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Athlete Date Sort Location Workout Name Description Results
david delaney 09/25/2013 CrossFit Athlone Inter Workout of the Day
A.
Take 10-15 minutes to practice and/or build to a heavy-ish Front Squat x1-2
B.
Complete four rounds for time of:
Overhead Squat x 15 reps (wtbd)
Slam Balls x 15 reps
400 Meter Run		 12m 50s
Performed as RX
david delaney 09/24/2013 CrossFit Athlone Intermediate Level 3 rounds for time. In this workout you move from each of five stations after a minute. This is a five-minute round with a 1 minute rest between rounds. The stations are:
Squats holding 8-10-16kg kbell
Ab mat sit ups
Burpee touches
Bridge hold (1 point for every 10seconds)
Slam balls 15/30 lbs
1 minute rest

The clock does not reset or stop between exercises. On call of rotate, the athlete/s must move to next station immediately. One point is given for each rep.		 200 reps
Performed as RX
david delaney 08/26/2013 CrossFit Athlone AMRAP 12 MINUTES AMRAP IN 12 MINUTES OF

WG Dead Hang Pull Ups x 5
Burpees x 5
Bear Crawl x 5		 108 reps
Workout Scaled
david delaney 08/13/2013 CrossFit Athlone None 800 metre for time 03m 10s
Performed as RX
david delaney 08/07/2013 CrossFit Athlone None Back Squat 3 x 5 w.p 20kgs
1 x 5 40kgs
2 x 5 50kgs
3 x 5 60kgs
For time:
800m run
&
D.Unders 50 or Scaled (200)		 6m 05s
Workout Scaled
david delaney 08/07/2013 CrossFit Athlone None Met Con
12-15-9 for time
Box Jumps- Air Squats-
&
Sit ups
 04m 53s
Performed as RX
david delaney 08/06/2013 CrossFit Athlone None Back Squat 3 x 5


For time:
800m run
&
D.Unders 50 or Scaled (200)
 06m 05s
Workout Scaled
david delaney 08/06/2013 CrossFit Athlone None Met Con
12-15-9 for time
Box Jumps- Air Squats-
&
Sit ups
 04m 53s
Performed as RX
david delaney 08/05/2013 CrossFit Athlone Nancy 5 rounds for time of:
400 meter run
95 pound Overhead squat, 15 reps		 13m 55s
Workout Scaled