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Athlete Date Sort Location Workout Name Description Results
Teresa Ross 03/22/2014 CFSF CrossFit wod Push jerk 5-5-3-3-3-1-1-1-1-1 120 lbs
Performed as RX
mike pace 03/22/2014 millview gym Hoops Hoops, full/half court, 3.7 miles, pedometer 3.70 mi
Performed as RX
jason moore 03/22/2014 CrossFit Pathos Helen Three rounds for time:
Run 400 meters
1 1/2 pood Kettlebell X 21 swings (or 55 pound dumbbell swing)
12 Pull-ups		 13m 49s
Performed as RX
jason moore 03/22/2014 CrossFit Pathos None Back Squat 1-1-1-1-1-1-1 275 lbs
Performed as RX
jason moore 03/22/2014 CrossFit Pathos None Bench Press 5, 5, 5 185 lbs
Performed as RX
Jeremiah Bradford 03/22/2014 Clarkville, TN 10K Run 10K Run 47m 05s
Performed as RX
Zach A 03/22/2014 None None 100 squats
3 min rest
100 squats
 7m 56s
Performed as RX
Daniel Livermore 03/22/2014 Vintage CrossFit None "Annie"
One minute break
"Karen"		 19m 21s
Performed as RX
Daniel Livermore 03/22/2014 Vintage CrossFit None Overhead Squat 5-5-5-5-5
Back Squat 5-5
Back Squat 3		 135-165-185-195-205(2) lbs
225-235 lbs
245 lbs
Performed as RX
chris gaillard 03/22/2014 Vintage CrossFit None 5 Rounds For Time
400m Sandbag carry (50/30)
12 Burpee broad jumps
12 Kettle bell swings (53/35)		 37m 35s
Workout Scaled
Justin Lilly 03/22/2014 USAMMCE CrossFit Open 14.5 21-18-15-12-9-6-3 reps of:
Thrusters, 95 / 65 lb.
Burpees		 25m 15s
Performed as RX
Jennifer Valstar 03/22/2014 Premier Martial Arts/Grand River CrossFit Challenge of the Week Mar 17-22 CrossFit Open 14.3 Workout 14.3
8 minute AMRAP:
10 deadlifts, 135 / 95 lb.
15 box jumps, 24 / 20 inch
15 deadlifts, 185 / 135 lb.
15 box jumps, 24 / 20 inch
20 deadlifts, 225 / 155 lb.
15 box jumps, 24 / 20 inch
25 deadlifts, 275 / 185 lb.
15 box jumps, 24 / 20 inch
30 deadlifts, 315 / 205 lb.
15 box jumps, 24 / 20 inch
35 deadlifts, 365 / 225 lb.
15 box jumps, 24 / 20 inch

Post total reps. Scale as needed.		 88 reps
Workout Scaled
Kyle Allen 03/22/2014 Crossfit Parati Omnibus CrossFit Open 14.4 Complete as many rounds and repetitions as possible in 14 minutes of:
60-calorie row
50 toes-to-bars
40 wall-ball shots, 20 lb. to 10-foot target
30 cleans, 135 lb.
20 muscle-ups		 0 rounds 152 reps
Performed as RX
Michael Murphy 03/22/2014 CrossFit Pathos Helen Three rounds for time:
Run 400 meters
1 1/2 pood Kettlebell X 21 swings (or 55 pound dumbbell swing)
12 Pull-ups		 12m 30s
Performed as RX
Michael Murphy 03/22/2014 CrossFit Pathos None Back Squat 1-1-1-1-1-1-1 360 lbs
Performed as RX
Michael Murphy 03/22/2014 CrossFit Pathos None Bench Press 5, 5, 5 260 lbs
Performed as RX
Aaron Reynolds 03/22/2014 CrossFit Pathos Helen Three rounds for time:
Run 400 meters
1 1/2 pood Kettlebell X 21 swings (or 55 pound dumbbell swing)
12 Pull-ups		 13m 57s
Performed as RX
Paul Wernke 03/22/2014 CFSF CrossFit wod Push jerk 5-5-3-3-3-1-1-1-1-1 235 lbs
Performed as RX
Shellie Sallas 03/22/2014 Sol CrossFit Team wod Buy in
Run 200m w 45/25lb plate and farmers carry 70/53
*one partner carries the plate and the other
carries the kbs. Switch when one partner
drops the weight.
100 Box Jumps
150 Sit ups
200 Air squats
7 min plank(one planks while the other rests)
200 m run with same weight as above.

**you may complete the workout in any order you want except for the runs. Once you start one exercise you must finish it to move onto next.

 23m 40s
Performed as RX
Will Nash 03/21/2014 Vintage CrossFit CrossFit Open 14.4 Complete as many rounds and repetitions as possible in 14 minutes of:
60-calorie row
50 toes-to-bars
40 wall-ball shots, 20 lb. to 10-foot target
30 cleans, 135 lb.
20 muscle-ups		 0 rounds 160 reps
Performed as RX
Red Dula 03/21/2014 Vintage CrossFit CrossFit Open 14.4 Complete as many rounds and repetitions as possible in 14 minutes of:
60-calorie row
50 toes-to-bars
40 wall-ball shots, 20 lb. to 10-foot target
30 cleans, 135 lb.
20 muscle-ups		 0 rounds 159 reps
Performed as RX
Jonathan Schabruch 03/21/2014 Sheepdog CrossFit Ryan Five rounds for time of:
7 Muscle-ups
21 Burpees

Each burpee terminates with a jump one foot above max standing reach.		 13m 30s
Performed as RX
Russell C 03/21/2014 Premier Martial Arts/Grand River CrossFit 03/21/2014 For Time:
3 Deadlifts 185/135lbs
3 Pull-ups
6 Deadlifts
6 Pull-ups
9 Deadlifts
9 Pull-ups
12 Deadlifts
12 Pull-ups

Post time!
LVL1M: light weight, mod. pull-ups
LVL1: 135/95, mod. pull-ups
LVL2: 155/115, mod. pull-ups
LVL3: RX'd

 3m 15s
Performed as RX
Scott Anderson 03/21/2014 Sheepdog CrossFit None AMRAP 18 min of:
5 Hang Power Cleans @ 95#
10 Front Squats @ 95#
15 Push Press @ 95#		 6 rounds 15 reps
Performed as RX
Richard Howell 03/21/2014 Sheepdog CrossFit Outlaw 140304 Strength

1) Back Squat: 1 attempt to establish a 20RM rest 1:00 (before #2)

*This is an adaptation week. Do not go to a true 20RM, but try to get close. Percentages will vary, but typically somewhere between 65-70% is a decent guess for loading.

2) Front Squat: Max Reps @ 100% of #1 (after 1:00 rest)

Conditioning

1) 5 rounds for time of:

12 TTB
12 Burpee Box Jumps 24/20"
 23m 33s
Performed as RX
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