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Athlete Date Sort Location Workout Name Description Results
Topher reynolds 08/10/2015 CrossFit AZO None AMRAP: 12mins
40 DU
10 pistols (5 per leg)
15 KB Swings 53/35		 3 rounds 127 reps
Workout Scaled
Topher reynolds 08/07/2015 CrossFit AZO None OTM 12mins
5-8 strict pull ups
*bands are allowed no kipping		 3 reps
Workout Scaled
Topher reynolds 08/07/2015 CrossFit AZO None 40 Power Snatches 115/75
40 Burpees over the bar
40 Sit ups
40 Box Jumps
40 Tire Flips
40 Ball Slams
TC: 25mins		 19m 56s
Workout Scaled
Topher reynolds 07/20/2015 CrossFit Cork None 3 rounds
-10 weighted Russian step ups (20 kg)
-ring pushups until failure		 6 reps
Performed as RX
Topher reynolds 07/20/2015 CrossFit Cork None 20 min AMRAP with partner (1 work, 1 rest)
-5 deadlifts (80kg)
-10 box jumps
-15 wall balls (10kg)		 8 rounds 16 reps
Performed as RX
Topher reynolds 07/14/2015 Salt Lake City CrossFit None Power Jerk from the rack
-3 sets of 5, increasing		 135 lbs
Performed as RX
Topher reynolds 07/14/2015 Salt Lake City CrossFit None Push Press
-3 sets of 5, increasing

2 minute rest between sets		 115 lbs
Performed as RX
Topher reynolds 07/14/2015 Salt Lake City CrossFit None 5 RFT
-10 calorie row
-10 KB swings @53
-30 DUs
-200m run

90 second rest between rounds		 20m 25s
Performed as RX
Topher reynolds 07/13/2015 CrossFit AZO None Toes-To-Bar (tabata 1 round) 4 reps
Performed as RX
Topher reynolds 07/13/2015 CrossFit AZO None Metcon (Time)

21-15-9
Clean and Jerk 135/95
400m Run		 11m 26s
Workout Scaled
Topher reynolds 07/10/2015 CF on Romence None AMRAP-10 min

10 KB swings (70 lbs)
10 thrusters (95 lbs)
10 pullups
10 OHS		 2 rounds 8 reps
Performed as RX
Topher reynolds 07/09/2015 CrossFit AZO None 8 rounds:
-Banded Good Morning (4x10)
-Tricep Pull Down (band) (4x10)		 80 reps
Performed as RX
Topher reynolds 07/09/2015 CrossFit AZO None OTM 21min, 7 rds of each
Min1: 30sec handstand hold
Min2: 5 Deadlifts@70%
Min3: 30-50 DU (about 45s)		 225 lbs
Performed as RX
Topher reynolds 07/06/2015 CrossFit AZO None Push Press EMOM (10min)
-10 reps @ 135		 4 rounds 0 reps
Workout Scaled
Topher reynolds 07/06/2015 CrossFit AZO None 5RFT
-10 Burpees over the bar
-5 Front Squats 135/95		 6m 59s
Workout Scaled
Topher reynolds 07/01/2015 CrossFit AZO None Shoulder Press
-5 x 8 @75%		 95 lbs
Performed as RX
Topher reynolds 07/01/2015 CrossFit AZO None Run 1 mile
-max effort		 6m 48s
Performed as RX
Topher reynolds 06/29/2015 CrossFit AZO None Push Press (negatives-3 seconds to decline)
5 sets of 5 reps		 90 lbs
Performed as RX
Topher reynolds 06/29/2015 None Annie's Wench 50-40-30-20 and 10 rep rounds of:
Double-unders
Sit-ups

EMOM: 5 burpees		 12m 33s
Workout Scaled
Topher reynolds 06/29/2015 CrossFit AZO None EMOM until failure
25 second ring holds		 6 rounds 0 reps
Workout Scaled
Topher reynolds 06/29/2015 None Brick Bike (20.51 miles)
30' Z1
45' Z2
3 hr high Z2 low Z3
1 hr @ Z3 (sweet spot) about 7/10 strong pace (make sure to fuel up before this interval, maybe some nutrition with caffeine)
15' Z1 cool down
Pre-Activity Comments:

Run (1.55 miles)
quick transition run, right off of the bike

10' quick feet
10' Z2-3
3' walk
5' jog
3' walk		 1h 24m 10s
Performed as RX
Topher reynolds 06/26/2015 CrossFit AZO Friend Friday! Bear crawl relay 6 laps (pull up rig length)
100 burpees
100 tire flips
800 run
50 wall climbs		 24m 01s
Workout Scaled
Topher reynolds 06/25/2015 CF on Romence None Wall sit Tabata-style
-count rounds until failure		 20 rounds 0 reps
Performed as RX
Topher reynolds 06/25/2015 None Abs 2 x (planks-front 2x1 min ea
planks - left side, rt side - 2X30-sec. ea.
v-ups - 3x6
bicycle crunches - 3X15
superman - 3x15
flutter kicks 3x 30 kicks
leg lifts 3x10
regular crunches 3x15)		 14m 15s
Performed as RX
Topher reynolds 06/24/2015 CrossFit AZO None 3 Power Cleans+3 Front Squats+ 3 Jerks
-2 rounds @50%
-2 rounds @60%
-1 round @65%		 105 lbs
Performed as RX
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