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Athlete Date Sort Location Workout Name Description Results
Tom Walsh 10/09/2013 CrossFit Athlone None Back Squat 5x3
Press 5x3

Conditioning
3rds for time
20 push ups
10 Chest to bar pull ups
Handstand holds10 seconds
 7m 32s
Workout Scaled
Tom Walsh 10/04/2013 CrossFit Athlone None Intermediate: Take 15 minutes to build to 1rm Overhead Squat

Beginner: 3x5verhead Squat Using pipe/ 6-8kg bar

Stiff Hang for beg=30sec int=60sec

In Teams of 2 perform

1 person performs Walking Bar Lunges x 50meters while other team member waits until their partner stops at 50mark,then they sprint and take bar and continue until 200meters is reached


 10m 00s
Performed as RX
Tom Walsh 09/23/2013 CrossFit Athlone Strength Strength: Intermediate
Take 15 minutes to build to a heavyish Back Squat x 1-2 reps

Strength Beginners: Back Squat 3-3-3-3-3-3 reps (adding 5lbs every workout)



Conditioning
For Max Reps:
Int= 3 minutes/ Beg=90seconds Back Squat
(Men Int=1/2 BW -Beg=1/4 BW; Women Int=1/2 BW, Beg=1/4 BW)
Rest Int=60 sec - Beg=90 sec then perform
Int= 3 Minutes/ Beg=90 sec of Ring/Bar Rows
Rest Int=60 -Beg 90seconds
3 Minutes/90 seconds of Burpees		 151 reps
Performed as RX
Tom Walsh 09/21/2013 CrossFit Athlone amrap AMRAP in 8m of:
Push Ups x10
200mr		 75 reps
Performed as RX
Tom Walsh 08/26/2013 CrossFit Athlone AMRAP 12 MINUTES AMRAP IN 12 MINUTES OF

WG Dead Hang Pull Ups x 5
Burpees x 5
Bear Crawl x 5		 122 reps
Performed as RX
Tom Walsh 08/17/2013 CrossFit Athlone Strength Push jerk
Bar only 5,5,5,5
5,5,5 (20kg)		 20kg kgs
Performed as RX
Tom Walsh 08/15/2013 CrossFit Athlone 10min EMOM EMOM for 10min
Pushups x 8
Situps x 6
Squat Jumps x 3		 10m 00s
Performed as RX
Tom Walsh 08/13/2013 CrossFit Athlone None 800 metre for time 3m 04s
Performed as RX
Tom Walsh 08/06/2013 CrossFit Athlone None Back Squat 3 x 5


For time:
800m run
&
D.Unders 50 or Scaled (200)
 5m 53s
Workout Scaled
Tom Walsh 05/07/2013 CrossFit Athlone Cindy Complete as many rounds in 20 minutes as you can of:
5 Pull-ups
10 Push-ups
15 Squats		 11 rounds 11 reps
Workout Scaled