Search Workouts
Athlete Name
Athlete Gym
Workout Name
Location Performed
Date
to
Description
separate multiple terms with semicolons ( ; )
Clear Form
Search Results
Athlete Date Sort Location Workout Name Description Results
Sarah Winters 11/19/2013 CrossFit Athlone Test week 1 rep max
------------------------------------------------------
LBBS 20(5)-25(3)-30(3)-35(3)-40(1)-45(1)-55(1)-60(1)
Press 15(5)-20(3)-25(3)-30(1)-35(F)-32.5(1)
Deadlift 30(5)-40(3)-50(3)-60(3)-70(1)-75(1)-80(5)		 LBBS 60KG kgs
Press 32.5KG kgs
Deadlift 80KG kgs
Performed as RX
Sarah Winters 11/18/2013 CrossFit Athlone None Pistol squats for 2 mins,
Push jerk for 2 mins 8kg(5)-15(5)-20(5)
-----------------------------------------------------
Press 4x6 8-15-17.5-17.5-17.5-17.5
-----------------------------------------------------
Team WOD, Team mate: Geoff
8 rounds for time
100m sprint,
knees to elbows,
30 box jumps		 5m 40s
Workout Scaled
Sarah Winters 11/15/2013 CrossFit Athlone None Sally.... bring her up so I can drown her!
weight 15kg (dropped bar twice)
------------------------------------------------------
AMRAP in 15mins

Deadlift x 10
Burpees x 10
Push-ups x 10		 3 rounds 25 reps
Workout Scaled
Sarah Winters 11/13/2013 CrossFit Athlone None Back squat 3x5 8-13-20-25,
Front squat 6-16-21-25-30
----------------------------------------------
V ups for 5 mins (75)		 75 reps
Workout Scaled
Sarah Winters 11/08/2013 CrossFit Athlone None Strength:
Front Squat 5x3 8-13-13-13
Deadlift 3x3 40
Push Press 8x2 8-13-13
Met Con:
Teamed with Karen
2x200m run with 5kg bumper plate while other team mate holds 5kg plate over their head 		3m 47s
Workout Scaled
Sarah Winters 10/25/2013 CrossFit Athlone None Deadlift 2x8 30-30
----------------------------------------------------
LB Squat 3x5 18-18-28-28-28
Press 3x5 13-13-13
Deadlift 2x5 40-40
-----------------------------------------------------
4 rounds for time

Box Burpees x 9,
Sit-ups x 7
Push press x 5		 8m 02s
Workout Scaled
Sarah Winters 10/21/2013 CrossFit Athlone None Skill:
Front squat 2x5 8-18,
Push press 2x5 8-13.

Strength:
Lower back squat 3x3 20-25-25,
Press 3x3 20-25-28,
Deadlift 2x5 40-50.

Met Con:
3 rounds for time:
Knees to chest x 10,
Run 200m,
Push up x 10. 		4m 22s
Workout Scaled
Sarah Winters 10/19/2013 CrossFit Athlone None 50 weighted lunges (5kg),
50 Burpees,
50 chin-ups. 		14m 02s
Workout Scaled
Sarah Winters 10/18/2013 CrossFit Athlone Skills day Intro to clean and jerk 16kg kgs
Performed as RX
Sarah Winters 10/14/2013 CrossFit Athlone None Strength:
Lower back squat 3x5 20-30-35-40-40-40
Deadlift 3x5 40-50-55-60-65
Press 3x5 Not Completed in time

Met Con:
AMRAP in 7 minutes,
Knees to chest 7,
Box jumps 7,
Chin up 7 then repeat.		 5 rounds 0 reps
Performed as RX
Sarah Winters 10/11/2013 CrossFit Athlone None Low bar Back Squat 3x5 25-35-37.5 (PB)
Press 3x5 25-25-25

Conditioning
25m sprint
25m jog
Complete 400 meters		 60m 00s
Workout Scaled
Sarah Winters 10/08/2013 CrossFit Athlone None Strength;
Back Squat 3x5 25-30-35(PB),
Press 3x5 20-25(5F)
Push press 1x5 27.5
Deadlift 3x5 30-40-52.5		 60m 00s
Performed as RX
Sarah Winters 10/04/2013 CrossFit Athlone None Skills
Over head squat 4x5 (with pipe)
Stiff hang 3x30 seconds

Met Con; Team WOD
Walking lunges 50m
Sprint 50m		 60m 00s
Workout Scaled
Sarah Winters 10/02/2013 CrossFit Athlone None Strength:
Back Squat 3x5 20-25-30
Press 3x5 20-25-27.5-30(1F)
Dead lift 2x5 30-40

AMRAP in 8 minutes of
1 knees to chest
1 Bear crawl
2 Knees to chest
2 Bear crawls.
Keep working your way up on each exercise until time elapses. Score is total reps.

