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Athlete Date Sort Location Workout Name Description Results
Patrick McCord 08/19/2012 CrossFit Eclipse Capital Gains 20-18-16-14-12-10-8-6-4-2 reps
burpee into a dumbbell thruster (45/25lbs)
run 200 meters between each round		 30m 00s
Workout Scaled
Patrick McCord 08/17/2012 CrossFit Eclipse Manscape
as many rounds as possible in 12 minutes

5 x deadlifts (bodyweight)

12 x dumbbell push press (35% bodyweight)		 9 rounds 8 reps
Performed as RX
Patrick McCord 08/15/2012 CrossFit Eclipse double swinger 3 rounds
40 double unders
20 kettlebell swings (55/35lbs)
30 double unders
15 kettlebell swings
20 double unders
10 kettle bell swings
 21m 41s
Performed as RX
Patrick McCord 08/15/2012 CrossFit Eclipse 3 rm shoulder press 12 minutes to establish a 3 rm shoulder press 105 lbs
Performed as RX
Patrick McCord 08/13/2012 CrossFit Eclipse None
for time:

10 x pistols (alternating each leg, 20 total)

20 x box jumps (24/20")

30 x knees to elbows

40 x hand release push ups

50 x jumping pull ups

40 x hand release push ups

30 x knees to elbows

20 x box jumps (24/20")

10 x pistols (alternating each leg, 20 total)		 24m 01s
Workout Scaled
Patrick McCord 08/08/2012 CrossFit Eclipse gimme a break 5 rounds
amrap in 2 minutes
3 power snatches (145/95)
9 burpees
rest one minute		 7 rounds 3 reps
Workout Scaled
Patrick McCord 08/07/2012 CrossFit Eclipse 3-2-1 contact! 3 minutes of max reps push jerk (135/95)
rest 2 minutes
2 minutes of max calories rowing
rest 1 minute
1 minute of max reps jumping lunges alternating legs		 104 reps
Performed as RX
Patrick McCord 08/07/2012 CrossFit Eclipse 5 rm shoulder press 12 minutes to establish a 5 rep max on shoulder press 95 lbs
Performed as RX
Patrick McCord 07/31/2012 CrossFit Eclipse CrossFit Games Open 11.6 Complete as many reps as possible in 7 minutes of the following rep scheme:
100 pound Thruster, 3 reps
3 Chest to bar Pull-ups
100 pound Thruster, 6 reps
6 Chest to bar Pull-ups
100 pound Thruster, 9 reps
9 Chest to bar Pull-ups
100 pound Thruster, 12 reps
12 Chest to bar Pull-ups
100 pound Thruster, 15 reps
15 Chest to bar Pull-ups
100 pound Thruster, 18 reps
18 Chest to bar Pull-ups
100 pound Thruster, 21 reps
21 Chest to bar Pull-ups...

This is a timed workout. If you complete the round of 21, go on to 24. If you complete 24, go on to 27, etc.		 0 rounds 39 reps
Performed as RX
Patrick McCord 07/30/2012 CrossFit Eclipse eye of the tiger 1 power clean ( these are meant to be as close to your 1RM as possible)

50 double unders

50 ab mat sit ups

rest 2 minutes

1 power clean

40 double unders

40 ab mat sit ups

rest 1:30

1 power clean

30 double unders

30 ab mat sit ups

rest 1 minute

1 power clean

20 double unders

20 ab mat situps

rest 30 seconds

1 power clean

10 double unders

10 ab mat sit ups		 14m 26s
Performed as RX
Patrick McCord 07/26/2012 CrossFit Eclipse 1 rm clean and jerk 12 minutes to establish a 1rm on clean and jerk 185 lbs
Performed as RX
Patrick McCord 07/24/2012 CrossFit Eclipse 20 rep back squat 1 set of 20 rep
back squat

unbroken		 155 lbs
Performed as RX
Patrick McCord 07/24/2012 CrossFit Eclipse 100 pull ups 100 pull ups for time 11m 54s
Performed as RX
Patrick McCord 07/23/2012 CrossFit Eclipse None "Catch me if I fall"

as many rounds as possible in 20 minutes:

run 400 meters

5 front squats (135/95lbs)

20 double unders

run 400 meters

10 front squats ( 135/95lbs)

40 double unders

run 400 meters

15 front squats (135/95)

60 double unders		 1 rounds 29 reps
Performed as RX
Patrick McCord 07/21/2012 CrossFit Eclipse None 5 rounds
12 kettlebell swings (55/35 lbs)
10 box hops (24/20")

*box hop is a jump on the box and then jump down on the other side. You must stand tall on the top of the box, and both feet have to touch the box at the same time.
*if you can/dare jump clear over the box, but we do not encourage it (Sgt, Safety)		 7m 15s
Performed as RX
Patrick McCord 07/17/2012 CrossFit Eclipse None 10-8-6-4-2 rep
front squats (185/135lbs)
handstand pushups

 18m 01s
Workout Scaled
Patrick McCord 07/16/2012 CrossFit Eclipse None 30 x hand release pushups
50x double unders
50 x dumbbell walking lunges (45/25lbs) each leg
50 x double unders
30 x toes to bar
50x double unders
30 x dumbbell ground to overhead (45/25lbs)

*you may clean and jerk or snatch the ground to overhead		 26m 02s
Performed as RX
Patrick McCord 07/12/2012 CrossFit Eclipse 2 rm split jerk 12 minutes to establish a 2 rm on split jerk 200 lbs
Performed as RX
Patrick McCord 07/10/2012 CrossFit Eclipse hang power clean 3 rm 12 minutes to find a new 3rm hang power clean 145 lbs
Performed as RX
Patrick McCord 07/10/2012 CrossFit Eclipse None 5 rounds
5 muscle ups
20 wall balls (20/14lbs)		 16m 43s
Workout Scaled
Patrick McCord 07/09/2012 CrossFit Eclipse Wicked Good 3 rounds

as many rounds as possible in 5 minutes:

10 push press (115/75lbs)

10 kettlebell swings (55/35 lbs)

10 box jumps (24/20")

rest 3 between each round		 6 rounds 0 reps
Performed as RX
Patrick McCord 06/26/2012 CrossFit Eclipse overhead squat 1 rm 12 minutes to establish a 1 rep max on overhead squat 140 lbs
Performed as RX
Patrick McCord 06/26/2012 CrossFit Eclipse None as many rounds as possible in 10 minutes
10 pistols ( 5 each leg)
10 burpees		 5 rounds 0 reps
Performed as RX
Patrick McCord 06/25/2012 CrossFit Eclipse None 5 rounds
21 deadlifts (225/155)
21 dumbbell push press (45/25)
row 250 meters		 20m 39s
Workout Scaled
Patrick McCord 06/19/2012 CrossFit Eclipse muscle snatch 1 rm 1 rm snatch find your 1 rm muscle snatch
then
work for a new 1rm snatch		 135 lbs
Performed as RX
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