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Athlete Date Sort Location Workout Name Description Results
brian alcorn 05/16/2012 CrossFit Lake Mary None Tech. Work

TGU

then "Tabata"

Sprints

HR Push-Ups

Walking Lunges

BF Sit-Ups		 245 reps
Performed as RX
brian alcorn 05/15/2012 CrossFit Lake Mary None 1 rep max Back Squat 245 lbs
Performed as RX
brian alcorn 05/14/2012 CrossFit Lake Mary None Beast Mode Battle WOD#2

50 Hang Clean Buy in 65/95

every time bar touches the ground there is a 3 burpee penalty

then

4 rounds for time of

10 OHS 65/95

70m Shuttle run with 25/45# plate		 12m 36s
Workout Scaled
brian alcorn 05/04/2012 CrossFit Lake Mary Karen For time:
150 Wallball shots, 20 pound ball		 12m 32s
Workout Scaled
brian alcorn 04/25/2012 CrossFit Lake Mary None 21-15-9
SDLHP (Rx 75/95)
Push Press (Rx 75/95)
Box Jump (21/24)		 10m 31s
Workout Scaled
brian alcorn 04/24/2012 CrossFit Lake Mary None Wendler Back Squats

70% x 3

80% x 3

90% x 3

then

5 rounds for time of:

200m Run

50ft Walking Lunges

50ft Burpee Broad Jump		 9m 31s
Performed as RX
brian alcorn 01/18/2012 CrossFit Lake Mary None 1 mile TT

then

800m Run

25 KB Swings F35/M53

50 BF Sit-Ups

400m Run		 16m 07s
Performed as RX
brian alcorn 01/17/2012 CrossFit Lake Mary None 3 Rounds for time of:

10 OHS F85/M115

20 Lateral Burpee Bar Jumps		 12m 36s
Workout Scaled
brian alcorn 01/10/2012 CrossFit Lake Mary None Buy In

20 Power Cleans @ 135/95

or

12 Power Cleans @ 205/145

or

16 Power Cleans @ 185/125

then

5 Rounds

5 Shoulder to Overhead M135 W95

7 Front Squats

9 Toes to bar

then Power Clean Buy Out (can be different that what you started with)		 8m 57s
Workout Scaled
brian alcorn 01/06/2012 CrossFit Lake Mary None 5 Rd of 3min AMRAP:
3 Thrusters (95, 65)
6 Boxjumps (24, 20)
9 pushups
1min rest between rds		 16 rounds 0 reps
Workout Scaled
brian alcorn 01/05/2012 CrossFit Lake Mary None 2 Rounds For Time:
15 Handstand Push Ups
20 Pull Ups
25 Box Jumps F20/M24
30 Deadlifts F135/M185
35 Burpees		 19m 25s
Workout Scaled
brian alcorn 01/04/2012 CrossFit Lake Mary None 12 minute AMRAP
10 Power snatches F65/M95
10 Burpees		 5 rounds 18 reps
Workout Scaled
brian alcorn 01/03/2012 CrossFit Lake Mary DT Five rounds for time of:
155 pound Deadlift, 12 reps
155 pound Hang power clean, 9 reps
155 pound Push jerk, 6 reps		 13m 27s
Workout Scaled
brian alcorn 12/27/2011 CrossFit Lake Mary None 2 rounds of:

3 min AMRAP (Completed Rounds)
Shuttle run (40 yds)
Rest 1 min
3 min AMRAP
8 OH Squats F45/M85
8 Box Jumps F20/M24		 21 rounds 0 reps
Workout Scaled
brian alcorn 12/21/2011 CrossFit Lake Mary Murph For time:
1 mile Run
100 Pull-ups
200 Push-ups
300 Squats
1 mile Run

Partition the pull-ups, push-ups, and squats as needed. Start and finish with a mile run. If you've got a twenty pound vest or body armor, wear it.		 52m 29s
Workout Scaled
brian alcorn 12/16/2011 CrossFit Lake Mary Litvinov Sprints 3 rounds
5-8 front squats at 85% of 1RM
200m sprint
Rest as needed after sprints		 175 lbs lbs
Performed as RX
brian alcorn 12/15/2011 CrossFit Lake Mary None 8Min AMRAP

10 Push Press RX 95/65

10 Hallow Rocks

10 Box Jumps RX 24/20

Rest 3 Min

8Min AMRAP

10 Pull Ups

100M Sprint

10 Burpees



courtsey of: I Am CrossFit		 8 rounds 18 reps
Workout Scaled
brian alcorn 12/14/2011 CrossFit Lake Mary J.T. 21-15-9 reps of:
Handstand push-ups
Ring dips
Push-ups		 11m 41s
Workout Scaled
brian alcorn 12/13/2011 CrossFit Lake Mary None 10min amrap

5 squat cleans f85/m115
10 burpee barbell jumps		 5 rounds 1 reps
Workout Scaled
brian alcorn 12/12/2011 CrossFit Lake Mary Nutts For time:
10 Handstand push-ups
250 pound Deadlift, 15 reps
25 Box jumps, 30 inch box
50 Pull-ups
100 Wallball shots, 20 pounds, 10'
200 Double-unders
Run 400 meters with a 45lb plate		 24m 54s
Workout Scaled
brian alcorn 12/05/2011 CrossFit Lake Mary None 20 kb swings 20 kg, 25 bf situps, 800 m run. 10m 29s
Performed as RX
brian alcorn 12/02/2011 CrossFit Lake Mary Friday 15min AMRAP

10 Push Press F65/M95
10 Push-Ups
10 Box Jumps F20/M24 		8 rounds 2 reps
Performed as RX