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Athlete	Date	Location	Workout Name	Description	Results
Cody Bruns	08/26/2014	Sol CrossFit	All levels	Comp 10 min Emom 3 Deadlift 365/255 3 Strict weighted pull ups 70/35 Lv 1 10 min emom 3 deadlift 315/225 3 pull ups Lv 2 10 min emom 6 deadlift (moderate weight 50%) 6 ring rows Basics Deadlift 8-8-8-8-8 Skill practice Metcon Comp 50 t2b 50 box jumps 30/24 50 pull ups 50 kbs 80/53 Lv1 Same as comp Scale weight to 62/44 kbs Lv 2 50 sit ups 50 box jumps 24/20 50 ring rows 50 kbs 35/26 Basics 5 rounds 10 sit ups 10 box jumps 10 ring rows 10 kbs 26/18	18m 04s Performed as RX
Cody Bruns	08/20/2014	Sol CrossFit	All levels	Competition In 15 minutes Run around mall + Find a heavy thruster single Rest 5 min 20 min amrap Buy in 100 du's 5 thrusters 135/95 10 ring dips 15 pull ups 20 wall balls 30/20 200m run Lv 1 Thruster 3-3-3-3-3-3 Build to a tough triple Rest as needed Lv 2 Front squat 6-6-6-6-6 Start @ 30% and build to moderate weight. No higher than 60% Basics Front squat w/unloaded bar 10-10-10-10 Rest 3 min between Lv1 Same as comp Weights are scaled to 115/75 for thruster 20/14 for wall balls Lv 2 20 min amrap 8 front squats 75/53 8 box dips 8 wall balls 8 pull ups/ring rows 200 m run Basics 15 min amrap 400m run/ski 10 wall balls 10 box dips 10 supermans	205 lbs Performed as RX
Cody Bruns	08/14/2014	Sol CrossFit	For max meters	Lv 1 Metcon 10 rounds Row 30 sec or ski Rest 30 sec Score is max meters Cash out 75 t2b/75 ghd sit ups Lv 2 Metcon Same as above Cash out 90 sit ups Basics Run 200 m x5 Rest 1 min between Cash out 50 sit ups	1,750 m Performed as RX
Cody Bruns	08/08/2014	Sol CrossFit	Hang Power Cleans	Lv 1 20 mins to find a 1 rep max Rest as needed Lv 2 6-6-6-6-6-6 Build to a moderate weight Rest 2:30 min between Basics Jerk 6-6-6-6-6-6 Snatch w/PVC or technique bar 10-10-10-10-10	255 lbs Performed as RX
Cody Bruns	08/07/2014	Sol CrossFit	Deadlift	Lv 1 20 mins to find a 1 rep max Rest as needed Lv 2 6-6-6-6-6-6 Build to a moderate weight Rest 2:30 min between Basics Deadlift 8-8-8-8-8 Ohs practice/mobility w/PVC only 8-8-8-8-8	365 lbs Performed as RX
Cody Bruns	08/04/2014	Sol CrossFit	Back squat	Back squat Lv 1 20 mins to find a 1 rep max Rest as needed Lv 2 6-6-6-6-6-6 Build to a moderate weight Rest 2:30 min between Basics Skill practice Hang power cleans 6-6-6-6-6-6 Air squats to med ball 8-8-8-8-8-8	325 lbs Performed as RX
Cody Bruns	08/02/2014	Sol CrossFit	CrossFit Baseline	For time: 500m row 40 squats 30 situps 20 pushups 10 pullups Rest 15 min between workouts	5m 06s Performed as RX
Cody Bruns	08/01/2014	Sol CrossFit	Hang Power Cleans	5-3-3-2-1-1-1 40%,55%, 70%, 85%, 95%, 103%, 106%	250 lbs Performed as RX
