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Athlete Date Sort Location Workout Name Description Results
Steve Matteson 05/17/2016 PilotFit 21-15-9 OHS & BFB 21-15-9
Overhead Squat - 75 (scaled - front squat @ 95)
Bar facing burpee


 8m 04s
Workout Scaled
Steve Matteson 05/12/2016 PilotFit 13 min. AMRAP w/rack walking lunges 13 min. AMRAP
50' Walking lunges w/65 lb. racked bar
20 Kettlebell 45/30
15 Box jump 24"

1 rep for 25' 		5 rounds 24 reps
Workout Scaled
Steve Matteson 05/06/2016 PilotFit 3 Rounds - Jump and Sit 3 Rounds
50 box jump step overs - 24"
50 incline bench situps		 15m 50s
Performed as RX
Steve Matteson 04/25/2016 PilotFit Slow and Steady 3 Round for Time

600m (.38m)
50 AB Mat Situps
25 Burpee Box Jumps		 22m 51s
Performed as RX
Steve Matteson 04/19/2016 PilotFit Back outside! 4 rounds:

400m
30 sit-ups
30 Russian Kettlebell Swings		 14m 06s
Performed as RX
Steve Matteson 04/15/2016 PilotFit More Jumps and Pulls In front of a clock set for 12 minutes:
1 minute of 24-inch box jumps
1 minute of 95-lb. sumo deadlift high pulls
2 minutes of 24-inch box jumps
2 minutes of 95-lb. sumo deadlift high pulls
3 minutes of 24-inch box jumps
3 minutes of 95-lb. sumo deadlift high pulls		 196 reps
Workout Scaled
Steve Matteson 04/14/2016 PilotFit None Strength:
Tempo Bench 3-3-3

Tempo Bench: This is 3 down, 2 seconds at the chest, fast up, 1 second pause at the top.

WOD:
4 Rounds

20 Yard Walking Dumbbell Lunge as heavy as possible(10 yards out, 10 yards back)

Immediately transition into a

100 Yard Shuttle Sprint (10 yards out, 10 yards back x 5)		 7m 28s
Performed as RX
Steve Matteson 04/11/2016 PilotFit Merry-go-rounds For time:
1 round of:
100 double-unders
50 squats
75-lb. push press, 25 reps / 20 pullups
Then, 2 rounds of:
60 double-unders
30 squats
75-lb. push press, 15 reps / 10 pullups
Then, 3 rounds of:
40 double-unders
20 squats
75-lb. push press, 10 reps / 5 pullups
 23m 36s
Workout Scaled
Steve Matteson 04/07/2016 PilotFit Toes to Bar with Penalty 50 T2B for time.

every time you break,
perform 30 double unders as a penalty		 9m 09s
Performed as RX
Steve Matteson 04/04/2016 PilotFit 15 AMRAP - run & burpees AMRAP in 15 minutes
400 meters (1/4 mile)
15 Burpees

*every 1/100th of a mile is a rep		 4 rounds 27 reps
Performed as RX
Steve Matteson 03/29/2016 PilotFit 15 min. AMRAP w/lateral hops 15 Minute AMRAP
50 Lateral Hops
10 Deadlift 185 lbs.
15 Wallball 20 lbs.
20 Back extention

Lateral hops - sideways back and forth over barbell		 4 rounds 52 reps
Performed as RX
Steve Matteson 03/28/2016 PilotFit 12 min. AMRAP 25-15-5 12 Min. AMRAP
25 Sit ups
15 Box jump - 24"
5 Front squat - 135/115		 5 rounds 39 reps
Workout Scaled
Steve Matteson 02/26/2016 PilotFit 16.1 Men's 55-59 Rx 20 Min. AMRAP
25' Overhead walking lunges - 65 lbs.
8 Bar facing burpees
25' Overhead walking lunges
8 Chin over bar pull ups		 157 reps
Performed as RX
Steve Matteson 02/23/2016 PilotFit 3 Rounds Burpee Box Jump 3 Rounds
20 Burpee box jumps
30 Bench situps		 9m 54s
Performed as RX
Steve Matteson 02/19/2016 PilotFit 10 minute Man Maker Man Makers
As many reps as possible in 10 Min.
Alternate every 2:30 between 25 and 20 lb. dumbells		 38 reps
Performed as RX
Steve Matteson 02/18/2016 PilotFit 5 Rounds - Pullups-Kettlebell-Situps 5 Rounds
10 Pullups
20 Kettlebell swing
30 Situps		 12m 27s
Performed as RX
Steve Matteson 02/17/2016 PilotFit Bear Crawl-Broad jump-Burpees 3 Rounds
Bear crawl - down & back
Broad jump/burpees - down & back

2-footed standing broad jump. Jump and land on two feet. Land without rocking forward or backward. If you rock, go back to landing location before next jump. After every 5 jumps do 3 burpees. If you don't land on or past the finish line on your last 5 jumps do 3 burpees and get across the line.		 10m 05s
Performed as RX
Steve Matteson 02/15/2016 PilotFit 21-15-9 Front squat, snatch, dubs 21-15-9
Front squat - 155/135 (rack)
2x Back extension
Power snatch 95/75
3x Dubs		 23m 00s
Workout Scaled
Steve Matteson 02/12/2016 PilotFit Treadmill Ladder - From the bottom Start at 0 degrees incline and 9 mph. At every minute increase incline by 1 degree and decrease speed .5 mph. At 11 minutes you are running at 4 mph with a 10 degree incline. Continue going back up the ladder. At each minute decrease the incline 1 degree and increase the speed .5 mph.

Keep up the pattern until you get off the treadmill.

Each minute is one round. Each second is one rep.		 23 rounds 10 reps
Performed as RX
Steve Matteson 02/11/2016 PilotFit Bar Tabata 3 Rounds
30 seconds of:
Deadlift (95 lbs)
Power clean
Push press
Rest

The score is the sum of the least reps per round of each movement.

Done with one minute rest following ab work with same time structure		 29 reps
Performed as RX
Steve Matteson 02/11/2016 PilotFit Burpee Sprint 30 hand release Burpees

Done with 1 minute rest following tabata work. See 2/11/16 WOD on PilotFit site.		 2m 02s
Performed as RX
Steve Matteson 02/10/2016 PilotFit 4 rounds in the side room 4 rounds:

3 wall walks
15 wall ball (15, 18, 20, 20 lbs)
15 kettlebell (45lbs)
.25 miles on the treadmill		 17m 26s
Performed as RX
Steve Matteson 01/29/2016 PilotFit 2 x 25 2 Rounds:
25 double unders
25 SDHP (75 lbs)
25 dips
25 push press (75 lbs)
25 pull-ups
25 box jump
25 double unders		 22m 22s
Performed as RX
Steve Matteson 01/28/2016 PilotFit 5 Rounds w/Get ups 5 Rounds
20 Situps - incline bench
10 Wallball
8 Dips
6 Turkish get-ups - 25 lbs. (3 each arm)		 18m 28s
Performed as RX
Steve Matteson 01/25/2016 PilotFit Squat Clean AMRAP Ladder 1x Hang Squat Clean (115/95#)
1x Burpee Box Jump (24")
1x KB Swing
2x Hang Squat Clean (115/95#)
2x Burpee Box Jump (24")
2x KB Swing (70/53#)
3x Hang Squat Clean (115/95#)
3x Burpee Box Jump (24")
3x KB Swing

And so on..		 7 rounds 6 reps
Performed as RX
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