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Athlete Date Sort Location Workout Name Description Results
Zach A 05/28/2013 None None 10-9-8-7-6-5-4-3-2-1:
Burpee
Abmat Sit up		 6m 51s
Performed as RX
Zach A 05/26/2013 None None 7 Rounds:
7 Push Press @ 20 pounds DB
7 Push up
7 KB Swing @ 15 pounds
7 Hang power Clean @ 20 DB
7 Burpee
7 Air Squat
7 Situp		 15m 32s
Performed as RX
Zach A 05/25/2013 None None Tabata Pushup
Tabata Situp
Tabata Squat		 275 reps
Performed as RX
Zach A 05/24/2013 None None 5 rounds of:
DB Thruster @20 pounds x 15
Run x 400 m		 18m 20s
Performed as RX
Zach A 05/22/2013 None None Push up x 30
Jumping Pull up x 40
Kettlebell Swing x 50
Abmat Sit up x 60
Burpee x 70 		13m 54s
Performed as RX
Zach A 05/21/2013 None None 50-40-30-20-10 reps of:
Burpees
Abmat sit ups		 17m 26s
Performed as RX
Zach A 05/19/2013 None None Jumping Jacks (4 ct) x 50 Reps
Push-up (honest) x 50 Reps
Tuck Jump x 50 Reps
Sit-up (floor) x 50 Reps
Mountain Climbers (2 ct) x 50 Reps
Air Squat (honest) x 50 Reps
Jumping Jacks (4 ct) x 50 Reps		 14m 55s
Performed as RX
Zach A 05/18/2013 None None 15 minutes of:
Lunges (2 ct) x 10
Jumping Pull ups x 10
Burpee x 10		 8 rounds 21 reps
Performed as RX
Zach A 05/16/2013 None None 12 minutes of:
Push Press @ 20 pounds x 10
Jumping Jacks (4 ct) x 10
Burpee x 10
Lunge (2 ct) x 10		 5 rounds 32 reps
Performed as RX
Zach A 05/15/2013 None None Burpee x 50
Flutterkick (4 ct) x 75
Push Up x 100
Abmat sit up x 150		 20m 20s
Performed as RX
Zach A 05/14/2013 None None 3 rounds of:
Tuck Jump x 20
Thruster @ 20 pounds x 20
Sit up x 30
Burpee x 20		 12m 50s
Performed as RX
Zach A 05/13/2013 None None 5 rounds of:
400 m sprint
7 pushups		 14m 58s
Performed as RX
Zach A 05/10/2013 None None 5 rounds:
Lunge (2 ct) x 10
Thruster @20 pounds x 10
Kettlebell swing @15 pounds x 10		 8m 39s
Performed as RX
Zach A 05/09/2013 None None Jumping Jacks (4 ct) x 50 Reps
Push-up x 50 Reps
Tuck Jump x 50 Reps
Sit-up x 50 Reps
Mountain climber (2 ct) x 50 Reps
Air Squat x 50 Reps
Jumping Jacks (4 ct) x 50 Reps		 17m 02s
Performed as RX
Zach A 05/06/2013 None None 10 rounds:
100 meter sprint
10 Air squat		 8m 29s
Performed as RX
Zach A 05/05/2013 None None 2 rounds:
2 minutes of Push ups
2 minutes of Sit ups
2 minutes of Flutterkicks
2 minutes of air squats		 465 reps
Performed as RX
Zach A 05/04/2013 None Filthy Fifty 50 Box jump, 24 inch box
50 Jumping pull-ups
50 Kettlebell swings, 1 pood
Walking Lunge, 50 steps
50 Knees to elbows
50 Push press, 45 pounds
50 Back extensions
50 Wall ball shots, 20 pound ball
50 Burpees
50 Double unders		 27m 17s
Workout Scaled
Zach A 05/02/2013 None None Renegade Row x 5 Reps @ 20 Pounds
Clean (hang power) x 10 Reps @ 20 Pounds
Thruster x 15 Reps @ 20 Pounds
Push Press x 20 Reps @ 20 Pounds
Lunge x 25 Reps @ 10 Pounds
Lunge x 25 Reps @ 10 Pounds
Push Press x 20 Reps @ 20 Pounds
Thruster x 15 Reps @ 20 Pounds
Clean (hang power) x 10 Reps @ 20 Pounds
Renegade Row x 5 Reps @ 20 Pounds		 9m 13s
Performed as RX
Zach A 05/01/2013 None None Air Squat x 100
Rest 3 min
Air Squat x 100		 9m 21s
Performed as RX
Zach A 04/30/2013 None None burpee x 20
tuck jump x 40
push up x 60
air squat x 80
jumping jack (4 ct) x 100		 16m 30s
Performed as RX
Zach A 04/28/2013 track Griff For time:
Run 800 meters
Run 400 meters backwards
Run 800 meters
Run 400 meters backwards		 15m 13s
Performed as RX
Zach A 04/26/2013 None None Sit-up x 50 Reps
Jumping jack (4 ct) x 50 Reps
Sit-up x 50 Reps
Walking Lunge x 50 Reps
Sit-up x 50 Reps
Burpee x 50 Reps
Sit-up x 50 Reps		 13m 28s
Performed as RX
Zach A 04/25/2013 None ass n abs annie 50-40-30-20-10
Lunge
Sit-up (floor)		 9m 26s
Performed as RX
Zach A 04/24/2013 None Fran Three rounds, 21-15- and 9 reps, for time of:
20 pound Thruster
Pull-ups (jumping)		 2m 47s
Performed as RX
Zach A 04/23/2013 None Schmalls Run 800 meters
Then two rounds of:
50 Burpees
40 Pull-ups
30 Air squats
20 Kettlebell swings, 15 pounds
10 push-ups
Then,
Run 800 meters		 29m 09s
Performed as RX
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