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Athlete
Date
Location
Workout Name
Description
Results
Jonathan Schabruch
10/03/2011
CrossFit.com
2011 CrossFit Games Event 3
For time:
15 foot Rope climb, 5 ascents
145 pound Clean and jerk, 5 reps
15 foot Rope climb, 4 ascents
165 pound Clean and jerk, 4 reps
15 foot Rope climb, 3 ascents
185 pound Clean and jerk, 3 reps
15 foot Rope climb, 2 ascents
205 pound Clean and jerk, 2 reps
15 foot Rope climb, 1 ascent
225 pound Clean and jerk, 1 rep
12m 43s
Performed as RX
Scott Anderson
10/03/2011
Sheepdog CrossFit
None
15 min AMRAP:
10 Box Jump @ 24"
10 Burpee
10 Wall Ball @ 20#
6 rounds 7 reps
Performed as RX
Andy Adams
10/03/2011
Sheepdog CrossFit
GI Jane
For time:
100 burpee PU's
16m 31s
Performed as RX
Eric Hester
10/03/2011
Sheepdog CrossFit
None
3 rounds of:
Box Jump (honest) x 20 Reps
Jump Rope (single under) x 50 Reps
Wall Ball x 20 Reps
Sit-up (abmat) x 20 Reps
Burpee (honest) x 20 Reps
15m 00s
Performed as RX
Dennis Sukholutsky
10/02/2011
None
Barbara
Five rounds, each for time of:
20 Pull-ups
30 Push-ups
40 Sit-ups
50 Squats
Rest precisely three minutes between each round.
30m 20s
Performed as RX
Jonathan Schabruch
10/02/2011
CrossFit.com
CrossFit.com 110916
Five rounds for time of:
35 Double-unders
Run 200 meters
8m 00s
Performed as RX
Scott Anderson
10/02/2011
Sheepdog CrossFit
None
5 Rounds:
Run 200m
10 HR Pushup
10 Air Squat
8m 09s
Performed as RX
Jonathan Schabruch
10/01/2011
CrossFit.com
CrossFit.com 110913
Overhead squat 1-1-1-1-1 reps
Front squat 1-1-1-1-1 reps
Back squat 1-1-1-1-1 reps
Try to increase the load on each of the fifteen sets.
185-205f-205-210-215f lbs
225-235-245-255-265 lbs
265-275-280-285-300 lbs
Performed as RX
Scott Anderson
10/01/2011
Sheepdog CrossFit
None
21-15-9 rep Rounds:
Burpee Tuck Jump
Jumping Pullup
Situp
8m 17s
Performed as RX
Jonathan Schabruch
09/30/2011
CrossFit.com
CrossFit.com 110912
Four rounds for time of:
Run 400 meters
95 pound Thruster, 15 reps
15 Pull-ups
14m 15s
Performed as RX
James Ferguson
09/30/2011
CrossFit.com
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.
322 reps
Performed as RX
Eric Hester
09/30/2011
Sheepdog CrossFit
Test 5
Run x 800 Meters
Thruster x 50 Reps @ 45 Pounds
Pull-up (kipping) x 30 Reps
11m 16s
Performed as RX
Jonathan Schabruch
09/29/2011
CrossFit.com
O-Course
Run the SWAT obstacle course for time.
3m 18s
Performed as RX
Jonathan Schabruch
09/29/2011
CrossFit.com
CrossFit.com 110910
Tabata "Bottom to Bottom" Squat
Run 1 mile
Clock starts for run on rising from last squat.
The Tabata Bottom to Bottom Squat is a Tabata Squat but each rep begins at the bottom and ends at the bottom. The turn around at the top is immediate - no pause. The ten-second rest for each interval is also held at the bottom of the squat as opposed to the top. Interestingly, this squat, in contrast to the "normal" Tabata squat, motivates full hip extension. Also, the ten second rests don't seem as short with this protocol!
125 reps
Performed as RX
Scott Anderson
09/29/2011
Sheepdog CrossFit
None
3 Rounds:
20 Box Jump @ 24"
50 Single Under Jump Rope
20 Wall Ball @ 20#
30 Situp
20 Burpee
20m 43s
Performed as RX
Eric Hester
09/29/2011
Sheepdog CrossFit
Sit-Up PR
1 round of:
Sit-up (floor) for Reps
50 reps
Performed as RX
Eric Hester
09/29/2011
Sheepdog CrossFit
None
5 rounds of:
Kettlebell Swing x 7 Reps @ 35 Pounds
Thruster x 7 Reps @ 95 Pounds
Clean (power) x 7 Reps @ 35 Pounds
10m 44s
Performed as RX
Scott Anderson
09/28/2011
Sheepdog CrossFit
None
10-9-8-7-6-5-4-3-2-1 rep Rounds of:
Deadlift @ 135#
Front Squat @ 135# (weight was racked)
16m 28s
Performed as RX
Dennis Sukholutsky
09/27/2011
CrossFit.com
CrossFit.com 110926
Complete as many rounds as possible in 15 minutes of:
10 Wall ball shots, 20 pound ball
10 Toes to bar
10 Box jumps, 24" box
8 rounds 16 reps
Performed as RX
Jonathan Schabruch
09/27/2011
CrossFit.com
O-Course
Run the SWAT obstacle course for time.
2m 51s
Performed as RX
Jonathan Schabruch
09/27/2011
CrossFit.com
CrossFit.com 110909
Resting 60 seconds between sets:
Deadlift 2-2-2-2-2-2-2-2-2-2
315-325-325-325-325-325-325-325-325-325 lbs
Performed as RX
Scott Anderson
09/27/2011
Sheepdog CrossFit
Modified Barbara
Five rounds, each for time of:
20 Pull-ups (scaled to Jumping)
30 Push-ups
40 Sit-ups
50 Squats
Rest precisely three minutes between each round. (DID NOT DO REST PERIODS)
34m 09s
Workout Scaled
Eric Hester
09/27/2011
Sheepdog CrossFit
Bessinger
2 rounds of:
Sit-up (floor) w/ 12# Medicine Ball
60 reps
Performed as RX
Eric Hester
09/27/2011
Sheepdog CrossFit
None
5 rounds of:
Clean and Jerk x 8 Reps @ 75 Pounds
Push Press x 10 Reps @ 75 Pounds
Sit-up (floor) x 12 Reps
7m 31s
Performed as RX
Scott Anderson
09/26/2011
Sheepdog CrossFit
None
10-9-8-7-6-5-4-3-2-1 rep Rounds:
Burpee
GHD Situp
9m 00s
Performed as RX
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