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Athlete
Date
Location
Workout Name
Description
Results
Thomas De Cock
07/23/2012
Crossfit Antwerpen
Back Squat 5RM
Back Squat 5-5-5-5-5-5-5-5
20-40-40-60-80-100-110-115 kgs
Performed as RX
Thomas De Cock
07/23/2012
Crossfit Antwerpen
Hang Squat Clean Thruster, DUs, Burpees
3 rounds
AMRAP 2min
Hang Squat Clean Thruster 5
Double Under 25
Rest 1 min
AMRAP 1min
Burpee
Rest 1 min
250 reps
Workout Scaled
Thomas De Cock
07/21/2012
Crossfit Antwerpen
TEAM: Kettlebell Swings, Pull-Ups
Kettlebell Swing 50
Pull-Up 50
Kettlebell Swing 40
Pull-Up 40
Kettlebell Swing 30
Pull-Up 30
Kettlebell Swing 20
Pull-Up 20
Kettlebell Swing 10
Pull-Up 10
Rest while other member is working
11m 55s
Workout Scaled
Thomas De Cock
07/21/2012
Crossfit Antwerpen
TEAM: Hand-Release Push-Up, Box Jump
Push-Up (Hand Release) 50
Box Jump 50
Push-Up (Hand Release) 40
Box Jump 40
Push-Up (Hand Release) 30
Box Jump 30
Push-Up (Hand Release) 20
Box Jump 20
Push-Up (Hand Release) 10
Box Jump 10
Rest while other member is working
7m 34s
Performed as RX
Thomas De Cock
07/20/2012
Crossfit Antwerpen
Run, Pull-Up
4 rounds
Run 400m
Pull-Up 20
20m 00s
Performed as RX
Thomas De Cock
07/18/2012
Crossfit Antwerpen
KB Swings, DUs, Ring Hold, Row
5 rounds
Kettlebell Swing 90s
Double Under 90s
Ring Plank Hold 90s
Row 90s
30s rest between exercises
625 reps
Workout Scaled
Thomas De Cock
07/16/2012
Crossfit Antwerpen
Hang Power Clean, Hang Squat Clean
Hang Power Clean 3-3-3-3-3
Hang Squat Clean 3-3-3-3-3
20-30-40-50-60 kgs
20-30-40-50-60 kgs
Performed as RX
Thomas De Cock
07/16/2012
Crossfit Antwerpen
Hang Power Clean, Hand Release Push Up
3 rounds
Hang Power Clean 20
Push-Up (Hand Release) 20
7m 42s
Workout Scaled
Thomas De Cock
07/13/2012
Crossfit Antwerpen
Jumping Back Squat, Push Press, Agility Jump
3 rounds
Jumping Back Squat 25
Push Press 25
Agility Jump 40
9m 35s
Workout Scaled
Thomas De Cock
07/11/2012
Crossfit Antwerpen
TEAM: Row, KB Swings, Ball Slams, Ring Dips
Row 2100m
Kettlebell Swing 180
Ball Slam 120
Ring Dip 90
Row 2100m
In teams of 3.
27m 46s
Workout Scaled
Thomas De Cock
07/09/2012
Crossfit Antwerpen
Hang Power Clean, Push Jerk
Hang Power Clean 3-3-3-3
Push Jerk 3-3-3-3
20-30-40-50 kgs
20-30-40-50 kgs
Performed as RX
Thomas De Cock
07/09/2012
Crossfit Antwerpen
Hang Power Clean, Burpees, Run
4 rounds
Hang Power Clean 7
Burpee 14
Run 200m
Rest 1min
12m 30s
Workout Scaled
Thomas De Cock
07/06/2012
Crossfit Antwerpen
Push Press, Push Jerk, Split Jerk
Push Press 5
Push Jerk 5
Split Jerk 5
Push Press 3
Push Jerk 3
Split Jerk 3
Push Press 2
Push Jerk 2
Split Jerk 2
Push Press 1
Push Jerk 1
Split Jerk 1
30 kgs
30 kgs
30 kgs
45 kgs
45 kgs
45 kgs
50 kgs
50 kgs
50 kgs
55 kgs
55 kgs
55 kgs
Performed as RX
Thomas De Cock
07/06/2012
None
KB Thrusters, Pull-Ups, Burpees
5 rounds
20s Kettlebell Thruster
40s Rest
20s Pull-Up Strict
40s Rest
20s Burpee
40s Rest
131 reps
Workout Scaled
Thomas De Cock
07/04/2012
Crossfit Antwerpen
TEAM: Jumping Lunges, Push-Ups, Box Jumps
20min AMRAP
Jumping Lunge 10
Push-Up 10
Box Jump 10
Each member of the Team does one full round.
Rest while other member is working
29 rounds 0 reps
Performed as RX
Thomas De Cock
07/02/2012
Crossfit Antwerpen
Pull-Ups, Front Squat, Run
4 rounds
Pull-Up 15
Front Squat 10
Run 250m
11m 19s
Workout Scaled
Thomas De Cock
07/02/2012
Crossfit Antwerpen
Back Squat 5RM
Back Squat 5-5-5-5-5-5
20-30-40-80-90-100 kgs
Performed as RX
Thomas De Cock
06/27/2012
Crossfit Antwerpen
Pull-Ups, Run, KB Swings
4 rounds of 5 minutes.
Pull-Up Max Unbroken
Run 400m
Kettlebell Swing
Rest 5min between rounds
221 reps
Performed as RX
Thomas De Cock
06/25/2012
Crossfit Antwerpen
DU, Push Jerk, Pull-Up
4 rounds
Double Under 50
Push Jerk 10
Rest 30s
Pull-Up Max Effort Unbroken
Rest 1min
15m 15s
Workout Scaled
Thomas De Cock
06/25/2012
Crossfit Antwerpen
Hang Power Clean, Push Jerk
Hang Power Clean 1-1-1-1-1-1
Push Jerk 1-1-1-1-1-1
20-30-40-50-60-70f kgs
Performed as RX
Thomas De Cock
06/22/2012
Crossfit Antwerpen
Hang Power Clean, Walking Lunges, Wall Balls
15min AMRAP
Hang Power Clean 7
Walking Lunge 30
Wall Ball 15
6 rounds 39 reps
Workout Scaled
Thomas De Cock
06/20/2012
Crossfit Antwerpen
Push Press, Split Jumps, V-ups
4 rounds
Push Press 7
Split Jump 30
V-up 15
6m 04s
Workout Scaled
Thomas De Cock
06/18/2012
Crossfit Antwerpen
Hang Squat Clean, Burpees, Lateral Jumps
3 rounds
Hang Squat Clean 7
Burpee 21
Lateral Jump 35
8m 06s
Workout Scaled
Thomas De Cock
06/16/2012
Crossfit Vienna
TEAM: Run, Burpees, Over-The-Box Jumps
In teams of 2:
8 rounds
Run 250m
Burpee 15
Over-the-Box Jump 15
Each member of the Team does one full round.
Rest while other member is working
24m 06s
Performed as RX
Thomas De Cock
06/13/2012
Crossfit Antwerpen
Christine
3 rounds for time of:
500m row
12 Bodyweight Deadlifts
21 Box Jumps
9m 59s
Workout Scaled
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