-46.5-29

WOD: x3 30 push ups reducing with 24 tri push ups on 3rd round; RR 11; front plank 75 secs; Power sit ups front, left and finally right		 19m 46s
Performed as RX
Stephen Cooke 08/05/2016 Home Power snatch 1 Power snatch 10-7-5-5-5 19KG , 24, 29, 31.5, 34
WOD: x3 Pull ups 5; Pendlay Rows 10@34K; burpees 10; plank 70 secs		 13m 25s
Performed as RX
Stephen Cooke 08/03/2016 Home Clean and Press 1 Clean and Press 10-7-4-4-4-4 19K-24-29-31.5-34-36.5

WOD:x3 Push ups (30,28, 24tri ), RR 11, Chair Dips (30,28,26)		 13m 02s
Performed as RX
Stephen Cooke 02/05/2016 Home Shoulder Press Shoulder Press 10-7-5-3-3-3
24-29-34-39-41.5-44
WOD: * 5 pull ups * 20 chair dips * 20 sit ups Repeat 18,16, 14 on the last 2 exercises of WOD.
 14m 32s
Performed as RX
Stephen Cooke 02/01/2016 Home Ring Dips 1 Strict Ring Dips
WOD for time: 100m farmers carry * 15 RR or ring dips *50 jump rope ( or 25 du ); 100m farmer's carry * 20 ring dips * 100 jump rope * 10 burpees *25 ring dips * 75 double unders 18 mins 24 secs		 18m 24s
Workout Scaled
Stephen Cooke 01/27/2016 Home Push press 2 Strength: Push Press
10-8-5-3-3
29-34-41-44-46.5
WO: 3 rounds AMRAP * 1 min pull ups * 1 min deadlift ( 90 / 70 ) I did 54KG * I min burpees ( lateral burpees ) * 1 min rest rounds 1 and 2 only. 		3 rounds 0 reps
Performed as RX
Stephen Cooke 01/25/2016 Home Power Cleans 1 Strength: Power Cleans
9-7-5-5-5
29-39-44-49-51.5
WOD: 15 mins AMRAP *15 KB Swings *35 Jump Rope ( or 10 box jump ) * 5 Power cleans AHAP ( Did 39KG )		 0 rounds 380 reps
Workout Scaled
Stephen Cooke 01/22/2016 Home TGU / Pull Ups Strength: 15 mins to find 10RM and 1RM strict pull ups.
Skills: 5 mins TGU
X 2 2 TGU (AHAP) * 6 KB Swings * 7 Chest to bar * 5 Sit ups * Rest 2 mins.		 2 rounds 0 reps
Workout Scaled
Stephen Cooke 01/18/2016 Home Jerk Split 1 Split Jerks 5-5-5-3-1-1
24-20-34-39-44-46.5
WOD: Move through each of the stations after 1 minute. Clock does not stop between exercises.
* Burpees ( Wall balls ) * Sumo deadlift high pull ( 24KG)
* Box Jump (20 inch) did outside step
Push press (24KG) * Jump Rope ( Row / Calories )
*Rest		 3 rounds 0 reps
Workout Scaled
Stephen Cooke 12/30/2015 Home Push Press 1 Strength: Push Press 5-4-3-2-1-1
34-39-44-46.5-49-51.5

WOD: AMRAP * 10 burpees * 10 Push Press 24KG ( ie 50% of max reps )		 13m 00s
Performed as RX
Stephen Cooke 12/28/2015 Home Deadlift 1 / Pull ups Strength: 3x Max effort Strict pull ups
@0.00, @ 3.00, @6.00 Must be unbroken. Scale as needed. Record Max reps

WOD for time: 50 Deadlifts * 30 Knees to elbow ( I did ring rows ) * 40 Deadlifts * 40 Toes to Bar ( I did ring rows ) * 30 Deadlifts * 50 Situps 31.5KG on the Deadlifts.
It took me 29 minutes		 29m 00s
Workout Scaled
Stephen Cooke 12/23/2015 Knox Snatch 2 Overhead squat/ snatch in 3 positions. High, lower and below the knee.
6x 3 different positions.
15-19-21-21-23-23

WOD: 30-20-10 over 15 minutes
overhead lunges ( I used a 15KG weight - Overhead squats would be an alternative ).
pull ups. I used orange band. box jumps. I used 20 inch.
15m 00s
Performed as RX
Stephen Cooke 12/21/2015 Knox Thrusters 1 Thrusters 5-5-2-2-2
30-40-44-46-48

WOD: 7 rounds
7 Thrusters ( I did 34kg )
7 toes to bar

5 minutes on rowing machine
 10m 00s
Performed as RX
Stephen Cooke 12/18/2015 Knox Front squat /Split jerk 1 Strength: Front squat/split jerk 2-2-2-2-2-2
20-25-30-35-40-44 Should have moved heavier quicker

WOD: 400m run. 30 jerk at 30kg. 30 front lunges (knees touching). 5 wall walks Time was 10 mins 52 secs		 1 rounds 0 reps
Performed as RX
Stephen Cooke 12/16/2015 Knox Back Squats 1 Back Squats 7-7-7-7-7
20-30-40-44-46
WOD: 200m run; 20 air squats or 10 assisted pistols;
10 ring dips - Did with thinner yellow resistance band.		 15m 00s
Workout Scaled
Stephen Cooke 12/14/2015 Knox Snatch 1 Snatch for technique. Did 20KG. Keep it close to body while going up and touch my body. Keep arms locked and pushing back.

WOD: 15 minutes. 10 pull ups with resistance band, 10 kettlebell swings (16KG) and 100 M run with sandbags. 		15m 00s
Workout Scaled
Stephen Cooke 12/11/2015 Knox Overhead Squats 1 Overhead squats 10-3-3-3
15-19-21-23
WOD: 15 box jump ( 20inches ), 20 lunges 15 kg, 3 strict push ups		 12m 00s
Workout Scaled