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Athlete Date Sort Location Workout Name Description Results
Steve Proto 03/27/2013 Crossfit H-town None for time:
1 mile run
75 K2E w/, 14/10# medball between knees
50 burpees
25 HSPU		 23m 37s
Performed as RX
Steve Proto 03/26/2013 Crossfit H-town None "Nancy"
5 RFT
400m Run
15 Reps OHS 95/65lb		 16m 07s
Performed as RX
Steve Proto 01/06/2013 Vintage CrossFit Loredo Six rounds for time of:
24 Squats
24 Push-ups
24 Walking lunge steps
Run 400 meters		 32m 10s
Performed as RX
Steve Proto 11/07/2012 Crossfit H-town None 5 rounds for time of:
5 Barbell Complex (135/95)
5 Chest to Bar Pull-ups
5 Toe to Bars

1 Barbell complex = Deadlift, Hang Clean, Front Squat, Front Press, Back Squat, Press from back		 15m 16s
Performed as RX
Steve Proto 11/05/2012 Crossfit H-town None 3 Rounds for time of:
200m Run
6 Squat Clean Thruster (95/65)
2 Rope Climbs
20 Wall Balls (20/14)		 15m 40s
Performed as RX
Steve Proto 11/01/2012 Crossfit H-town None 100 Presses (M 45/F 35)
50 OH lunges w/ Barbell (Both legs equals 1 rep)		 7m 35s
Performed as RX
Steve Proto 10/30/2012 Crossfit H-town None 3 Rounds for time of:
10 Hang Clean (M 155/F 105)
20 Wall Balls (M 20/F 14)		 4m 20s
Performed as RX
Steve Proto 10/26/2012 Crossfit H-town None 25 minutes to complete (advanced/coaches 20min)
Row 1000m
-then-
"Griff"
800m Run
400m Backward Run
800m Run
400m Backward Run
-then-
100 double unders
-then w/ remaining time-
max Squat Cleans (M 165/F 105)

*score = number of squat clean reps completed		 2 reps
Performed as RX
Steve Proto 10/25/2012 Crossfit H-town None 5 rounds for time of:
400m Run
3 Wall Climbs
10 KB Swings (M 70/F 53)		 16m 02s
Performed as RX
Steve Proto 10/24/2012 Crossfit H-town None Max Reps 1:30 Bar Muscle ups (sub Chest to Bar Pullups)
rest 1:30
Max Reps 1:30 Shoulder to Overhead (M 185/F 125)
rest 1:30
Max Reps 1:30 Run 50 m and max front squat with remaining time (M 165/F 105)		 42 reps
Workout Scaled
Steve Proto 10/23/2012 Crossfit H-town None As many rounds as possible in 10 minutes of:
5 (2 for 1) Wall Balls (M 20/ F 10)
5 Lunges (L R =1 lunge)
50m Sprint		 8 rounds 11 reps
Performed as RX
Steve Proto 10/19/2012 Crossfit H-town 2012 CrossFit Games Masters Chipper 10 deadlifts (225/135)
20 pullups
30 box jumps (24/20)
40 kettlebell swings (55/35)
50 double unders
40 kettlebell swings (55/35)
30 box jumps (24/20)
20 pullups
10 deadlifts (225/135)		 14m 21s
Performed as RX
Steve Proto 10/04/2012 Crossfit H-town None With a partner:
Row 5km
(partner must hold plank position on elbows: when partner breaks, switch)		 19m 51s
Performed as RX
Steve Proto 10/01/2012 Crossfit H-town Cindy Complete as many rounds in 20 minutes as you can of:
5 Pull-ups
10 Push-ups
15 Squats		 13 rounds 6 reps
Performed as RX
Steve Proto 09/19/2012 Crossfit H-town Heavy Rowing Grace 3 rounds for time of:
500m Row
10 Squat Cleans to Overhead (M 155 lbs/F 105 lbs)		 18m 20s
Workout Scaled
Steve Proto 09/14/2012 Crossfit H-town None On the minute for 10 minutes:
15 unbroken KB swings (M 55/F 35)
2 HSPU
5 burpees per missed minute completed ( done after)

Post rounds completed		 8 rounds 0 reps
Performed as RX
Steve Proto 09/06/2012 Crossfit H-town None As many rounds as possible in 6 minutes of:
2 Curtis P (M 135/F 95) (Hang Clean L lunge R lunge Press)
6 Box Jumps

rest 2 minutes

As many rounds as possible in 6 minutes of:
2 Front Squat
2 Push Press		 16 rounds 2 reps
Workout Scaled
Steve Proto 09/05/2012 Crossfit H-town None 10 min AMRAP:
5 Rep ascending ladder (5 reps, 10 reps, 15 reps)
Thrusters (M 95/F 65)
Sumo Deadlift High Pull

Post Rounds completed reps
 3 rounds 15 reps
Performed as RX
Steve Proto 09/05/2012 Crossfit H-town Bench Press 3RM Bench Press 3-3-3-3-3-3 135-225-265 lbs
Performed as RX
Steve Proto 09/05/2012 Crossfit H-town None As many reps as possible in 3 minutes of:
Toes to bar		 40 reps
Performed as RX
Steve Proto 09/01/2012 My Garage Diane 21-15-9 reps of:
Deadlift (M 225 lbs/F 135 lbs)
Handstand push-ups		 6m 43s
Performed as RX
Steve Proto 08/31/2012 Crossfit H-town None 6-5-4-3-2-1 reps of:
Power Snatch (M 115/F 85)
Overhead Walking Lunge (each leg)		 5m 31s
Performed as RX
Steve Proto 08/29/2012 Crossfit H-town Death by Thruster (M 95 lbs/F 65 lbs)
min 1 = 1 Thruster
min 2 = 2 thruster
min 3= 3 thruster
...
min 10 = 10 thruster.
*continue until you do not complete # of thrusters in that minute		 9 rounds 3 reps
Performed as RX
Steve Proto 08/25/2012 Crossfit H-town Mary Complete as many rounds in 20 minutes as you can of:
5 Handstand Push-ups
10 One legged squats, alternating
15 Pull-ups		 7 rounds 8 reps
Workout Scaled
Steve Proto 08/24/2012 Crossfit H-town Grace 135 pound Clean and Jerk, 30 reps 2m 42s
Performed as RX
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