Total: 110
 110 reps
Workout Scaled
Sarah Winters 09/30/2013 CrossFit Athlone None Skill
Air Squat 3x5
Front squat 3x5 8-13-18

Strength
LB Back Squat: 3x5 18-23-23-23

Press: 3x5 18-23-23-23

Deadlift: 2x5 30-40-45-50 (PB)

 60m 00s
Workout Scaled
Sarah Winters 09/28/2013 CrossFit Athlone None Skills;
Deadlift 1x10 18
Sumo deadlift high pull (3 failed attempts at 16kg)
Push jerk 1x10 8
Push press 1x10 8

Met Con; 20mins to complete team WOD
press 25, 18kg
push press 25, 20.5kg
deadlift 25, 31kg
finish with 2x100m sprints		 60m 00s
Workout Scaled
Sarah Winters 09/27/2013 CrossFit Athlone None Skills
Back squat 2x10 8-8

Strength
B.Squat 3x5 20-25-25
Press 3x5 8-18-23
Deadlift 1x5 40

Conditioning

600m run and 20 Burpees for time		 2 rounds 0 reps
Workout Scaled
Sarah Winters 09/21/2013 CrossFit Athlone 6 week training program (Day 5) Skills:
Air Squat 2 x 10,
Push Jerk 3 x 8, 7.5-20-20kg

Strength:
Back Squat 3 x 5, 20-25-30.
Push Press 3 x 5, 20 (3F) sore tricep.. stopped!
Dead lift 2 x 5, 40-50kg pb		 60m 00s
Workout Scaled
Sarah Winters 09/19/2013 CrossFit Athlone 6 week training program (Day 3) Skills:
Dead Lift 3 x 10, 18.5-18.5-18.5
Push Ups 2 x 8
Front Squat 2 x 10, 6-6


Strength:
Back Squat 3 x 5, 16-21-26kg
Dead lift 2-3-5, 26-36-40kg pb

Metabolic Conditioning:
AMRAP in 8 mins
Push ups x 10,
Box jumps x 10,
200m run		 3 rounds 20 reps
Workout Scaled
Sarah Winters 09/17/2013 CrossFit Athlone 6 week training program (Day 1) Skills:
Squat 2 x 10, 11-6
Press 2 x10, 6-6
Dead Lift 3 x 10, tube.

Strength:
Back Squat 3 x 5, 16-16-16
Press 3 x 5, 16-21-21
Dead lift 1 x 5, tube

Metabolic Conditioning:
Two rounds for time-
200m run,
Push ups x 10,
Sit ups x 15.
Time=3 mins 46 seconds.		 3m 46s
Workout Scaled
Sarah Winters 09/11/2013 CrossFit Athlone Beginner Main Phase week 2 Day 2 Push press (16kg) 15-12-9,
Air Squat 15-12-9,
Front squat (11kg) 15-12-9.		 15 reps
Workout Scaled
Sarah Winters 09/10/2013 CrossFit Athlone Beginner Main Phase wk2 day1 Strength:
Back squat 5 reps 8.5-16-21
Press 5 reps 8.5-16-21
Met Con:
400m run		 8.5-16-21 kgs
Performed as RX
Sarah Winters 09/06/2013 CrossFit Athlone Beginner Main Phase wk 1 Day 3 Strength:
Split squats x bumper plate (2.5kg)
15-12-9-15-12-9-15-12-9
Met Con:
50 push ups,
50 air squats.		 2.5kg bumper plate kgs
Performed as RX
Sarah Winters 09/04/2013 CrossFit Athlone Beginner Main Phase wk 1 Day 2 Skills:
Air squat 10-10-10
OH squat 10-10-10
Strength:
Push press 15-12-9-15-12-9-15-12-9
Met Con:
300m run		 Push press 6kg barbell kgs
Performed as RX
Sarah Winters 09/02/2013 CrossFit Athlone Cindy Complete as many rounds in 20 minutes as you can of:
5 Pull-ups
10 Push-ups
15 Squats

 11 rounds 27 reps
Performed as RX
12Next