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Athlete Date Sort Location Workout Name Description Results
Tamas Fazekas 07/08/2015 Crossfit Ampthill None 1RM
Snatch
Clean and Jerk
Front Squat		 50 kgs
85 kgs
107.5 kgs
Performed as RX
Tamas Fazekas 07/07/2015 Crossfit Ampthill Randy 75 pound Power snatch, 75 reps for time. 7m 55s
Workout Scaled
Tamas Fazekas 06/30/2015 Crossfit Ampthill Elizabeth 21-15-9 reps of:
Clean 135 pounds
Ring dips		 7m 55s
Workout Scaled
Tamas Fazekas 06/25/2015 Crossfit Ampthill None 2km
1km
500m row		 13m 10s
Performed as RX
Tamas Fazekas 06/24/2015 Crossfit Ampthill None Snatch 5 x2
Snatch Pull 3 x3
Front Squat 3 x3		 snatch 35-40-45 kgs
snatch pull 55 kgs
FS 75-80-85 kgs
Performed as RX
Tamas Fazekas 06/16/2015 Crossfit Ampthill None 10 min handstand practice



5 rounds Complete as many reps as possible in 3 minutes of: -500m row
-max rep wallball

3 min rest in between rounds		 0 rounds 87 reps
Performed as RX
Tamas Fazekas 06/10/2015 Crossfit Ampthill CrossFit Total Back squat 1RM
Shoulder Press 1RM
Deadlift 1RM		 Back squat 122.5 kgs
Shoulder Press 65 kgs
Deadlift 140 kgs
Performed as RX
Tamas Fazekas 06/03/2015 Crossfit Ampthill None Barbell Club

1: Power clean + clean: 5 rounds Every 2 minutes, complete:

-1x power clean + 1x clean (75% 1 RM clean) Build up to weight before clock starts.

2: Split jerk Work up to a 1 RM. Then back it down 10kg for 2 x 2 reps.
 70 kgs
Performed as RX
Tamas Fazekas 06/02/2015 Crossfit Ampthill None Strength

1 Power snatch + snatch: 5 rounds Every 90 seconds, complete:

-1x power snatch + 1x snatch

Then warm up deadlift for WOD.

WOD

Complete as many reps as possible in 12 minute of:

-40x double unders

-20x deadlift @ 1/3 of 1RM		 6 rounds 0 reps
Performed as RX
Tamas Fazekas 05/13/2015 Crossfit Ampthill None 2 min max reps press ups try and beat from athletic testing score.

Overhead Squat 1RM,

3 X 1 min on/off Farmers Walk		 67.5 kgs
Performed as RX
Tamas Fazekas 05/07/2015 Crossfit Ampthill None Strength

5 rounds: Every 2 minutes, perform:

-5x Strict Pull ups with a three second hold at the top.

-30 second handstand hold (Goal is unbroken) Wall Walk hold if not on kick ups.

WOD

-Run 400m

-10 front rack lunges

-Run 400m

-20m front rack lunges

-Run 400m

-30 front rack lunges

16 min cut off		 9m 20s
Workout Scaled
Tamas Fazekas 05/05/2015 Crossfit Ampthill None Skill

Power Snatch

Strength

Power Snatch in 15 mins work up to a max for the day.

WOD

Complete as many rounds as possible in 15 minutes of:

- Bridge top run

-15x deadlift

-10x shoulder to over to overhead

Weight dictated by shoulder to overhead.

 3 rounds 1 reps
Workout Scaled
Tamas Fazekas 04/29/2015 Crossfit Ampthill None Barbell Club

1:Snatch halting deadlifts (1 above the knee) + snatch: 10 rounds Every 90 seconds, perform:2x snatch halting deadlifts + 1x hang snatch (Increase the weight each round and work up to a for the day)*Pause for 5 seconds at the launch position and after the 5 second pause on the second rep, immediately perform a hang snatch from the launch position.

