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Athlete Date LocationSort Workout Name Description Results
Sebastian Arango 04/21/2015 CrossFit Peru None 4 RFT
3 Cleans @ 170 lbs
6 burpees over barbell
9 deadlifts @ 170 lbs
12 jumping lounges per leg
200 m run		 17m 01s
Performed as RX
ally milo 03/24/2018 Premier martial arts and Grandriver crossFit CrossFit Open 18.5 Complete as many rounds as possible in 7min of:
3 Thrusters 35lbs
3 Jumping pull-ups
6 thrusters
6 jumping pull-ups
9 thrusters
9 Jumping pull-ups
12 thrusters
12 jumping pull-ups
15 thrusters
15 Jumping pull-ups
etc.. add 3 reps per round

Post total reps!		 72 reps
Workout Scaled
ally milo 03/24/2018 Premier martial arts and Grandriver CrossFit 03/21/2018 6 rounds for Time:
5 Power Cleans 45lbs
10 Wall Balls 20/15lbs
15 Sit-ups

Post time!
LVL1M: 3 rounds, light weight
LVL1: 4 rounds, 95/65
LVL2: 105/75lbs
LVL3: RX'd		 12m 12s
Workout Scaled
Sam Pivarnik 02/08/2015 "The Edge None Row 1000 meters
Cycle 10 miles
Run 3.25 miles

 56m 00s
Performed as RX
Joe Cormier 01/14/2013 #5 station FCF Wednesday Jan 14 2013 Strength - 5/3/1
Deadlifts x3 week - 205 x 5

AMRAP 10 minutes
10 KB Swing x 40# (rx 55#)
10 Pistols 5@		 5 rounds 0 reps
Workout Scaled
Rick Thomas 12/07/2012 'West Coast' Thrust in 15 Thrusters. As many sets as possible in 15 minutes (3 reps per set)

Completed nine sets using two 40 pound dumbbells.		 15m 00s
Performed as RX
Meaghan Webb 09/24/2013 09/24/2013 Wod 40push up
40 pull up
40 Squals
40 sit up		 5m 20s
Workout Scaled
Brian James 09/13/2014 090814 Competitors' Training 2015 REGIONAL ATHLETES
1. Snatch Complex
Slow Snatch Deadlift + Hang Snatch High Pull + Hang Squat Snatch work up to a heavy set.

2. Squat
5x5 Front Squat, across (205)

3. Gymnastics
EMOMx12
2 max Deficit Strict HSPU

2x 45lb plates

4. AMRAP 10:
50 Bar Facing Burpees
30 Power Snatches, 135/95
10 Muscle ups

(20:30)

5. Beast Builder V1:
EMOMx7
Min 1: 7 unbroken Hang Squat Cleans + 1 Jerk, 185/135
Min 2: 6 unbroken Hang Squat Cleans + 2 unbroken Jerks, 185/135
Min 3: 5 unbroken Hang Squat Cleans + 3 unbroken Jerks, 185/135
Min 4: 4 unbroken Hang Squat Cleans + 4 unbroken Jerks, 185/135
Min 5: 3 unbroken Hang Squat Cleans + 5 unbroken Jerks, 185/135
Min 6: 2 unbroken Hang Squat Cleans + 6 unbroken Jerks, 185/135
Min 7: 1 Hang Squat Clean + 7 unbroken Jerks, 185/135

(17:30)		 20m 30s
Performed as RX
Reuban Torres 03/02/2014 10-19 14.1 10 min AMRAP

30 Double unders
15 Power Snatches (75#)		 205 reps
Workout Scaled
Reuban Torres 03/03/2014 10-19 CFM 3-3-14 20 Dumbell snatches (75#)
20 Burpees		 25m 40s
Workout Scaled
Reuban Torres 03/04/2014 10-19 Karlee Jane Chipper with 20 min time cap*
5 muscle ups
10 Squat Cleans @ 155/115
20 Hand release push ups
30 Double Unders
40 GHD Sit ups
500 m Row
40 Burpees
30 Box Jumps @24/20
20 Pull ups
10 Squat Cleans @155/115
5 muscle ups

Penalty: If athlete goes over the 20 Min time cap, 25 ring dips will be completed post WOD		 20m 00s
Workout Scaled
Reuban Torres 03/05/2014 10-19 3-5-14 WOD Power Clean - 1 rep max
215#

Metcon - 4 rounds

10 thrusters (115)
15 pull-ups
20 push-ups
1/4 mile run or 400 m row. 		28m 31s
Performed as RX
Reuban Torres 03/06/2014 10-19 None Split Jerks
3-3-3-3-3

155-155-155-165-175

Bench press
3-3-3-3-3

185-185-185-195-225 		225 lbs
Performed as RX
Reuban Torres 03/07/2014 10-19 3-7-14 wod 21-15-9

Overhead squats. 95/65
GHD sit-ups.
KB swings 45
Bar dips. 		13m 09s
Performed as RX
Reuban Torres 03/11/2014 10-19 Dan 3-11-14 10 rounds

5 dead lifts. 215
5 back squats225
5 cleans. 135

215 ended with 195
225 ended with 205
135 ended with 115

Then 3 rounds of

20 GHD sit-ups
20 push-ups.
34m 34s
Workout Scaled
Reuban Torres 03/20/2014 10-19 CrossFit Open 14.4 Complete as many rounds and repetitions as possible in 14 minutes of:
60-calorie row
50 toes-to-bars
40 wall-ball shots, 20 lb. to 10-foot target
30 cleans, 135 lb.
20 muscle-ups		 0 rounds 75 reps
Performed as RX
Reuban Torres 03/28/2014 10-19 Dan 3-28-14 4 rounds

1/4 mile run
10 toes to bar
15 push ups
20 sit ups. 		21m 15s
Performed as RX
Reuban Torres 03/29/2014 10-19 RT 3-29-14 5 rounds

10 Thrusters 95#
10 bench press 155#
10 wall balls 20#
10 hand release push ups
10 GHD sit ups. 		23m 31s
Performed as RX
Reuban Torres 03/31/2014 10-19 CFM 3-31-14 5 Rounds

10 Pull ups
5 Cleans (135)
10 Walking Front rack walking lunges (135)
Rest 1 Min between rounds		 18m 40s
Workout Scaled
Reuban Torres 04/14/2014 10-19 CFM 4-14-14 Squat Cleans OTMx2

3 reps/increase weight

115/135/145/165/175

18 Min AMRAP

15 Box Jumps (24/20)
12 Shoulder to Overhead (115/95)
9 Toes to Bar

4 rounds 27 reps
 4 rounds 27 reps
Performed as RX
Reuban Torres 04/10/2014 10-19 Elizabeth 21-15-9 reps of:
Clean 135 pounds
Ring dips		 8m 59s
Workout Scaled
Reuban Torres 04/14/2014 10-19 4-14-14 pm 1.5 mile run 14.21

15 min jump rope techniques.

5 rounds

10 strict ground touching GHD sit ups.

14m 21s
Performed as RX
Reuban Torres 06/03/2014 10-19 Dan 6/03/14 21-15-9

KB swings (45)
Wall balls
Pull ups
Box jumps
Burpees. 		24m 11s
Performed as RX
Reuban Torres 06/02/2014 10-19 Cindy Complete as many rounds in 20 minutes as you can of:
5 Pull-ups
10 Push-ups
15 Squats		 9 rounds 4 reps
Performed as RX
Reuban Torres 06/05/2014 10-19 Dan 6-5-14 4 rounds

10 bench press (115)
10 dead lifts. (135)
10 cleans. (115)
10 GHD sit ups
9m 48s
Performed as RX
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