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Athlete
Date
Location
Workout Name
Description
Results
Doug Decker
11/30/2012
Vertical Limit Fitness
11.30.12
3 Rounds for Time
20 Box Jumps (24/20 - games style)
10 C&J (115/85)
1 shuttle run (Czech style)
10m 57s
Performed as RX
Lee Alford
11/30/2012
Premier Martial Arts/Grand River CrossFit
Jackie
1000 meter row
45 pound Thruster, 50 reps
30 pull-ups
LVL1M: 500m, 25 Thrusters, 15 Asst. Pull-ups
LVL1: 750m, 35 Thrusters, 20 Asst. Pull-ups
LVL2: Asst. Pull-ups
LVL3: RX'd
Strength Development
Power Clean
5-5-5-5-5
9m 19s
Workout Scaled
Mathew Krajacic
11/30/2012
Premier Martial Arts/Grand River CrossFit
Jackie
1000 meter row
45 pound Thruster, 50 reps
30 pull-ups
LVL1M: 500m, 25 Thrusters, 15 Asst. Pull-ups
LVL1: 750m, 35 Thrusters, 20 Asst. Pull-ups
LVL2: Asst. Pull-ups
LVL3: RX'd
Strength Development
Power Clean
5-5-5-5-5
12m 06s
Performed as RX
John McCarthy
11/30/2012
CrossFit ATP
None
Metcon
40-30-20-10 Thrusters 95/65
50-100-150-200 Double unders
25m 15s
Workout Scaled
Jonathan Schabruch
11/30/2012
Sheepdog CrossFit
Back Squat 10X2
Back Squat 2-2-2-2-2-2-2-2-2-2 reps
45-135-185-225-235-245-255-265-275-285 lbs
Performed as RX
Randy Coleman
11/30/2012
CrossFit ATP
None
Metcon
40-30-20-10 Thrusters 95/65
50-100-150-200 Double unders
28m 01s
Workout Scaled
Russell C
11/30/2012
Premier Martial Arts/Grand River CrossFit
Jackie
1000 meter row
45 pound Thruster, 50 reps
30 pull-ups
LVL1M: 500m, 25 Thrusters, 15 Asst. Pull-ups
LVL1: 750m, 35 Thrusters, 20 Asst. Pull-ups
LVL2: Asst. Pull-ups
LVL3: RX'd
Strength Development
Power Clean
5-5-5-5-5
7m 44s
Performed as RX
Charles Drake
11/30/2012
Sheepdog CrossFit
Fight Gone Bad
Three rounds of:
Wall-ball, 20 pound ball, 10 ft target (Reps)
Sumo deadlift high-pull, 75 pounds (Reps)
Box Jump, 20" box (Reps)
Push-press, 75 pounds (Reps)
Row (Calories)
In this workout you move from each of five stations after a minute.The clock does not reset or stop between exercises. This is a five-minute round from which a one-minute break is allowed before repeating. On call of "rotate", the athletes must move to next station immediately for best score. One point is given for each rep, except on the rower where each calorie is one point.
250 reps
Performed as RX
Joey Tackett
11/30/2012
Crossfit H-town
None
10-9-8-7-6-5-4-3-2-1 reps of:
Deadlift (M 225/F 135)
*Between each set do 5 burpees and 21 double unders
16m 37s
Workout Scaled
Darrell Bessinger
11/30/2012
Sheepdog CrossFit
None
3 rounds for time
run 400 meters
8 clean and jerks @ 185 lbs
10m 54s
Workout Scaled
C Drake
11/30/2012
Sheepdog CrossFit
Fight Gone Bad
Three rounds of:
Wall-ball, 20 pound ball, 10 ft target (Reps)
Sumo deadlift high-pull, 75 pounds (Reps)
Box Jump, 20" box (Reps)
Push-press, 75 pounds (Reps)
Row (Calories)
In this workout you move from each of five stations after a minute.The clock does not reset or stop between exercises. This is a five-minute round from which a one-minute break is allowed before repeating. On call of "rotate", the athletes must move to next station immediately for best score. One point is given for each rep, except on the rower where each calorie is one point.
