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Athlete Date Sort Location Workout Name Description Results
Thomas De Cock 06/13/2012 Crossfit Antwerpen Double-Unders 2min AMRAP

Double-Under		 89 reps
Performed as RX
Thomas De Cock 06/13/2012 Crossfit Antwerpen Back Squat 3RM Back Squat 3-3-3-3 80-100-110-115(2) kgs
Performed as RX
Thomas De Cock 06/13/2012 Crossfit Antwerpen Shoulder Press 3RM Shoulder Press 3-3-3-3 30-35-40-42(2) kgs
Performed as RX
Thomas De Cock 06/13/2012 Crossfit Antwerpen Push-Ups (Unbroken) Push-up AMRAP Unbroken 25 reps
Performed as RX
Thomas De Cock 06/13/2012 Crossfit Antwerpen Knees-to-Elbows (Unbroken) Knees to Elbow AMRAP Unbroken 25 reps
Performed as RX
Thomas De Cock 06/13/2012 Crossfit Antwerpen Pull-Ups (Unbroken) Pull-Up AMRAP Unbroken 15 reps
Performed as RX
Thomas De Cock 06/11/2012 Crossfit Antwerpen Clean and Jerk 1RM Clean and Jerk 1-1-1-1-1-1 20-30-40-50-60-65 kgs
Performed as RX
Thomas De Cock 06/11/2012 Crossfit Antwerpen Run, Clean and Jerk 3 rounds

Run 400m
Clean and Jerk 7		 9m 04s
Workout Scaled
Thomas De Cock 06/06/2012 Crossfit Antwerpen TEAM: Toes to Bar, Squats, DUs 15min AMRAP

Toes to Bar 10
Squat 20
Double-Under 30

Each member of the Team does one full round.
Rest while other member is working		 8 rounds 4 reps
Workout Scaled
Thomas De Cock 06/04/2012 Crossfit Antwerpen Pull-Ups, Run, Thrusters Pull-Up 50
Run 400m
Thruster 21
Run 800m
Thruster 21
Run 400m
Pull-Up 50		 17m 00s
Workout Scaled
Thomas De Cock 06/01/2012 Crossfit Antwerpen Helen 3 rounds

Run 400m
Kettlebell Swing 21
Pull-Up 12		 12m 06s
Performed as RX
Thomas De Cock 06/01/2012 Crossfit Antwerpen Back Squat 5RM Back Squat 5-5-5-5-5-5 20-40-60-80-80-80 kgs
Performed as RX
Thomas De Cock 05/30/2012 Crossfit Antwerpen Deadlift 5RM Deadlift 5-5-5-5-5-5 30-60-80-100-110-120(2) kgs
Performed as RX
Thomas De Cock 05/30/2012 Crossfit Antwerpen Run, Pull-Up, HSPU Run 400m
Pull-Up 40
HSPU 20
Run 400m
Pull-Up 30
HSPU 15
Run 400m
Pull-Up 20
HSPU 10		 17m 50s
Workout Scaled
Thomas De Cock 05/26/2012 Butcher's Garage, Copenhagen Butcher WOD - Murph-style Burpee 50
Run 400m
Sit-Up 100
Push-Up 200
Squat 300
Run 400m		 35m 10s
Performed as RX
Thomas De Cock 05/25/2012 Rosenborg Palace Garden, Copenhagen Copenhagen Park WOD 10 rounds

Push-Up 10
Sprint 50m
Squat 10
Spring 50m		 10 rounds 0 reps
Performed as RX
Thomas De Cock 05/23/2012 Crossfit Antwerpen Run, Row, Man Makers 3 rounds

Row 500m
Man Maker 15
Run 600m		 35m 00s
Workout Scaled
Thomas De Cock 05/21/2012 Crossfit Antwerpen Back Squat 5RM Back Squat 5-5-5-5-5-5-5-5 20-30-40-70-80-90-100-105 kgs
Performed as RX
Thomas De Cock 05/21/2012 Crossfit Antwerpen Lateral Jumps, KB Overhead Lunges, KB Snatches 3 rounds

Lateral Jump 50
Kettlebell Overhead Lunge (R) 20
Kettlebell Snatch 10
Kettlebell Overhead Lunge (L) 20		 9m 15s
Workout Scaled
Thomas De Cock 05/18/2012 Crossfit Antwerpen TEAM: Burpee Box Jumps, Kettlebell Swings, Sit-ups AMRAP 30min

Burpee Box Jump 10
Kettlebell Swing 15
Abmat Sit-Up 20

Each member of the Team does one full exercise.
Rest while other member is working		 16 rounds 6 reps
Workout Scaled
Thomas De Cock 05/16/2012 Crossfit Antwerpen Clean and Jerk 1RM Clean and Jerk 1-1-1-1-1-1 20-30-40-50-60-65 kgs
Performed as RX
Thomas De Cock 05/16/2012 Crossfit Antwerpen Toes to Bar, Jumping Lunges, Dumbbell Push Press 8min AMRAP

Toes to Bar 5
Jumping Lunge 10
Dumbbell Push Press 10		 8 rounds 11 reps
Workout Scaled
Thomas De Cock 05/14/2012 Crossfit Antwerpen Back Squat 5RM Back Squat 5-5-5-5 80-90-100-105 kgs
Performed as RX
Thomas De Cock 05/14/2012 Crossfit Antwerpen Burpees, Pull-Ups, Sit-Ups 10min AMRAP

Burpee 5
Pull-Up 10
Sit-Up 15		 7 rounds 15 reps
Performed as RX
Thomas De Cock 05/11/2012 Crossfit Antwerpen Push Press 1RM Push Press 1-1-1-1-1-1-1-1 30-40-45-50-55-60-65(f)-60 kgs
Performed as RX
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