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Athlete Date Sort Location Workout Name Description Results
Kelsey Butcher 09/30/2013 CrossFit Pathos None 4 Rounds, each for time:
Complete 3 cycles of:
2 Front Squats, 80% of 1 RM
3 Box Overs, 20"
1 Rope Climb		 19m 33s
Workout Scaled
Mike Long 09/30/2013 CrossFit Diem 130930.1 Strength

Overhead Squat 5-3-2-9

All reps completed on a 2:30 clock. If you were unsuccessful last week, go back to your set of 9. 		45-75-95-100(8) lbs
Performed as RX
Mike Long 09/30/2013 CrossFit Diem 130930.2 There are 3 parts to this workout.

1 - As far as possible in 3 minutes
Rest 1 minute
2 - As far as possible in 6 minutes
Rest 2 minutes
3- Complete the entire workout, for time

20 Calorie Row
30 Wallball Shots, 20/14 pound ball
20 Toes to Bar
30 Box Jumps, 24"/20" box
20 Sumo-deadlift high-pull, 2/1 pound KB
30 Burpees
20 Shoulder to Overhead, 135/95 pounds
30 Walking or In-place Lunges with bar in front rack position, 135/95 pounds		 140 reps
Workout Scaled
Sonny Pena 09/30/2013 Vintage CrossFit None 2 rounds of:
35 KB Swings (53/36)
Row 750m
35 Hand Release Pushups
15 Front Squats (155/105)		 23m 00s
Workout Scaled
Chris Howell 09/30/2013 CrossFit Eclipse Prairie Fire 12-10-8-6-4-2
HSPU
2-4-6-8-10-12
Power Cleans 155/105		 7m 26s
Performed as RX
Sharon Muller 09/30/2013 CFSF CrossFit wod 6 rounds:
400 meter run
25 Burpees		 27m 03s
Workout Scaled
Alex Brooks 09/30/2013 CrossFit Pathos None Push Press, 10 RM 165 lbs
Performed as RX
Alex Brooks 09/30/2013 CrossFit Pathos None 4 Rounds, each for time:
Complete 3 cycles of:
2 Front Squats, 80% of 1 RM
3 Box Overs, 20"
1 Rope Climb		 15m 18s
Performed as RX
Shane Murray 09/30/2013 CrossFit Athlone/Royal Close Grip BenchPress Close Grip Bench Press

2 Reps on Min for 10mins		 80kg/176Ibs lbs
Performed as RX
Shane Murray 09/30/2013 CrossFit Athlone/Royal Metcon Royal Metcon (Time)

10rds

10 wall Balls (22Ibs)
10 Pull-ups		 17m 08s
Performed as RX
Shane Murray 09/30/2013 CrossFit Athlone/Royal Metcon 500m row Metcon (Time)

Row 500m		 1m 46s
Performed as RX
Geoff Kenny 09/30/2013 CrossFit Athlone None Strength
LB Back Squat:
1x5x20kg
1x5x75kg
1x2x95kg
3x5x115kg working set

Press:
1x5x20kg
1x5x50kg working
1x5x55kg working
1x5x57.5kg working

Deadlift:
1x5x70kg
1x5x115kg
1x5x130kg
2x5x147.5kg working set


802.5 kg Load		 59m 00s
Performed as RX
Kyle Sawchuk 09/30/2013 CrossFit ATP None WOD
3 rounds for time of:
Run 400m
15 Thrusters 115/75
15 C2B Pull-ups
 16m 47s
Workout Scaled
Ruben Ruiz Jr. 09/30/2013 CrossFit ATP None WOD
3 rounds for time of:
Run 400m
15 Thrusters 115/75
15 C2B Pull-ups
 20m 00s
Workout Scaled
Brandi Douglas 09/30/2013 Sikeston high school Crossfit #10 10min EMOM
4 push-ups
6 knees to elbows
8 squats		 6 reps
Performed as RX
Sarah Winters 09/30/2013 CrossFit Athlone None Skill
Air Squat 3x5
Front squat 3x5 8-13-18

Strength
LB Back Squat: 3x5 18-23-23-23

Press: 3x5 18-23-23-23

Deadlift: 2x5 30-40-45-50 (PB)

 60m 00s
Workout Scaled
Jennifer Valstar 09/30/2013 Premier Martial Arts/Grand River CrossFit 09-30-2013 5 rounds for time of:
250m Row
1 Rope Climb
6 Power Snatches 95/65lbs

Post time.
LVL1M: 3 rounds, mod. Rope climb, light weight
LVL1: 4 rounds, mod. Rope climb, 75/45lbs
LVL2: Mod. Rope climb, 85/55lbs
LVL3: RX'd		 10m 15s
Workout Scaled
Kylee Jordan 09/30/2013 CrossFit Eclipse Prairie Fire 12-10-8-6-4-2
HSPU
2-4-6-8-10-12
Power Cleans 155/105		 11m 32s
Workout Scaled
Casey Jordan 09/30/2013 CrossFit Eclipse Prairie Fire 12-10-8-6-4-2
HSPU
2-4-6-8-10-12
Power Cleans 155/105		 9m 01s
Workout Scaled
Wyle Meikle 09/30/2013 CrossFit ATP None WOD
3 rounds for time of:
Run 400m
15 Thrusters 115/75
15 C2B Pull-ups
 20m 20s
Workout Scaled
Holly Shearman 09/30/2013 CrossFit ATP None WOD
3 rounds for time of:
Run 400m
15 Thrusters 115/75
15 C2B Pull-ups
 019m 047s
Workout Scaled
Payton Wisener 09/30/2013 Vintage CrossFit None 2 rounds of:
35 KB Swings (53/36)
Row 750m
35 Hand Release Pushups
15 Front Squats (155/105)		 25m 40s
Workout Scaled
Tamas Krisztian 09/30/2013 CrossFit ATP None WOD
3 rounds for time of:
Run 400m
15 Thrusters 115/75
15 C2B Pull-ups
 14m 32s
Performed as RX
Jen Gilbert 09/30/2013 CrossFit Eclipse Prairie Fire 12-10-8-6-4-2
HSPU
2-4-6-8-10-12
Power Cleans 155/105		 7m 41s
Workout Scaled
Peter Lenehan 09/30/2013 CrossFit Athlone None Strength
LB Back Squat: 4Warm Up sets followed by 3 sets of 5 ( pick weight and stick with it for the 3 working sets)
Warm up: 20-25-30-30
Working: 40-40-40
Press: 2 Warm Up sets using P.Press followed by 3 sets of 5 reps
Warm up: 20-25
Working: 30-fail-30
Deadlift: 2 Warm Up sets followed by 2 set of 5 reps
Warmup:20-30
Working: 50-50

Conditioning
In teams of 2 perform 2 ladders of 10-8-6-4-2 of Push Press=Burpees= with 100 meter run after each round.One team member will start and from then on will alternate each exercise until the 2 rounds is completed
 50m 00s
Performed as RX
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