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Athlete Date Sort Location Workout Name Description Results
karen flynn 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.		 277 reps
Performed as RX
karen flynn 09/23/2013 CrossFit Athlone Strength Strength: Intermediate
Take 15 minutes to build to a heavyish Back Squat x 1-2 reps

Conditioning
For Max Reps:
Int= 3 minutes/ Beg=90seconds Back Squat
(Men Int=1/2 BW -Beg=1/4 BW; Women Int=1/2 BW, Beg=1/4 BW)
Rest Int=60 sec - Beg=90 sec then perform
Int= 3 Minutes/ Beg=90 sec of Ring/Bar Rows
Rest Int=60 -Beg 90seconds
3 Minutes/90 seconds of Burpees		 92 reps
Performed as RX
karen flynn 08/21/2013 CrossFit Athlone Dirty 30 30 Pull Ups Bar or Rings
30 Box Jumps 12' 20' 24' 30'
30 Push Ups
30 Sit Ups
30 KBell Thrusters
30 Double Unders
30 Pull Ups Bar or Rings
 10m 20s
Workout Scaled
karen flynn 08/13/2013 CrossFit Athlone None 800 metre for time 4m 19s
Performed as RX
karen flynn 08/12/2013 CrossFit Athlone Nancy 5 rounds for time of:
400 meter run
Overhead squat, 15 reps		 15m 45s
Workout Scaled
karen flynn 08/09/2013 CrossFit Athlone None 4 rounds for time of:
200m run
10 Kb Swings x 10
5 Pull Ups		 8m 00s
Workout Scaled
karen flynn 08/06/2013 CrossFit Athlone Cindy Complete as many rounds in 20 minutes as you can of:
5 Pull-ups
10 Push-ups
15 Squats		 13 rounds 10 reps
Workout Scaled
karen flynn 08/06/2013 CrossFit Athlone None Back Squat 3 x 5
1 x 20lbs
1 x 30lbs
1 x 40lbs

For time:
800m run
&
Scaled (200) normal skips
 10m 32s
Workout Scaled