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Athlete Date Sort Location Workout Name Description Results
David Dominguez 06/10/2015 Crossfit Set 100615 Fuerza
Front squats
E2MOM X 12 MIN
1 REP MAX
BUILD HEAVY OVER THE COURSE

FOR TIME
(75,95,115/45,55,65)
C&J + 10 STRICT HSPU
...C&J +1 STRICT HSPU
RAISE 20/10 LBS EACH ROUND
 245 front squad lbs
DNF: 175 / 5 hspu lbs
lbs
Performed as RX
David Dissinger 03/10/2015 SAC Fitness Vertical 3 attempts to find max vertical leap in inches In Inches lbs
Performed as RX
David Deschaines 09/11/2014 North Yard CrossFit VPP 4 rounds for time
Rx - Male 45#, Female 25#

Run 200 meters
25 Ground 2 Overhead
25 Sit-ups
 13m 30s
Workout Scaled
David Deschaines 09/09/2014 North Yard CrossFit Heian 1 round for time
Work in any order you would like

70 Air Squats
60 Sit Ups
50 Push Ups
40 Burpees
30 Pull Ups		 14m 59s
Workout Scaled
David Deschaines 09/04/2014 North Yard CrossFit Cliff Hanger AMRAP - 6 mins / rest 3 mins / 6 mins
Total Reps in each round - circuit
Rx - Male 45#, Female 25#

1 min Pull Ups
1 min G2O
1 min Push Ups
1 min Iso Bikes
1 min SQ w/ lbs
1 min Burpees		 200 reps
Performed as RX
David Deschaines 08/26/2014 North Yard CrossFit G&P AMRAP - 4 mins / rest 1 min
Total Reps in each round - circuit

1 min Battle Rope
1 min Pull Ups
1 min Sit Ups
1 min Push Ups
1 min Rest
1 min KB Swing
1 min Box Jumps
1 min V Ups
1 min Squats
1 min Rest
1 min Burpees
1 min Lunges
1 min G20
1 min Knees to Elbows		 65 reps
Performed as RX
David Deschaines 08/21/2014 North Yard CrossFit F35 AMRAP X 3
4 mins / rest 1 min
Total Reps in each round - circuit
Rx - Male 45#, Female 25#

1 min Burpees
1 min Sit Ups
1 min Squats
1 min G2O
1 min Rest		 158 reps
Performed as RX
david delaney 09/25/2013 CrossFit Athlone Inter Workout of the Day
A.
Take 10-15 minutes to practice and/or build to a heavy-ish Front Squat x1-2
B.
Complete four rounds for time of:
Overhead Squat x 15 reps (wtbd)
Slam Balls x 15 reps
400 Meter Run		 12m 50s
Performed as RX
David Donohoe 09/25/2013 CrossFit Athlone None Strength
Back Squat 3x5 5-5-5/5-5-5/5-5-5
Press3x5 5-5-5/5-5-5/5-5-5
Dead lift 1x5 5-5-5

Conditioning For Time
600 meter run x 20 burpees 3.43 		1h 15m 00s
Performed as RX
david delaney 09/24/2013 CrossFit Athlone Intermediate Level 3 rounds for time. In this workout you move from each of five stations after a minute. This is a five-minute round with a 1 minute rest between rounds. The stations are:
Squats holding 8-10-16kg kbell
Ab mat sit ups
Burpee touches
Bridge hold (1 point for every 10seconds)
Slam balls 15/30 lbs
1 minute rest

The clock does not reset or stop between exercises. On call of rotate, the athlete/s must move to next station immediately. One point is given for each rep.		 200 reps
Performed as RX
david delaney 08/26/2013 CrossFit Athlone AMRAP 12 MINUTES AMRAP IN 12 MINUTES OF

