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Athlete Date Sort Location Workout Name Description Results
Andy Adams 01/05/2011 ASO Run 1 mile I did this immediatley after the tabata bottom to bottom squats.

8m 22s
Performed as RX
Myles Hodder 01/03/2011 CrossFit Wanganui 30sec Hill Sprints/2min Rest 10 x 30 seconds max effort, rest 2:00 between each rep 1,443 m
Performed as RX
Andy Adams 01/03/2011 None None 1 rounds of:

Run x 1600 Meters
Run x 1200 Meters
Run x 800 Meters
Run x 400 Meters

 19m 44s
Performed as RX
Dennis Sukholutsky 01/02/2011 Lamar CrossFit.com 101223 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!		 13 6:30 lbs
Performed as RX
Jonathan Schabruch 01/02/2011 Sheepdog CrossFit CrossFit.com 120805 Shoulder press 1-1-1-1-1 reps
Push press 3-3-3-3-3 reps
Push Jerk 5-5-5-5-5 reps
 135-145-150-155-160(0) lbs
155-160-165-170-175 lbs
165-170-175-180(2)-175(4) lbs
Performed as RX
Andy Adams 01/02/2011 None None As many rounds as possible in 20:00 of:

Pull-up (kipping) x 5 Reps
Dip (ring) x 10 Reps
Overhead Squat x 15 Reps @ 75 Pounds

 5 rounds 25 reps
Performed as RX
Dennis Sukholutsky 12/31/2010 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		 11 rounds 4 reps
Performed as RX
Jonathan Schabruch 12/30/2010 CrossFit.com Whitten Five rounds for time of:
22 Kettlebell swings, 2 pood
22 Box jump, 24 inch box
Run 400 meters
22 Burpees
22 Wall ball shots, 20 pound ball		 37m 19s
Performed as RX
Andy Adams 12/30/2010 None None 3 rounds of:

Deadlift x 10 Reps @ 225 Pounds
Sit-up (GHD) x 30 Reps

 9m 45s
Performed as RX
Jonathan Schabruch 12/29/2010 CrossFit.com Lynne Five rounds for max reps of:
Body weight bench press
Pull-ups		 171 reps
Performed as RX
Andy Adams 12/29/2010 ASO Lynne Five rounds for max reps of:
Body weight bench press
Pull-ups		 79 reps
Performed as RX
Dennis Sukholutsky 12/28/2010 Breakaway Speed Bull Two rounds for time of:
200 Double-unders
135 pound Overhead squat, 50 reps
50 Pull-ups
Run 1 mile		 1h 20m 02s
Performed as RX
Andy Adams 12/26/2010 None DT Five rounds for time of:
155 pound Deadlift, 12 reps
155 pound Hang power clean, 9 reps
155 pound Push jerk, 6 reps		 23m 36s
Performed as RX
Andy Adams 12/26/2010 Home Good Stuff 5 rounds of:

Air Squat (honest) x 20 Reps
Push-up (honest) x 20 Reps
Burpee (honest) x 20 Reps
Sit-up (floor) x 20 Reps

 17m 12s
Performed as RX
Jonathan Schabruch 12/24/2010 CrossFit.com Filthy Fifty 50 Box jump, 24 inch box
50 Jumping pull-ups
50 Kettlebell swings, 1 pood
Walking Lunge, 50 steps
50 Knees to elbows
50 Push press, 45 pounds
50 Back extensions
50 Wall ball shots, 20 pound ball
50 Burpees
50 Double unders		 22m 39s
Performed as RX
Andy Adams 12/24/2010 None None Run 1.5 mile 11m 42s
Performed as RX
Andy Adams 12/24/2010 None None Bench Press

20-12-5-5-5-1-1-1-1-30 		135-185-225-225-225-250-260-270-280(0)-135 lbs
Performed as RX
Andy Adams 12/23/2010 None None 1-1-1-1-1 Shoulder Press
3-3-3-3-3 Push Press
5-5-5-5-5 Jerk (push)
 Score: 135-145-150-160-165 lbs
155-160-165-170-180 lbs
160-165-170-180-185(3) lbs
lbs
Performed as RX
Dennis Sukholutsky 12/22/2010 Breakaway Speed None 21-18-15-12-9 rep rounds of:
115 pound Power snatch
Wallball shots, 20 pound ball
Knees to elbows		 31m 28s
Performed as RX
Jonathan Schabruch 12/22/2010 CrossFit.com CrossFit.com 110909 Resting 60 seconds between sets:
Deadlift 2-2-2-2-2-2-2-2-2-2		 295-305-315-315-315-295-295-295-295-295 lbs
Performed as RX
Andy Adams 12/22/2010 None None 3rds for time:
Run x 400 Meters
Pull-up (kipping) x 15 Reps
Air Squat (honest) x 50 Reps
Pull-up (kipping) x 15 Reps

 19m 36s
Performed as RX
Andy Adams 12/21/2010 None Filthy Fifty 50 Box jump, 24 inch box
50 Jumping pull-ups
50 Kettlebell swings, 1 pood
Walking Lunge, 50 steps
50 Knees to elbows
50 Push press, 45 pounds
50 Back extensions
50 Wall ball shots, 20 pound ball
50 Burpees
50 Double unders		 27m 00s
Workout Scaled
Dennis Sukholutsky 12/20/2010 Breakaway Speed None Complete as many rounds as possible in 20 minutes of:
5 Chest to bar Pull-ups
10 Ring Dips
95 pound Overhead squat, 15 reps		 8 rounds 0 reps
Performed as RX
Jonathan Schabruch 12/20/2010 CrossFit.com CrossFit.com 120221 Clean, 1 rep
Bench press, 1 rep
Overhead squat, 1 rep

Clean is from the ground, power or squat.		 215 lbs
255 lbs
210 lbs
Performed as RX
Joe VanGorder 12/18/2010 CrossFit.com Jackie 1000 meter row
45 pound Thruster, 50 reps
30 pull-ups		 7m 35s
Performed as RX
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