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Athlete
Date
Location
Workout Name
Description
Results
Chris Bender
11/04/2013
CrossFit Eclipse
None
AMRAP 20min
5 HSPU
10 Pistols
15 Squats
7 rounds 20 reps
Performed as RX
randy kennon
11/04/2013
CrossFit Eclipse
None
AMRAP 20min
5 HSPU
10 Pistols
15 Squats
5 rounds 5 reps
Workout Scaled
Daniel Martinez
11/04/2013
CrossFit ATP
None
WOD
For time:
45 T2B
-then-
3 rounds of:
15 Deadlifts 185/135
15 Back Squats 185/135
Notes: Use one bar for this workout, and racks may NOT be used. The bar must be take
from the ground and placed in the back rack to perform Back Squats.
11m 36s
Workout Scaled
Tabbatha Konen
11/04/2013
Crossfit Parati Omnibus
10/31/13
5 rnds:
7 pulls up
9 front squats
11 sit ups
7m 36s
Performed as RX
Mike Ma
11/04/2013
None
Lynne
Five rounds for max reps of:
Body weight bench press
Pull-ups
108 reps
Performed as RX
Michael Murphy
11/04/2013
CrossFit Pathos
None
Press 3 RM
175 lbs
Performed as RX
Michael Murphy
11/04/2013
CrossFit Pathos
None
Press 1 x Max Reps at 80% of 3RM
9 reps
Performed as RX
Aaron Reynolds
11/04/2013
CrossFit Pathos
None
Press 3 RM
105 lbs
Performed as RX
Aaron Reynolds
11/04/2013
CrossFit Pathos
None
Press 1 x Max Reps at 80% of 3RM
13 reps
Performed as RX
Aaron Reynolds
11/04/2013
CrossFit Pathos
The Master Chief
3 Min AMRAP:
3 Power Cleans 155/105lbs
6 Front Squats 155/105lbs
9 Push ups
Rest 1 min between 3 min rounds
Repeat for a total of 5 cycles.
10 rounds 14 reps
Workout Scaled
Cosmo
11/04/2013
CrossFit ATP
None
WOD
For time:
45 T2B
-then-
3 rounds of:
15 Deadlifts 185/135
15 Back Squats 185/135
Notes: Use one bar for this workout, and racks may NOT be used. The bar must be take
from the ground and placed in the back rack to perform Back Squats.
11m 25s
Performed as RX
Paul Moore
11/04/2013
CFSF
Lynne
Five rounds for max reps of:
Body weight bench press
Pull-ups
95 reps
Performed as RX
Michael Klobucher
11/04/2013
Rogue River CrossFit
Strength/Power and MetCon (Short)
Front Squat 3x5 @ 225-245-265
Squat Clean 3x5 @ 155-175-195
For time 12-9-6 reps:
Power Clean @ 135
Front Rack Lunge @ 135
3m 44s
Performed as RX
Amber Lewis
11/04/2013
None
None
4 pushups
6 knees to elbow
8 squats
40m 00s
Performed as RX
Dennis Sukholutsky
11/03/2013
Vintage CrossFit
None
30 muscle ups for time
6m 36s
Performed as RX
Dennis Sukholutsky
11/03/2013
Vintage CrossFit
None
Deadlift 3-3-3
225-315-345-355 lbs
Performed as RX
Jonathan Schabruch
11/03/2013
Sheepdog CrossFit
Outlaw 131029
Strength
4X7/13 Front Squat/Back Squat @ 70% of 1RM FS rest 90 sec.
Conditioning
3 rounds for time of:
400m Run
10 Hang Power Cleans 155/105#
20 T2B
0m 01s
Performed as RX
mike pace
11/03/2013
boot camp
HREM...#206
18 AMRAP
21-18-15-12-9-6-3-
wall balls
deadlifts @ 115#
box jumps
me=17:10....didnt do squats 5-5-5-3-3-3-1-1-1 beforehand
17m 10s
Performed as RX
Pat Harwood
11/03/2013
None
thrusters and bench press
thrusters x 3
135,155,170,190,205,215(2)
bench press x 5
135,185,220,245,265,280(4)
bench press 280 x 4 lbs
lbs
thrusters 215 x 2 lbs
Performed as RX
Jonathan Schabruch
11/02/2013
Sheepdog CrossFit
Outlaw 131028
BBG
5X1 3-Position Snatch (Floor, Hang, Hip) @ 85% - rest as needed.
Conditioning
3 rounds for distance and reps of:
1:00 ME (distance) Handstand Walk
4:00 AMRAP of:
10 Deficit HSPU 6/4"
20 Single Arm KB Power Cleans 32/24kg (10R/10L - each rep begins on the floor)
30 Double-Unders
1:00 rest
191 reps
Performed as RX
Paul Greenhalgh
11/02/2013
Premier Martial Arts/Grand River CrossFit
11/02/2013
Tabata Bottom to Bottom Squats
Followed by
1 mile run
Time includes Tabatas and run.
LVL1M: mile run
LVL1: mile run
LVL3: mile run
LVL3: RXd
12m 13s
Performed as RX
Jillian Reading
11/02/2013
None
WOD for Ryan
Partner wod
Complete 13 rounds for time of
10 burpees (Ryan thought burps and farts were funny)
20 hr push-ups
20 pull ups
400m run(Ryan overcame a great deal to walk and one day dreamed of running)
When you are tired today remember why we do these WODS. We do it for the warriors!!!
One athlete works at a time, but both must run the 400 together.
55 minute time cap
9 rounds 50 reps
Workout Scaled
Anna Woods
11/02/2013
CrossFit Pathos
None
Squat Snatch 2RM
125 lbs
Performed as RX
Dan Pyle
11/02/2013
CrossFit Pathos
None
Squat Snatch 2RM
175 lbs
Performed as RX
Dan Pyle
11/02/2013
CrossFit Pathos
None
Squat Clean and Jerk 2RM
225 lbs
Performed as RX
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