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Athlete Date Sort Location Workout Name Description Results
Alex Brooks 09/24/2013 CrossFit Pathos None 3 Rounds for time and reps:

Run 100 Meters
Handstand Push-Ups, Max reps
Run 100 Meters
AbMat Sit-Ups, Max reps
Run 100 Meters
True Push-Ups, Max reps
Run 100 Meters
DB Bent Over Rows, Max reps (AHAP)
 297 reps
Performed as RX
Robbie Kelly 09/24/2013 CrossFit Athlone Angie For time:
100 Pull-ups
100 Push-ups
100 Sit-ups
100 Squats		 34m 10s
Performed as RX
Brian Caldwell 09/24/2013 CrossFit Athlone Angie For time:
100 Pull-ups
100 Push-ups
100 Sit-ups
100 Squats		 24m 28s
Workout Scaled
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
Shane Murray 09/24/2013 CrossFit Athlone/Royal 130924 Bench Press

3-3-3 198Ibs-198Ibs-198Ibs
2-2-2 220Ibs-220Ibs-220Ibs
1-1-1 242Ibs-231Ibs-231Ibs

then

Double Unders

15-15-15-15-15

 3-3-3 198Ibs-198Ibs-198Ibs lbs
2-2-2 220Ibs-220Ibs-220Ibs lbs
1-1-1 242Ibs-231Ibs-231Ibs lbs
Performed as RX
Shane Murray 09/24/2013 CrossFit Athlone/Royal 130924(2) Metcon

3rds

10 Deadlift (286Ibs)
20 TTB		 18m 30s
Performed as RX
Shane Murray 09/24/2013 CrossFit Athlone Strength Strength: Intermediate
Take 15 minutes to build to a heavyish Back Squat x 1-2 reps

Strength Beginners: Back Squat 3-3-3-3-3-3 reps (adding 5lbs every workout)



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		 190 reps
Performed as RX
Jonathan Carroll 09/24/2013 CrossFit Athlone Angie For time:
100 Pull-ups
100 Push-ups
100 Sit-ups
100 Squats		 32m 15s
Performed as RX
Darren Martin 09/24/2013 Hyper CrossFit Glen For time:
135 pound Clean and jerk, 30 reps
Run 1 mile
15 foot Rope climb, 10 ascents
Run 1 mile
100 Burpees		 23m 40s
Workout Scaled
Justin Browne 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.		 358 reps
Performed as RX
Justin Browne 09/24/2013 CrossFit Athlone Angie For time:
100 Pull-ups
100 Push-ups
100 Sit-ups
100 Squats		 19m 40s
Workout Scaled
david delaney 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.		 200 reps
Performed as RX
Geoff Kenny 09/24/2013 CrossFit Athlone Angie For time:
100 Pull-ups
100 Push-ups
100 Sit-ups
100 Squats		 28m 30s
Performed as RX
Geoff Kenny 09/24/2013 CrossFit Athlone Angie For time:
100 Pull-ups
100 Push-ups
100 Sit-ups
100 Squats		 28m 30s
Performed as RX
Sadera Williams 09/24/2013 Sikeston,mo Crossfit 9 50 meter run
6 squats
25 jump ropes
5 rounds		 5 rounds 5 reps
Performed as RX
Allenna Landers 09/24/2013 Sikeston high school Running.. Five rounds. Fifty meters. Six squats, twenty five jump ropes. 15 reps
Workout Scaled
Hannah Stash 09/24/2013 Sikeston High School CrossFit #9 5 rounds
50 meter run
6 squats
25 jump ropes		 5 rounds 0 reps
Performed as RX
Brandi Douglas 09/24/2013 Sikeston high school Crossfit #9 5 rounds
50 meter run
6 squats
25 jump ropes 		5 reps
Performed as RX
Kinsey Pratt 09/24/2013 Sikeston high school Cross fit 9 5 times
50 meter run
6 squats
25 jumproaps
 5 reps
Performed as RX
Lindsey Self 09/24/2013 Sikeston high school Work out 6 2 sets of 5 mins

5 push ups
10 squats
15 jump ropes
25 sit ups		 12 reps
Performed as RX
Lindsey Self 09/24/2013 SHS Work out 9 5 rounds
50 meter run
6 squats
25 jump ropes		 5 reps
Performed as RX
Shae Clinton 09/24/2013 None Crossfit #9 5 rounds
50 meter run
6 squats
25 jump ropes
 5 reps
Performed as RX
Kayla Curry 09/24/2013 Sikeston Crosfit #9 5 rounds
50 meter run
6 squats
25 jump ropes		 5 rounds 0 reps
Performed as RX
Emily Braden 09/24/2013 None CrossFit #9 50 meter run
6 squats
25 jump ropes		 5 reps
Performed as RX
Shae Clinton 09/24/2013 School Cross fit # 9 50 meter run 6 squats 25 Jump ropes 5 rounds 0 reps
Performed as RX
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