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Athlete Date Sort Location Workout Name Description Results
John Fenn 07/15/2015 CFSF 150714 Complete as many rounds as possible in 12 minutes of:
75-lb. dumbbell squat snatches, 10 reps
50 double-unders		 3 rounds 12 reps
Workout Scaled
John Fenn 12/10/2014 CFSF Holleyman 30 rounds for time of:
5 Wall ball shots, 20 pound ball
3 Handstand push-ups
225 pound Power clean, 1 rep		 34m 03s
Workout Scaled
John Fenn 12/07/2014 CFSF Caroline 10 Power cleans, 185#
500 meter row
15 Power cleans
750 meter row
20 Power cleans
1000 meter row		 12m 13s
Workout Scaled
John Fenn 12/05/2014 CFSF Cindy or Mary Cindy
20:00 AMRAP
5 Pull-ups
10 Push-ups
15 Squats

Mary
20:00 AMRAP
5 HSPU
10 Pistols
15 Pull-ups		 21 rounds 3 reps
Performed as RX
John Fenn 12/02/2014 CFSF Heather 3 rounds:
500 meter row
225 pound Deadlift, 12 reps
21 Ring rows		 16m 24s
Performed as RX
John Fenn 12/01/2014 CFSF Barbara Five rounds, each for time of:
20 Pull-ups
30 Push-ups
40 Sit-ups
50 Squats

Rest precisely three minutes between each round.		 32m 52s
Performed as RX
John Fenn 10/08/2014 CFSF CrossFit wod 5k row 19m 43s
Performed as RX
John Fenn 10/07/2014 CFSF CrossFit wod Weighted dip 3-2-2-2-1-1-1-1-1 53-70-96-105-123-128F-128-133-138 lbs
Performed as RX
John Fenn 10/06/2014 CFSF CrossFit wod 3 rounds for time of:
30-second L-sit hold
20 Pull-ups
135 pound Thrusters, 10 reps		 10m 14s
Performed as RX
John Fenn 10/04/2014 CFSF John Fenn Burpee Mile One mile of Burpees 1h 28m 50s
Performed as RX
John Fenn 09/30/2014 CFSF CrossFit wod Clean 5-5-3-3-3-1-1-1-1 135-155-175-185-205-225-245-245-245 lbs
Performed as RX
John Fenn 09/29/2014 CFSF CrossFit wod 7 rounds for time of:
45 lb. Dumbbell Thrusters, 7 reps
15 ft. Rope climb, 1 ascent		 4m 37s
Workout Scaled
John Fenn 09/28/2014 CFSF Riley 1.5 mile run
150 Burpees
1.5 mile run		 45m 25s
Performed as RX
John Fenn 09/26/2014 CFSF CrossFit wod 3 rounds for time of:
Run 400 meters
75 lb. Hang power snatch, 21 reps
12 Chest-to-bar pull-ups		 14m 43s
Performed as RX
John Fenn 09/25/2014 CFSF CrossFit wod 3 rounds:
400 meter run
30 Squats
115 pound Push press, 20 reps		 10m 46s
Workout Scaled
John Fenn 09/22/2014 CFSF CrossFit wod 21, 15, 9 reps of:
115 pound Overhead squat
Toes to bar		 4m 55s
Workout Scaled
John Fenn 09/21/2014 CFSF CrossFit wod Bench press 2-2-2-2-2-2-2 245 lbs
Performed as RX
John Fenn 09/12/2014 CFSF The Seven Seven rounds for time of:
7 Handstand push-ups
135 pound Thruster, 7 reps
7 Knees to elbows
245 pound Deadlift, 7 reps
7 Burpees
7 Kettlebell swings, 2 pood
7 Pull-ups		 37m 10s
Workout Scaled
John Fenn 09/10/2014 CFSF CrossFit wod 5 rounds:
20 Wall ball shots, 12' target (20/16)
15' L-sit rope climb, 1 ascent		 10m 53s
Workout Scaled
John Fenn 09/09/2014 CFSF Deadly Runs For time:
225-lb. deadlifts, 21 reps
Run 400 meters
225-lb. deadlifts, 18 reps
Run 400 meters
225-lb. deadlifts, 15 reps
Run 400 meters
225-lb. deadlifts, 12 reps
Run 400 meters		 10m 45s
Workout Scaled
John Fenn 09/08/2014 CFSF CrossFit wod 2 rounds for time of:
30-inch Box jumps, 20 reps
5 Muscle-ups
24-inch Box jumps, 30 reps
5 Muscle-ups
20-inch Box jumps, 40 reps
5 Muscle-ups		 25m 36s
Performed as RX
John Fenn 08/11/2014 CFSF CrossFit wod 5 rounds for time of:
135-lb. overhead squats, 5 reps
10 toes-to-bars
40-lb. dumbbell hang squat clean, 15 reps
20 double-unders		 20m 36s
Workout Scaled
John Fenn 06/30/2014 CFSF CrossFit wod Muscle snatch 1-1-1-1-1
Power snatch 3-3-3-3-3
Snatch 5-5-5-5-5		 Muscle Snatch=165 lbs
Power Snatch=155 lbs
Snatch=145 lbs
Performed as RX
John Fenn 06/26/2014 CFSF CrossFit wod 4 rounds for time of:
50-calorie row
40 GHD sit-ups
30 pull-ups		 35m 04s
Performed as RX
John Fenn 06/25/2014 CFSF CrossFit wod Body-weight back-squat ladder
Rest 5 minutes
3/4 body-weight push-press ladder
Rest 5 minutes
1 1/2 body-weight deadlift ladder

For the ladder pattern, perform one rep the first minute, two reps the second minute, three reps the third minute, continuing as long as you are able. Use as many sets each minute as needed.		 Backsquat - 210 X 8 lbs
Push Press - 160 X 8 lbs
Deadlift - 315 X 4 lbs
Performed as RX
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