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Ryan Hicks 12/28/2012 CrossFit Pathos the master chief "The Master Chief"

3 Min AMRAP:

3 Power Cleans 155/105lbs

6 Front Squats 155/105lbs

9 Push ups

Rest 1 min between 3 min rounds

Repeat for a total of 5 cycles.

 9 rounds 0 reps
Performed as RX
Ryan Hicks 12/27/2012 CrossFit Pathos Diane 21-15-9 reps of:
225 pound Deadlift
Handstand push-ups		 08m 31s
Workout Scaled
Ryan Hicks 12/25/2012 CrossFit Pathos Merry Christmas Clean & Jerk 1-1-1-1-1-1-1

"Tabata This!"

Tabata Row
Rest 1 minute
Tabata Squat
Rest 1 minute
Tabata Pull-up
Rest 1 minute
Tabata Push-up
Rest 1 minute
Tabata Sit-up

The Tabata interval is 20 seconds of work followed by 10 seconds of rest for 8 intervals.
Tabata score is the least number of reps performed in any of the eight intervals. Unit for the row is "calories".
 44 reps
Performed as RX
Ryan Hicks 12/24/2012 CrossFit Pathos None Low Bar Back Squat 3x5, @ best 5 rep from 121217

Press, 3RM

10 Rounds for time of:

1 Power Clean*

2 Push Presses*

6 Barbell Lunges* (3 Right/3 Left)

Sprint 40 yards, (1 down and back @CrossFit Pathos)

*Use the same load as your 3RM on the Press
 7m 21s
Performed as RX
Ryan Hicks 12/14/2012 CrossFit Pathos Annie 50-40-30-20 and 10 rep rounds of:
Double-unders
Sit-ups		 8m 34s
Performed as RX
Ryan Hicks 12/12/2012 CrossFit Pathos Helen Three rounds for time:
Run 400 meters
21 KB swings 1.5/1.0 pood
12 Pull-ups		 11m 27s
Performed as RX
Ryan Hicks 12/08/2012 CrossFit Pathos None Row 500 meters
10 Wall Ball Shots, 20#/14#
Row 400 meters
15 Wall Ball Shots, 20#/14#
Row 300 meters
20 Wall Ball Shots, 20#/14#
Row 200 meters
25 Wall Ball Shots, 20#/14#
Row 100 meters
30 Wall Ball Shots, 20#/14#		 13m 20s
Performed as RX
Ryan Hicks 12/06/2012 CrossFit Pathos None 15 Minute AMRAP of:
Rope Climb, 1 Ascent
Bench Press, 3 Reps at 85-90% of 5RM
Burpees, 6 Reps		 08 rounds 02 reps
Performed as RX
Ryan Hicks 12/03/2012 CrossFit Pathos Fran Three rounds, 21-15- and 9 reps, for time of:
95 pound Thruster
Pull-ups		 6m 48s
Performed as RX