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Athlete Date Sort Location Workout Name Description Results
Stephen Martin 12/18/2012 Crossfit H-town Badger Complete three rounds for time of:
95 pound Squat clean, 30 reps
30 Pull-ups
Run 800 meters		 35m 14s
Performed as RX
Stephen Martin 12/17/2012 The Unit Snatch EMOM and Front Squat Power Snatch 2-2-2-2-2-2-2-2-2-2-2-2-2-2-2
Front Squat 10-10-10-10		 155-155-155-155-155-155-155-155-155-155-155-155-155-155-155- lbs
185-185-185-185 lbs
Performed as RX
Stephen Martin 12/17/2012 Crossfit H-town Run with light hill work 3 mile run at easy pace with some light hill work built in 3.00 mi
Performed as RX
Stephen Martin 12/15/2012 Skyline GFODM thruster 1RM Thruster 1-1-1 185-205-225 lbs
Performed as RX
Stephen Martin 12/13/2012 Crossfit H-town None Wod:
"Tabata"
4 stations 4 per station max rotate clockwise
Row calories
Push Press 75/45
Dbl unders
Front Squat 135/95
 45 reps
Performed as RX
Stephen Martin 12/11/2012 The Unit Helen Three rounds for time:
Run 400 meters
1 1/2 pood Kettlebell X 21 swings (or 55 pound dumbbell swing)
12 Pull-ups		 8m 52s
Performed as RX
Stephen Martin 12/10/2012 The Unit Running Snatch Circuit 4 RFT:
run 200m
5 reps hang squat snatch, 135lbs
15 toes-to-bar
45 double unders		 20m 00s
Performed as RX
Stephen Martin 12/02/2012 The unit Tabata stations Power clean 155lbs
Wall ball shots 20lbs
HSPU
burpees
8rds per station 20s on 10s off
1minute rest between stations		 167 reps
Performed as RX
Stephen Martin 12/01/2012 1525 CrossFit Fran Three rounds, 21-15- and 9 reps, for time of:
95 pound Thruster
Pull-ups		 3m 12s
Performed as RX
Stephen Martin 11/29/2012 Crossfit H-town None 4 rounds for time of:
10 push press (M 135/F 95)
25 double unders
12 pistols		 6m 45s
Performed as RX
Stephen Martin 11/28/2012 Crossfit H-town 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.		 311 reps
Performed as RX
Stephen Martin 11/26/2012 Crossfit H-town CrossFit.com 121125 For time:
5 Front squats
25 pull-ups
4 Front squats
20 pull-ups
3 Front squats
15 pull-ups
2 Front squats
10 pull-ups
1 Front squat
5 pull-ups		 7m 00s
Performed as RX
Stephen Martin 11/26/2012 Pittsburgh Hill Running Intervals 5 minute hill run, 5 rounds, 1 minute rest 29m 00s
Performed as RX
Stephen Martin 11/24/2012 Pittsburgh 4 mile run 4 mile run in snow, moderate hills
Recover
50 Burpees, 50 pull ups		 37m 00s
Performed as RX
Stephen Martin 11/23/2012 Pittsburgh 21, 15, 9 21, 15, 9 reps:
Front squat
HSPU
Ground to overhead, 45lb DB

then:
50 burpees
Core circuit		 10m 00s
Performed as RX
Stephen Martin 11/22/2012 Pittsburgh Weston Five rounds for time of:
Row 1000 meters
200 meter Farmer carry, 45 pound dumbbells
45 pound dumbbell Waiter walk, 50 meters, Right arm
45 pound dumbbell Waiter walk, 50 meters, Left arm		 38m 15s
Performed as RX
Stephen Martin 11/22/2012 Pittsburgh CrossFit Games Open 12.1 Complete as many reps as possible in 7 minutes of:
Burpees

Both hands must touch a target 6 inches above reach		 100 reps
Performed as RX
Stephen Martin 11/20/2012 Crossfit H-town None For time:
20 Pushups
400m Run

20 Squats
400m Run

20 Situps
400m Run

20 Push ups
400m Run

*Rest 1 minute after each Run*		 10m 25s
Performed as RX
Stephen Martin 11/20/2012 Crossfit H-town Bench Press 5RM Bench Press 5-5-5-5-5 135-185-215-235(f)-235(f) lbs
Performed as RX
Stephen Martin 11/18/2012 The Unit The Seven Seven rounds for time of:
7 Handstand push-ups
135 pound Thruster, 7 reps
7 Knees to elbows
245 pound Deadlift, 7 reps
7 Burpees
7 Kettlebell swings, 2 pood
7 Pull-ups		 43m 15s
Performed as RX
Stephen Martin 11/17/2012 Crossfit H-town None For time:
300 m row
15 thrusters 115/85
15 burpees
300m row
10 thrusters
10 burpees
300m row
5 thrusters
5 burpees		 17m 14s
Performed as RX
Stephen Martin 11/16/2012 Crossfit H-town None With a partner, as many rounds as possible in 20 minutes of:
15 squats
10 medicine ball situps
5 knees to elbow

*partner A works on the Triplet to obtain as many rounds as possible while B rows. Partners must switch every 750m. Post total number of rounds that the team obtains. B may pick up exactly where A left off.		 16 rounds 15 reps
Performed as RX
Stephen Martin 11/15/2012 The Unit Grace 135 pound Clean and Jerk, 30 reps 2m 40s
Performed as RX
Stephen Martin 11/14/2012 The Unit 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.		 32m 00s
Performed as RX
Stephen Martin 11/08/2012 Crossfit H-town None 7 min AMRAP
7 KB Swings (70/55)
21 double unders

rest 2 minutes

5 min AMRAP
10 Deadlifts (185/135)
5 handstand pushups

rest 2 minutes

3min AMRAP
400m Run
Remaining time: Back Squats (95/65)		 29 rounds 0 reps
Performed as RX
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