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Athlete Date Sort Location Workout Name Description Results
Andy Adams 01/22/2011 None Fran Three rounds, 21-15- and 9 reps, for time of:
95 pound Thruster
Pull-ups		 10m 13s
Performed as RX
Jonathan Schabruch 01/21/2011 CrossFit.com Front Squat 5X3 Front Squat 3-3-3-3-3 reps 205-215-225-230(1)-230 lbs
Performed as RX
Andy Adams 01/21/2011 ASO Front Squats 3-3-3-3-3 Front Squat 135-155-185-200-210(1) lbs
Performed as RX
Andy Adams 01/21/2011 Home Run 1700 meters 9m 04s
Performed as RX
Dennis Sukholutsky 01/20/2011 Breakaway Speed Elizabeth 21-15-9 reps of:
Clean 135 pounds
Ring dips		 9m 23s
Performed as RX
Jonathan Schabruch 01/18/2011 CrossFit.com Run 1.5 miles Run 1.5 miles 9m 10s
Performed as RX
Andy Adams 01/18/2011 None run Run 1.5 11m 16s
Performed as RX
Jonathan Schabruch 01/17/2011 CrossFit.com Jack Complete as many rounds as possible in 20 minutes of:
115 pound Push press, 10 reps
10 KB Swings, 1.5 pood
10 Box jumps, 24 inch box		 11 rounds 1 reps
Performed as RX
Andy Adams 01/17/2011 track 400 meter Run x 400 Meters
Run x 400 Meters
Run x 400 Meters
Run x 400 Meters
Run x 400 Meters
Run x 400 Meters
 1m 35s
Performed as RX
Jonathan Schabruch 01/16/2011 CrossFit.com Murph For time:
1 mile Run
100 Pull-ups
200 Push-ups
300 Squats
1 mile Run

Partition the pull-ups, push-ups, and squats as needed. Start and finish with a mile run. If you've got a twenty pound vest or body armor, wear it.		 33m 06s
Performed as RX
Jonathan Schabruch 01/15/2011 CrossFit.com Nate Complete as many rounds in twenty minutes as you can of:
2 Muscle-ups
4 Handstand Push-ups
8 2-Pood Kettlebell swings		 16 rounds 6 reps
Performed as RX
James Ferguson 01/15/2011 CrossFit.com Elizabeth 21-15-9 reps of:
Clean 135 pounds
Ring dips		 10m 50s
Workout Scaled
Andy Adams 01/14/2011 Home Good Stuff Air Squat (honest) x 20 Reps
Push-up (honest) x 20 Reps
Burpee (honest) x 20 Reps
Sit-up (floor) x 20 Reps
 16m 53s
Performed as RX
Dennis Sukholutsky 01/12/2011 Breakaway Speed CrossFit.com 110111 Three rounds for time of:
6 Muscle-ups
30 Wallball shots, 20 pound ball
12 Handstand push-ups
135 pound Power clean, 15 reps		 23m 44s
Performed as RX
Jonathan Schabruch 01/12/2011 CrossFit.com Split Jerk 7X1 Split Jerk 1-1-1-1-1-1-1 reps 205-210-215-220-225f-225f-225f lbs
Performed as RX
Andy Adams 01/12/2011 ASO None As many rounds as possible in 20:00 of:

Row x 250 Meters
Push-up (honest) x 25 Reps
Sit-up (floor) x 25 Reps
Back Extension x 25 Reps

 4 rounds 23 reps
Performed as RX
Jonathan Schabruch 01/11/2011 CrossFit.com Bull Two rounds for time of:
200 Double-unders
135 pound Overhead squat, 50 reps
50 Pull-ups
Run 1 mile		 50m 55s
Workout Scaled
Andy Adams 01/11/2011 None Run 400 Meters Run x 400 Meters
Run x 400 Meters
Run x 400 Meters
Run x 400 Meters
Run x 400 Meters
Run x 400 Meters
Run x 800 Meters

 1m 34s
Performed as RX
Jonathan Schabruch 01/10/2011 CrossFit.com DT Five rounds for time of:
155 pound Deadlift, 12 reps
155 pound Hang power clean, 9 reps
155 pound Push jerk, 6 reps		 14m 30s
Performed as RX
Andy Adams 01/10/2011 Kiwanis Run 1.5 miles Run x 1.5 Miles
Run x 400 Meters
Run x 400 Meters

 14m 55s
Performed as RX
Jonathan Schabruch 01/09/2011 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!		 124 reps
Performed as RX
Jonathan Schabruch 01/08/2011 CrossFit.com Randy 75 pound Power snatch, 75 reps for time. 4m 30s
Performed as RX
Jonathan Schabruch 01/08/2011 CrossFit.com Back Squat 5X3 Back Squat 3-3-3-3-3 reps 225-245-255-260-265(2) lbs
Performed as RX
Dennis Sukholutsky 01/07/2011 Lamar Brenton Five rounds for time of:
Bear crawl 100 feet
Standing broad-jump, 100 feet

Do three Burpees after every five broad-jumps. If you've got a twenty pound vest or body armor, wear it.		 11m 26s
Performed as RX
Jonathan Schabruch 01/06/2011 CrossFit.com Nutts For time:
10 Handstand push-ups
250 pound Deadlift, 15 reps
25 Box jumps, 30 inch box
50 Pull-ups
100 Wallball shots, 20 pounds, 10'
200 Double-unders
Run 400 meters with a 45lb plate		 20m 49s
Performed as RX
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