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Athlete Date Sort Location Workout Name Description Results
Stephen Martin 01/10/2013 Crossfit H-town Filthy Fifty 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		 23m 55s
Performed as RX
Stephen Martin 01/10/2013 The Unit None Hang Squat Clean 5x5 135-185-185-185-185 lbs
Performed as RX
Stephen Martin 01/08/2013 The Unit Heavy Day Front Squat 1-1-1
Shoulder Press 12-12-12
Deadlift 5-5-5-5
Deadlift 1-1
Barbell Row 12-12-12		 275-315(f)-300 lbs
105-105-105 lbs
225-275-315-335 lbs
385-415 lbs
135-185-185 lbs
Performed as RX
Stephen Martin 01/07/2013 The Unit None 5 RFT
Run 200m
20 deep Front Squats terminating 8" from ground level (alternate front squat with deep overhead squat), 45 lbs
20 Box Jumps 24"
20 Medicine Ball Sit-ups, 20 lbs 		30m 30s
Performed as RX
Stephen Martin 01/06/2013 Home None 25 Minute Light Jog 3.00 mi
Performed as RX
Stephen Martin 01/05/2013 Bayou City Crossfit Bayou City Crossfit Open Snatch 1-1-1
Power Clean and Jerk 1-1-1		 175(f)-185(f)-185 lbs
245(f)-245-255(f) lbs
Performed as RX
Stephen Martin 01/05/2013 Bayou City Crossfit Bayou City Crossfit Open 6 Minute AMRAP:
25 calorie Airdyne buy-in
10 Snatch, 85lbs
25 double unders
1 minute rest
6 Minute AMRAP:
12 Front Squat, 85lbs
6 HSPU's
12 Box Jumps, 24"		 5 rounds 38 reps
Performed as RX
Stephen Martin 01/03/2013 The Unit None Power Snatch 3-3-3-3-3-1-1-1
Back Squat 5-5-5-5-3		 155-155-165-165-175-175-180-185-190 lbs
185-225-275-305-325 lbs
Performed as RX
Stephen Martin 01/03/2013 Crossfit H-town None Deadlift 5-5-5-5-5
 185-225-225-275-275 lbs
Performed as RX
Stephen Martin 01/03/2013 Crossfit H-town None Three Rounds For Time:
25 kettlebell swings, 55lbs
25 hand release pushups
25 kettlebell squats, 55lbs		 8m 48s
Performed as RX
Stephen Martin 01/03/2013 Crossfit H-town None 3 RFT
25 KB Swings 55/35
25 Hand release pushups
25 KB Squats
 8m 48s
Performed as RX
Stephen Martin 01/03/2013 Crossfit H-town Skill 5x5 Deadlifts 185-225-255-275-275 lbs
Performed as RX
Stephen Martin 01/02/2013 The Unit Mayan Apocalypse 2-man team performs 40 Reps per station x 20 stations:
Wall Ball (20lb)
Sit-up
Box jump 24"
push-up
clean 135lb
double unders
thrusters 95lb
overhead squat 95lbs
pull-ups
kettlebell swing 55lb
push-press 95lb
ring dip
sumo deadlift high pull 95lb
burpee
back squat 135lb
atomic sit-up
lung step
deadlift 135lb
Knee-to-elbow
Front Squat 95 lbs		 31m 57s
Performed as RX
Stephen Martin 12/31/2012 Crossfit H-town 7.5k Row with Calisthenics 5 Rounds:
Row 1k, 20 squats, 20 push-ups, 20 sit-ups

then, without resting

5 Rounds:
Row 500m, 30 push-ups, 20 sit-ups
 54m 30s
Performed as RX
Stephen Martin 12/30/2012 Home Rowing Interval Training, 6x500m 6x500m row with ~2minute rest between intervals. Pace was 1:44 - 1:38. Mark is the time on your last 500m row 1m 38s
Performed as RX
Stephen Martin 12/29/2012 Crossfit H-town Theo's Birthday WOD (38) 12 Power Snatch, 155lb
2 Muscle-Ups
1 Rope Climb
Run 800m
29 HSPU's
2 muscle-ups
1 rope climb
Run 400m with 50lb medicine ball
19 Clean and Jerk, 155lb
2 muscle-ups
1 rope climb
200m 1.5 pood farmer carry (2 KB's)
75 double unders
2 muscle-ups
1 rope climb
100m walk with 155lb barbell
10 burpee pull-ups
2 muscle-ups
1 rope climb		 31m 30s
Performed as RX
Stephen Martin 12/28/2012 Crossfit H-town None Row 1000m
10 Push Press, 155lbs
10 Toe-to-bar
Row 800m
8 Push Press, 155lbs
8 Toe-to-bar
Row 6000m
6 Push Press, 155lbs
6 Toe-to-bar		 12m 09s
Performed as RX
Stephen Martin 12/28/2012 Crossfit H-town None Squat Clean 3-3-3-3-3 185-205-215-225-235 lbs
Performed as RX
Stephen Martin 12/27/2012 Home Row 5K Row 5K
 20m 01s
Performed as RX
Stephen Martin 12/24/2012 Crossfit H-town Running Barbel Complex + Cindy 5 RFT @ 155lbs:
5 deadlifts
5 hang squat cleans
5 push presses
5 front squats
run 400m

then, without rest,
5 RFT:
5 pull-ups
10 push-ups
15 squats
400m run
 40m 00s
Performed as RX
Stephen Martin 12/23/2012 Home Rest Day Light Work 100 push-ups, 100 sit-ups, 100 squats
no time recorded		 0m 01s
Performed as RX
Stephen Martin 12/22/2012 Crossfit H-town 12 Days of Christmas Performed in an ascending ladder:
1 HSPU
200 m run
3 pull-ups
4 goblet squat, 1.5 pood
5 burpees
6 thruster, 95 lbs
7 T2B
8 KB Swings, 1.5 pood
9 Hang cleans, 95 lbs
10 box jumps 24"
11 lunges (each leg)
12 pass throughs		 37m 39s
Performed as RX
Stephen Martin 12/21/2012 The Unit Partner Power Cleans 2-Man Team performs 60 Power Cleans @ 225lbs for time 19m 50s
Performed as RX
Stephen Martin 12/20/2012 Crossfit H-town Stronger faster Strict press, 3 sets of 15 @ 100lbs
Then 3rds of the couplet:
Barbel row 12 reps, 185 lbs
KB bench,1.5 pood

Then:
EMOM for 15 minutes:
5 dips
7 chin ups
9 sprinter situps		 60m 00s
Performed as RX
Stephen Martin 12/19/2012 Crossfit H-town 10x10 + half mile 3 rounds, 10 reps per exercise, not for time
Muscle ups
Lateral squats
Situps
Back hypers
KB OHS, 1.5 pood
Good mornings, 45 lbs
Lunge Russian twist, 45lbs
Double unders, 25 unbroken
Lateral situps
Clap pushups
Then:
800m run for time. Mark is your run time.		 2m 49s
Performed as RX
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