2: Back squat: Work up to a 1 RM.

 110 kgs
Performed as RX
Tamas Fazekas 04/28/2015 Crossfit Ampthill None Strength

1 Box jump: In 10 mins Warm up, then 5 attempts to establish a max height Box jump.

2: Deadlift: 75%x5 reps, 80%x 3 reps, 85%x 3 reps, 90%x 1 reps, 95%x 1+ reps.

For your deadlift percentages, go off of the same number you did last week.

WOD

Complete as many reps as possible in 10 minutes of:

-60x double unders

-30x thruster		 3 rounds 19 reps
Performed as RX
Tamas Fazekas 04/27/2015 Crossfit Ampthill None Strength

12 minutes EMOM, perform

-Odd minute: 3x Front squat with a 1000, 2000, 3000 count at the bottom then 3x split jerkbehind the neck. Start with bar and build up. Have weights ready!

-Even minute: max reps STRICT Pull Ups.

WOD

Complete 5 rounds of:

-100m sprint (Box, Roller shutter door ISO Container, Roller Shutter, Box)

-10x burpee over the paralette (Double Jump, so burpee is always on same side)

-100m sprint

-10x wallballs		 19m 16s
Workout Scaled
Tamas Fazekas 04/24/2015 Crossfit Ampthill None Strength

Power clean + front squat + jerk: Warm up, then 5 rounds Every 2:30, perform:

-3x Power clean + 2x front squat + 1x jerk (Increase the weight each round and work up to a max for the day)

WOD

Complete 21-15-9-15-21 reps for time of:

-Thruster (Fran Weight)

-Burpee over the bar		 17m 22s
Workout Scaled
Tamas Fazekas 04/22/2015 Crossfit Ampthill None Hang snatch: 10 rounds Every 90 seconds, perform:

-3x hang snatch, focus on the shrug, pull and turn over.



Clean and Jerk - You have 20 minutes to warm up to a pre-determined starting attempt. Once the 20 minutes is up, you have 3 attempts at the C+J to establish a max for the day. Do not attempt more than 3 C+J, as it is important to see what you are capable of when the pressure is on.		 90 kgs
Performed as RX
Tamas Fazekas 04/21/2015 Crossfit Ampthill Karen 1: Snatch You have 20 minutes to warm up to a pre-determined starting attempt. Once the 20 minutes is up, you have 3 attempts in the snatch to establish a max for the day. Do not attempt more than 3 snatches, as it is important to see what you are capable of when the pressure is on.



WOD


For time:
150 Wallball shots
RX 9/6 kg ball		 9m 50s
Workout Scaled
Tamas Fazekas 04/01/2015 Crossfit Ampthill None In 10 weighted reps (3211111) establish a 1RM Bench Press.

Then, 5 reps @ 60%, 65%, 70%.

Add all 25 reps for combined weight. 		1RM 87.5kg kgs
Performed as RX
Tamas Fazekas 03/27/2015 Crossfit Ampthill CrossFit Open 15.5 Row and Thruster Tekkers


27-21-15-9 reps for time of:
Row (calories)
Thrusters @ Fran weight		 11m 56s
Workout Scaled
Tamas Fazekas 03/26/2015 Crossfit Ampthill Athletic Testing #4
Test A - 2 Mins Squat test
Test B - 2 Mins Push Up test
Test C - Hand Stand Hold test 5 attempts.

Test 4/wod "Bassline"
500m row
40 squats
30 sit ups
20 press ups
10 pull ups / bands, no kipping!
 6m 10s
Performed as RX
Tamas Fazekas 03/25/2015 Crossfit Ampthill CrossFit Total Back squat 1RM
Shoulder Press 1RM
Deadlift 1RM 		Back squat 1RM - 120kg kgs
Shoulder Press 1RM - 60kg kgs
Deadlift 1RM - 130kg kgs
Performed as RX