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Athlete Date Sort Location Workout Name Description Results
Joseph Ascoli 12/16/2013 Blue Titan, Rockaway CrossFit None 2x-4x-6x-8x-10x Back Squat, #185
20x Push up
5x-4x-3x-2x-1x Push Jerk, #185
10m 08s
Workout Scaled
Joseph Ascoli 12/10/2013 Blue Titan, Rockaway CrossFit None 40 Wall ball 20/14
30 Sumo deadlift high pull 95/65
20 Box jumps 24 inch
10 Pull-ups strict
50 push press 95/65
10 Pull-ups
20 Box jumps
30 Sumo deadlift high pull
40 Wall ball 		18m 02s
Performed as RX
Joseph Ascoli 12/05/2013 Blue Titan, Rockaway CrossFit None Run 3 miles - 5k or

row 6000 meters		 23m 00s
Performed as RX
Joseph Ascoli 12/04/2013 Blue Titan, Rockaway CrossFit None 10 Minutes, Build to a 3 Rep Max Deadlift

9 Rounds
1x Deadlift (@ #3RM)
3x Strict Handstand Push ups
5x Strict Ring Dip
7x String Ring Push up
11m 33s
Performed as RX
Joseph Ascoli 11/26/2013 Blue Titan, Rockaway CrossFit Linda 10-9-8-7-6-5-4-3-2-1 reps of the triplet:

Deadlift: 1 1/2 body weight
Bench press: body weight
Clean: 3/4 body weight

Set up three bars and storm through for time.		 30m 00s
Performed as RX
Joseph Ascoli 11/25/2013 Blue Titan, Rockaway CrossFit push pull 100x Double Unders
5x Strict Pull ups
25x Push ups
5x Strict Wide-Grip Pull ups
25x Overhead Press (Empty Barbell)
5x Strict Chin ups
25x Burpees
5x Strict Close Grip Pull ups
25x Ring Dips
5x Strict Pull ups
100x Double Unders 		9m 08s
Performed as RX
Joseph Ascoli 11/21/2013 Blue Titan, Rockaway CrossFit Fight Gone Bad Three rounds of:
Wall-ball, 20 pound ball, 10 ft target (Reps)
Sumo deadlift high-pull, 75 pounds (Reps)
Box Jump, 20" box (Reps)
Push-press, 75 pounds (Reps)
Row (Calories)

In this workout you move from each of five stations after a minute.The clock does not reset or stop between exercises. This is a five-minute round from which a one-minute break is allowed before repeating. On call of "rotate", the athletes must move to next station immediately for best score. One point is given for each rep, except on the rower where each calorie is one point.		 340 reps
Performed as RX
Joseph Ascoli 11/20/2013 Blue Titan, Rockaway CrossFit None 6 Rounds for Time
200m
15x Kettlebell Swing, #35/18
10x Push Press, #Empty Barbell
5x Burpee Box Jump Over 		14m 51s
Performed as RX
Joseph Ascoli 11/13/2013 Blue Titan, Rockaway CrossFit None 10 Rounds for Time
5x Chest to Bar Pull ups
10x Strict Ring Dips
5x Toes to Bar

L2 Minion Bonus:
10 x 50m Suicides (Touch the Line!)
30s Rest in between sets

10m 43s
Performed as RX
Joseph Ascoli 11/10/2013 Rockaway CrossFit Clean n Jerk Ladder Start at 50% - add 10 lbs each successfull lift.
End at Max rep		 165 lbs
Performed as RX
Joseph Ascoli 11/10/2013 Rockaway CrossFit Cindy Complete as many rounds in 20 minutes as you can of:
5 Pull-ups
10 Push-ups
15 Squats		 23 rounds 0 reps
Performed as RX
Joseph Ascoli 11/10/2013 Rockaway CrossFit Snatch Ladder start at 50% - add 10lbs each successful lift
end at max rep		 125 lbs
Performed as RX