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Athlete Date Sort Location Workout Name Description Results
Thomas De Cock 04/09/2012 Crossfit Antwerpen Kettlebell Shoulder Press Kettlebell Shoulder Press 8-8-8-8 32-32-32-32 kgs
Performed as RX
Thomas De Cock 04/09/2012 Crossfit Antwerpen Lucky Sevens 7min AMRAP

Box Jump 7
Burpee 7
Kettlebell Swing 7		 120 reps
Performed as RX
Thomas De Cock 04/07/2012 Crossfit Antwerpen Little Bear Complex 5 rounds

Bear Complex 3		 30-30-40-40-50 kgs
Performed as RX
Thomas De Cock 04/07/2012 Crossfit Antwerpen TEAM: Ring Dips, DUs, KB Swings 15min AMRAP

Ring Dip 10
Double-under 30
Kettlebell Swing 10

While one member of the team is performing one round, the other one holds 2 Kettlebells		 8 rounds 40 reps
Performed as RX
Thomas De Cock 04/06/2012 Crossfit Antwerpen Back Squat 5RM Back Squat 5-5-5-5 50-60-70-80 kgs
Performed as RX
Thomas De Cock 04/06/2012 Crossfit Antwerpen Pull-Ups, Lunges, Russian Twists 4 rounds

1min AMRAP Pull-Up
1min AMRAP Weighted Lunge
1min AMRAP Russian Twist
1min Rest		 388 reps
Performed as RX
Thomas De Cock 04/04/2012 Crossfit Antwerpen Burpees, Running 4min AMRAP

Burpee 10
Run 100m		 3 rounds 0 reps
Performed as RX
Thomas De Cock 04/04/2012 Crossfit Antwerpen Burpees, Running 6min AMRAP

Burpee 10
Run 100m		 4 rounds 0 reps
Performed as RX
Thomas De Cock 04/04/2012 Crossfit Antwerpen Renegade Rows, Box Jumps 6min AMRAP

Renegade Row 5
Box Jump 10		 8 rounds 0 reps
Performed as RX
Thomas De Cock 04/04/2012 Crossfit Antwerpen Renegade Rows, Box Jumps 4min AMRAP

Renegade Row 5
Box Jump 10		 6 rounds 0 reps
Performed as RX
Thomas De Cock 04/02/2012 Crossfit Antwerpen Front Squat 8RM Front Squat 8-8-8-8 30-40-50-60 kgs
Performed as RX
Thomas De Cock 04/02/2012 Crossfit Antwerpen Row, Wallball, Push-ups, KB Sumo-Deadlift High-Pul Row 500m
Wallball Shot 50
Push-Up (Hand Release) 50
Kettlebell Sumo-Deadlift High-Pull 50
 11m 18s
Workout Scaled
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