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Athlete Date Sort 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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