WG Dead Hang Pull Ups x 5
Burpees x 5
Bear Crawl x 5		 108 reps
Workout Scaled
david delaney 08/13/2013 CrossFit Athlone None 800 metre for time 03m 10s
Performed as RX
david delaney 08/07/2013 CrossFit Athlone None Back Squat 3 x 5 w.p 20kgs
1 x 5 40kgs
2 x 5 50kgs
3 x 5 60kgs
For time:
800m run
&
D.Unders 50 or Scaled (200)		 6m 05s
Workout Scaled
david delaney 08/07/2013 CrossFit Athlone None Met Con
12-15-9 for time
Box Jumps- Air Squats-
&
Sit ups
 04m 53s
Performed as RX
david delaney 08/06/2013 CrossFit Athlone None Back Squat 3 x 5


For time:
800m run
&
D.Unders 50 or Scaled (200)
 06m 05s
Workout Scaled
david delaney 08/06/2013 CrossFit Athlone None Met Con
12-15-9 for time
Box Jumps- Air Squats-
&
Sit ups
 04m 53s
Performed as RX
david delaney 08/05/2013 CrossFit Athlone Nancy 5 rounds for time of:
400 meter run
95 pound Overhead squat, 15 reps		 13m 55s
Workout Scaled
David Dissinger 07/29/2013 SAC Fitness WOD 72913 A) 10 reps FS @ 60%
8 reps FS @ 70%
6 reps FS @ 80%

B) 4T
50 Burpees
20 PC @ 70%
50 Burpees		 10m 19s
Performed as RX
David Dissinger 07/27/2013 SAC Fitness None 3rds
20 lateral jumps
15 seated wall balls(feet must lift off ground when seated)
10 push-ups on med ball
5 3 position power cleans		 8m 05s
Performed as RX
David Dissinger 07/24/2013 SAC Fitness Tabata That Situps
Pushups
Ring Rows
SDHP
Row		 263 reps
Workout Scaled
David Dissinger 07/22/2013 SAC Fitness 3 rds 4 time A) 5x3 OHS @ 80% 1RM
followed by ME of strict pullups

B) 3rds 4T
7 FS @ 70% 1RM
21 KBS
400m run/500m row		 11m 14s
Performed as RX
David Dissinger 07/17/2013 SAC Fitness None With no rest between sections:

1 minute ME Situps
1 minute ME Rope Climbs 15
3 minute AMRAP of:

15 HR Pushups
10 KB Push Press 24/16kg (use 2 KBs one in each hand)

1 minute ME Situps
2 minutes ME Rope Climbs 15
3 minute AMRAP of:

15 HR Pushups
10 KB Push Press 24/16kg (use 2 KBs one in each hand)

1 minute ME Situps
1 minute ME Rope Climbs 15		 311 reps
Performed as RX
David Dissinger 07/16/2013 SAC Fitness Monday Chipper For time:
Push press / push jerk, 30 reps @ 60% 1RM
30 Toes to bar
30 Box jump, 24 inch box
15 Pull-ups
15 Dips
Thruster, 15 reps (add 10lbs from push press)
30 Double-unders/60 Singles
Front Squat, 15 reps (add 10 lbs from thrusters)
30 Pull-ups
30 Burpees
300 feet Walking lunge with plate held overhead		 21m 15s
Performed as RX
David Dissinger 07/13/2013 SAC Fitness Fran Three rounds, 21-15- and 9 reps, for time of:
95 pound Thruster
Pull-ups		 6m 01s
Performed as RX
David Dissinger 07/11/2013 SAC Fitness Reps Conditioning

As many reps as possible in 15 minutes of:
50 Box Jumps, 24"/20"
30 Lunges with front rack, 75#/55#
40 Box Jumps, 24"/20"
30 Lunges with Front rack, 115#/75#
30 Box Jumps, 24"/20"
30 Lunges with front rack, 135#/95#
20 Box Jumps, 24"/20"
30 Lunges with front rack, 155#/105#
10 Box Jumps, 24"/20"
AMRAP Lunges with front rack, 185#/135#

There is no scaling of the front squat weights on this workout. If you are lucky enough to make it to the next round of squats, you must stick with the listed weights. There is no scaling the box height either but step ups will be allowed. Everyone is going prescribed on this one.		 230 reps
Performed as RX
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