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Athlete Date Sort Location Workout Name Description Results
J Misher 05/15/2013 Crossfit H-town Jackie 1000 meter row
50 reps Thruster, 45/35 lbs
30 pull-ups		 15m 32s
Workout Scaled
J Misher 05/09/2013 Crossfit H-town None 50 pull ups
50 Deadlifts 75lbs
50 push ups
1000m run		 21m 47s
Workout Scaled
J Misher 05/08/2013 Crossfit H-town Unbroken buns and bells strength
5*5 weighted pull ups
3*10 strict press 95/65

WOD
25 unbroken jump squats
then
ME unbroken kettlebell swings 55/35
post number of kettlebell swings		 20 reps
Workout Scaled
J Misher 05/03/2013 Crossfit H-town Dime Time 10 Deadlift 135/95
10 Power Clean
10 Front Squat
10 Push Press
10 Overhead Squat
10 Power Snatch
10 Push Press
10 Front Squat
10 Power Clean
10 Deadlift

* Separate each movement with 7 Pullups (note: there should only be 9 sets of Pullups)
* Start and end with deadlifts

* coaches were capped at 14 minutes, cap about 22 minutes		 19m 48s
Workout Scaled
J Misher 05/01/2013 Crossfit H-town STRENGH: 1RM STRENGH: Find 1RM clean and jerk in 10 mins.
then ....
3 clean and jerk every min on the min for 7 mins, 75% of 1 rep max
*clean may be anyway and jerk may be any way
then...
60 wallballs with 3 burpees every minute.		 75 lbs
Performed as RX
J Misher 04/23/2013 Crossfit H-town Wolverton Robyn's Birthday

Buy in: 27 Thrusters 95/65lb
then 4 rounds
23 Situps
7 Deadlifts 95/65lb
8 Clapping Push ups
8 Deadlifts
17 Air Squats

-Rest 2 minutes then Repeat the whole thing 1 more time

(Buy in: 27 Thrusters 95/65lb
then 4 rounds
23 Situps , etc)

*30 minute cap
*score total time including rest		 30m 00s
Workout Scaled
J Misher 04/20/2013 Crossfit H-town Endurance1 400 squat burpees 100 reps
Performed as RX
J Misher 04/19/2013 Crossfit H-town James T 4 RFT
19 pull-ups
11 hang cleans (135/95)
10 HSPU
13 front squats (135/95)
+ 2 Bar muscle ups after every round (Sub 6 ring dips)
30 min cut off		 30m 00s
Workout Scaled
J Misher 04/10/2013 Crossfit H-town None 6min AMRAP
Max reps of Clean & Jerk using 85% of your 1RM		 20 reps
Workout Scaled
J Misher 04/09/2013 Crossfit H-town None Partner WOD
for time:
100 calories row
100 wall ball shots, 20/14#
50 knees to elbows
50 ring dips
25 kb swings, 70/53#
25 burpees
*Partition any way you like. One partner works while the other rests.		 29m 18s
Workout Scaled
J Misher 04/03/2013 Crossfit H-town None 5 RFT:
5 deadlifts, 155/105#
4 power cleans, 155/105#
3 thrusters, 155/105
2 muscle ups (6 MU progressions)
100m run		 14m 18s
Workout Scaled
J Misher 04/02/2013 Crossfit H-town Buy in/Cash out for time:
-buy in of 200m farmers carry, 53/35# (ONLY 1 KB)
20-15-10 reps of:
strict press, 95/65#
pull ups, no kip
-cash out of 200m farmers carry, 53/35#		 17m 20s
Workout Scaled
J Misher 03/25/2013 Crossfit H-town None 21-18-15-12-9-6-3

Lunges
Dead lifts
pullups
20 mins		 3 rounds 0 reps
Workout Scaled
J Misher 03/21/2013 Crossfit H-town None Max reps in a 3 min window:
4 press, 95/65#
5 burpees
6 front squats, 95/65#
*rest 1 min, repeat for a total of 5 cycles. One round = 15 reps. Post total reps in the 5 cycles.		 13 rounds 7 reps
Workout Scaled
J Misher 03/19/2013 Crossfit H-town None 6 mins amrap of:
8 push jerk, 115/75#
16 squat jumps
*post total rounds + rep		 6 rounds 8 reps
Workout Scaled
J Misher 03/14/2013 Crossfit H-town Max Wu? Wod:
"Death by Wall Balls"
start with 5 wall balls a minute
then increase by 1 each minute.
Keep going until can't complete number of wall balls

*catch is you can't put the ball down at all or drop it. You can rest against wall.
*if you do drop, it's 5 burpees
 6 rounds 7 reps
Workout Scaled
J Misher 03/12/2013 Crossfit H-town 80's Night WOD:
8 rounds of:
max wall ball shots in 30 secs, 20/14#
max med ball sit ups in 30 secs, 20/14#
*This portion of the WOD takes exactly 8 mins. Record total number of reps
-REST 3 Mins
8 rounds of:
max press in 30 secs, 45/35# barbell
max burpees in 30 secs
*This is another 8 min portion. Record total number of reps.		 170 reps
Workout Scaled
J Misher 03/08/2013 Crossfit H-town Kelly Five rounds for time of:
Run 400 meters
40 Box jump, 24 inch box
30 Wall ball shots, 20 pound ball		 35m 00s
Workout Scaled
J Misher 03/05/2013 Crossfit H-town "Jackie G. Wedding Wod" 3RFT
8 Wall Climbs
20 Clean & Split Jerks 95/65lb
13 Pullups		 23m 00s
Workout Scaled
J Misher 02/28/2013 Crossfit H-town None 800 m Run buy in
then
21-15-9
KB Swing 70/53
V-ups
Pullups C2B
Hand Release Pushups
finish w/ 800 m Run
 28m 06s
Workout Scaled
J Misher 02/26/2013 Crossfit H-town 2010 Asia Regional "AMRAP in 12 minutes of:
Handstand Push-ups 5/3
7 Power Snatch 115/65		 6 rounds 4 reps
Workout Scaled
J Misher 02/21/2013 Crossfit H-town CrossFit Baseline For time:
500m row
40 squats
30 situps
20 pushups
10 pullups		 8m 51s
Workout Scaled