Cody Bruns	08/01/2014	Sol CrossFit	For time	Lv 1 30 power cleans 135/95 Rest 5 min 60 kbs 53/35 Rest 5 min Row 250m for time Lv 2 30 hang power cleans (moderate) Rest 5 min 60 kbs 44/26 Rest 5 min Row 250m for time	4m 13s Performed as RX
Cody Bruns	07/30/2014	Sol CrossFit	Shoulder Press	5-3-3-2-1-1-1	150 lbs Performed as RX
Cody Bruns	07/30/2014	Sol CrossFit	Karen	150 wall balls for time	7m 15s Performed as RX
Cody Bruns	07/28/2014	Sol CrossFit	Back Squat	Back squat 5-3-3-2-1-1-1 40%,55%, 70%, 85%, 95%, 103%, 106%	310 lbs Performed as RX
Cody Bruns	07/28/2014	Sol CrossFit	10 min amrap	Lv 1 10 min amrap 5 front squats 185/125 7 weighted push ups 45/25 9 t2b Lv 2 10 min amrap 10 air squats 7 push ups 10 sit ups	5 rounds 0 reps Performed as RX
Cody Bruns	07/25/2014	Sol CrossFit	Hang power cleans	Warm up 5-3-3 40%-50%-60% 5-3-1 75%-85%-95% Rest 3 min	235 x2 lbs Performed as RX
Cody Bruns	07/25/2014	Sol CrossFit	For time	Metcon Lv1 30 Hang full clean 165/115 Then 1250 row Then 100 sit ups L2 Scale to half reps	15m 02s Performed as RX
Cody Bruns	07/24/2014	Sol CrossFit	Deadlift	Warm up 5-3-3 40%-50%-60% 5-3-1 75%-85%-95% Rest 3 min	345 lbs Performed as RX
Cody Bruns	07/22/2014	Sol CrossFit	15 min amrap	Metcon Lv 1 15 min amrap 300m run 8 power cleans 155/105 12 pull ups 16 kbs 53/35 Lv 2 300 m run 8 high hang power cleans 8 ring rows 8 kbs	3 rounds 0 reps Performed as RX
Cody Bruns	07/21/2014	Sol CrossFit	Back squat	Back squat Warm up 5-3-3 40%-50%-60% 5-3-1 75%-85%-95% Rest 3 min between sets	325 lbs Performed as RX
Cody Bruns	07/21/2014	Sol CrossFit	5 rounds	Metcon Lv 1 5 rounds 3 bear complex 135/95 5 bar "facing" burpees 7 t2b Lv 2 5 rounds 7 low hang power cleans(moderate weight) 7 bar over burpees 14 sit ups	9m 30s Workout Scaled
Cody Bruns	07/10/2014	Sol CrossFit	2012 Reebok CrossFit Games Rope Sled	Death by hang power clean :)	13 rounds 8 reps Performed as RX
Cody Bruns	07/09/2014	Sol CrossFit	Deadlift	Warm up 5-5-5(40%,50%,60%) Working set 5-5-5 Start at 75%,80%,85%(advanced athletes max out reps on last set)	265 lbs Performed as RX
Cody Bruns	07/07/2014	Sol CrossFit	Back squat	Warm up 5-5-5(40%,50%,60%) Working set 5-5-5 Start at 75%,80%,85%(advanced athletes max out reps on last set)	280 x3 lbs Performed as RX
Cody Bruns	07/07/2014	Sol CrossFit	11 min amrap	11 min amrap Lv1 10 rack lunges 135/95(total) 20 weighted push ups 45/25 Run 200m Lv2 15 lunges(total) 15 push ups Run 200m	3 rounds 23 reps Workout Scaled
Cody Bruns	06/30/2014	Sol CrossFit	Back Squat	Lv 1 Back squat 10-10-10-10-10 @60% Rest 2 min Lv2 Air squats 20-20-20-20-20 Rest 2 min	205 lbs Performed as RX
Cody Bruns	06/30/2014	Sol CrossFit	10 min amrap	10 min Amrap 15Jumping air squats 20 push ups 1 shuttle run	5 rounds 30 reps Performed as RX

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