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Athlete Date Sort Location Workout Name Description Results
Tommy House 10/30/2014 CFSF Ned 7 rounds:
Body weight back squat, 11 reps
1000 meter row		 39m 22s
Workout Scaled
Tommy House 10/28/2014 CFSF CrossFit wod Clean, 1 rep
Bench press, 1 rep
Overhead squat, 1 rep		 525 lbs
Performed as RX
Tommy House 10/24/2014 CFSF CrossFit wod 21-15-9 reps of:
115 pound Snatch
toes to bar		 15m 58s
Workout Scaled
Tommy House 10/23/2014 CFSF CrossFit wod Thrusters on the clock:
With a continuously running clock complete 5 Thrusters every minute.
From 0:00-5:00 use 75 lb.
From 5:00-10:00 use 95 lb.
From 10:00-15:00 use 115 lb.
Continue adding 20 lb. every 5 minutes for as long as you are able.		 0 rounds 55 reps
Workout Scaled
Tommy House 10/22/2014 CFSF CrossFit wod Split jerk 3-3-3-3-3 145 lbs
Performed as RX
Tommy House 10/20/2014 CFSF Dirty Thirty For time:
30 Box jumps, 30-inch box
30 Chest-to-bar pull-ups
30 Kettlebell swings, 2 pood
30 Walking lunges with 95-lb. barbell
30 Knees-to-elbows
30 Push presses, 95 lb.
30 Hip extensions, holding a 25-lb. plate
30 Wall ball shots, 20-lb. ball to 11-foot target
30 Burpees
30 Triple-unders		 34m 56s
Workout Scaled
Tommy House 10/08/2014 CFSF CrossFit wod 5k row 20m 20s
Performed as RX
Tommy House 10/07/2014 CFSF CrossFit wod Weighted dip 3-2-2-2-1-1-1-1-1 85 lbs
Performed as RX
Tommy House 09/30/2014 CFSF CrossFit wod Clean 5-5-3-3-3-1-1-1-1 165 lbs
Performed as RX
Tommy House 09/29/2014 CFSF CrossFit wod 7 rounds for time of:
45 lb. Dumbbell Thrusters, 7 reps
15 ft. Rope climb, 1 ascent		 9m 54s
Workout Scaled
Tommy House 09/21/2014 CFSF CrossFit wod Bench press 2-2-2-2-2-2-2 225 lbs
Performed as RX
Tommy House 09/18/2014 CFSF CrossFit wod 5 rounds:
10 Strict HSPU
20 GHD sit-ups		 14m 08s
Workout Scaled
Tommy House 09/16/2014 CFSF CrossFit wod Clean & jerk 1-1-1-1-1-1-1 155 lbs
Performed as RX
Tommy House 09/16/2014 CFSF CrossFit wod Clean & jerk 1-1-1-1-1-1-1 155 lbs
Performed as RX
Tommy House 09/14/2014 CFSF CrossFit wod Every 2 minutes for as long as possible complete:

From 0:00-2:00
15-ft. rope climb, 2 ascents
185-lb. front squats, 2 reps

From 2:00-4:00
15-ft. rope climb, 2 ascents
185-lb. front squats, 4 reps

From 4:00-6:00
15-ft. rope climb, 2 ascents
185-lb. front squats, 6 reps

Continue adding 2 reps to the front squat each interval for as long as you are able.		 12 rounds 0 reps
Workout Scaled
Tommy House 09/13/2014 CFSF CrossFit wod Snatch 1-1-1-1-1-1-1 115 lbs
Performed as RX
Tommy House 09/13/2014 CFSF CrossFit wod Snatch 1-1-1-1-1-1-1 115 lbs
Performed as RX
Tommy House 09/10/2014 CFSF CrossFit wod 5 rounds:
20 Wall ball shots, 12' target (20/16)
15' L-sit rope climb, 1 ascent		 16m 05s
Workout Scaled
Tommy House 09/09/2014 CFSF Deadly Runs For time:
225-lb. deadlifts, 21 reps
Run 400 meters
225-lb. deadlifts, 18 reps
Run 400 meters
225-lb. deadlifts, 15 reps
Run 400 meters
225-lb. deadlifts, 12 reps
Run 400 meters		 21m 00s
Workout Scaled
Tommy House 09/05/2014 CFSF CrossFit wod Clean & jerk 3-3-3-3-3 130 lbs
Performed as RX
Tommy House 09/04/2014 CFSF CrossFit wod Snatch 3-3-3-3-3 95 lbs
Performed as RX
Tommy House 09/02/2014 CFSF CrossFit wod 21-18-15-12-9-6-3 reps for time of:
Handstand push-ups
L-pull-ups		 18m 50s
Workout Scaled
Tommy House 08/28/2014 CFSF Fight Gone Bad Three rounds of:
Wall-ball, 20 pound ball, 10 ft target (Reps)
Sumo deadlift high-pull, 75 pounds (Reps)
Box Jump, 20" box (Reps)
Push-press, 75 pounds (Reps)
Row (Calories)

In this workout you move from each of five stations after a minute.The clock does not reset or stop between exercises. This is a five-minute round from which a one-minute break is allowed before repeating. On call of "rotate", the athletes must move to next station immediately for best score. One point is given for each rep, except on the rower where each calorie is one point.		 193 reps
Performed as RX
Tommy House 08/25/2014 CFSF CrossFit wod Back squat 1-1-1-1-1-1-1 285 lbs
Performed as RX
Tommy House 08/20/2014 CFSF CrossFit wod Split jerk 1-1-1-1-1-1-1 165 lbs
Performed as RX
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