278 reps
Performed as RX
Kristen Drake
11/30/2012
Sheepdog CrossFit
Fight Gone Bad
Three rounds of:
Wall-ball, 20 pound ball, 10 ft target (Reps)
Sumo deadlift high-pull, 75 pounds (Reps)
Box Jump, 20" box (Reps)
Push-press, 75 pounds (Reps)
Row (Calories)
In this workout you move from each of five stations after a minute.The clock does not reset or stop between exercises. This is a five-minute round from which a one-minute break is allowed before repeating. On call of "rotate", the athletes must move to next station immediately for best score. One point is given for each rep, except on the rower where each calorie is one point.
199 reps
Workout Scaled
Richard Howell
11/30/2012
Sheepdog CrossFit
CrossFit.com 121113
Seven rounds for time of:
75 pound Thruster, 12 reps
9 Toes-to-bar
Run 200 meters with a 20 pound medicine ball
27m 09s
Performed as RX
David Mc
11/30/2012
None
None
Leg Press 5-5-5-5-5
Leg Curl 8-8-8
110-120-120
then:
21-15-9
Push press 90#
KBS 50#
Knees to elbows
12:07
388-438-458-478-498 lbs
Performed as RX
Joseph Lalonde
11/30/2012
Premier Martial Arts/Grand River CrossFit
Jackie
1000 meter row
45 pound Thruster, 50 reps
30 pull-ups
LVL1M: 500m, 25 Thrusters, 15 Asst. Pull-ups
LVL1: 750m, 35 Thrusters, 20 Asst. Pull-ups
LVL2: Asst. Pull-ups
LVL3: RX'd
Strength Development
Power Clean
5-5-5-5-5
8m 19s
Performed as RX
Paul Greenhalgh
11/30/2012
Premier Martial Arts/Grand River CrossFit
Jackie
1000 meter row
45 pound Thruster, 50 reps
30 pull-ups
LVL1M: 500m, 25 Thrusters, 15 Asst. Pull-ups
LVL1: 750m, 35 Thrusters, 20 Asst. Pull-ups
LVL2: Asst. Pull-ups
LVL3: RX'd
Strength Development
Power Clean
5-5-5-5-5
12m 56s
Performed as RX
Marcus de Guzman
11/30/2012
Crossfit H-town
None
10-9-8-7-6-5-4-3-2-1 reps of:
Deadlift (M 225/F 135)
*Between each set do 5 burpees and 21 double unders
12m 55s
Workout Scaled
Nick Stevens
11/30/2012
Crossfit H-town
None
10-9-8-7-6-5-4-3-2-1 reps of:
Deadlift (M 225/F 135)
*Between each set do 5 burpees and 21 double unders
12m 42s
Workout Scaled
Robert Cetron
11/30/2012
CrossFit ATP
None
Metcon
40-30-20-10 Thrusters 95/65
50-100-150-200 Double unders or 150-300-450-600 singles
37m 50s
Workout Scaled
Rich Borucki
11/30/2012
CrossFit Eclipse
Nosy pepper
30 toes to bar
20 thrusters ( 115/75 lbs)
Run 800 meters
20 thrusters ( 115/75 lbs)
30 toes to bar
10m 27s
Performed as RX
Kacie Roberts
11/30/2012
CrossFit Eclipse
black widow
using the same load on the barbell:
30 x front squats
400 meter run
30 x power snatches
400 meter run
30x power clean
400 meter run
30 x deadlifts
16m 13s
Workout Scaled
Vanessa Iliescu
11/30/2012
Tortuga
None
TGU @ 20# 10-9-8-7-6-5-4-3-2-1
Walking lunges @ 20# 1-2-3-4-5-6-7-8-9-10
30m 30s
Performed as RX
Topher reynolds
11/30/2012
CrossFit AZO
Pushups-Situps-Squats
5 rounds:
1 min push-ups
1 min sit-ups
1 min squats
1 min rest
0 rounds 515 reps
Performed as RX
Jillian Reading
11/30/2012
None
None
Skill
Inverted rows
Strength
102 banded deadlifts at 50% 1rm
<100# use 1/4, >100<200 use 1/2, >200 use 1 band
WOD
5 RFT
16 step ups (total)
12 sit up
8 hspu
9m 29s
Workout Scaled
Andrea Patino
11/30/2012
Crossfit H-town
None
10-9-8-7-6-5-4-3-2-1 reps of:
Deadlift (M 225/F 135)
*Between each set do 5 burpees and 21 double unders
18m 17s
Workout Scaled
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