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Athlete
Date
Location
Workout Name
Description
Results
Becky Wiard
02/25/2013
CrossFit Pathos
02/25/2013
5 Rounds for time:
Back squat 225/155-10,8,6,4,2
Handstand walk 30"
L Rope Climb-1 ascent
18m 21s
Workout Scaled
Becky Wiard
12/24/2013
CrossFit Pathos
12 Days of Christmas (CrossFit Outlaw Version)
1 Clean and Jerk, 225/150
2 Muscle Ups
3 Box Jumps, 36/30"
4 Hang Squat Snatch, 115/75lbs
5 Bar Facing Burpees
6 Push Press, 115/75lbs
7 Pistols
8 Toes to Bar
9 Wall Ball Shots, 20/14lbs
10 Chest to Bar
11 Handstand Push Ups
12 Front Squats, 225/150lbs (no racks)
54m 10s
Workout Scaled
Becky Wiard
01/15/2013
CrossFit Pathos
130115
7 Minute AMRAP of:
100/65lb Thruster, 3 reps
Chest to Bar Pull-Ups, 3 reps
100/65lb Thruster, 6 reps
Chest to Bar Pull-Ups, 6 reps
100/65lb Thruster, 9 reps
Chest to Bar Pull-Ups, 9 repsladder continues until the 7 minutes are up
Immediately following the WOD, you will have 15 Minutes to Deadlift, 5RM (+10lbs from last workout). Again, these deadlifts should be touch and go. If you cant, it is too heavy. You will then drop down 10-20lbs and complete 1 more set of 5.
4 rounds 4 reps
Workout Scaled
Becky Wiard
08/02/2013
CrossFit Pathos
2007
Row 1 K
Five rounds of:
25 Pull-ups
135 pound Push jerk, 7 reps
26m 00s
Performed as RX
Becky Wiard
07/25/2013
CrossFit Pathos
2013 CrossFit Games Masters Final Event
For time:
100 Double-unders
Run 100 meters
15 foot Rope climb, 4 ascents
Run 100 meters
135/95 pound Front squat, 30 reps
Run 100 meters
100 meter Farmer carry, 70/50 pound barbells
70/50 pound DB/KB snatch, alternating, 20 reps
Run 100 meters
19m 32s
Performed as RX
Becky Wiard
09/25/2013
CrossFit Pathos
2013 CrossFit Games Regional Event 5
21-15-9 reps for time of:
315 pound Deadlift
30" Box jump
8m 48s
Workout Scaled
Becky Wiard
05/09/2013
CrossFit Pathos
2013 Individual Regional Event #2
Overhead Squat Complex, 3 Reps with a 7 Min time cap
100 lbs
Performed as RX
Becky Wiard
05/09/2013
CrossFit Pathos
2013 Individual Regional Event #3
30 Burpee Muscle Ups with a 7 min time cap
7m 00s
Workout Scaled
Becky Wiard
05/23/2013
CrossFit Pathos
2013 Regional Individual Event #7
Four rounds for time of:
Rope climb, 2 ascents
100 foot Sprint
4 Squat cleans (225 / 135 lbs)
100 foot Sprint
7m 49s
Workout Scaled
Becky Wiard
05/16/2013
CrossFit Pathos
2013 Regional Individual Event 5
21-15-9 reps for time of:
Deadlift (315 / 205 lbs)
Box jump (30 / 24 inch)
15m 34s
Workout Scaled
Becky Wiard
07/28/2014
CrossFit Pathos
2014 CrossFit Games 21-15-9 Complex
For time:
8 deadlifts, 155 lb.
7 cleans, 155 lb.
6 snatches, 155 lb.
8 pull-ups
7 chest-to-bar pull-ups
6 bar muscle-ups
6 deadlifts, 155 lb.
5 cleans, 155 lb.
4 snatches, 155 lb.
6 pull-ups
5 chest-to-bar pull-ups
4 bar muscle-ups
4 deadlifts, 155 lb.
3 cleans, 155 lb.
2 snatches, 155 lb.
4 pull-ups
3 chest-to-bar pull-ups
2 bar muscle-ups
14m 37s
Workout Scaled
Becky Wiard
10/14/2014
CrossFit Pathos
2014 CrossFit Team Series Event 10
Chest to Bar Pull-Ups
15 reps
Performed as RX
Becky Wiard
10/14/2014
CrossFit Pathos
2014 CrossFit Team Series Event 11
100 Double Unders Relay
100 Front Squats, 115/75lbs
100 Push Press, 115/75lbs
75 Double Unders Relay
75 Front Squats, 115/75lbs
75 Push Press, 115/75lbs
50 Double Unders Relay
50 Front Squats, 115/75lbs
50 Push Press, 115/75lbs
29m 18s
Performed as RX
Becky Wiard
10/13/2014
CrossFit Pathos
2014 CrossFit Team Series Event 9
20 Minute AMRAP:
As a relay:
9 Burpee Box Jumps, 20"
9 Squat Cleans, 155/105lbs
Then,
12 Burpee Box Jumps, 20"
12 Squat Cleans, 155/105lbs
Then,
15 Burpee Box Jumps, 20"
15 Squat Cleans, 155/105lbs
Then,
18 Burpee Box Jumps, 20"
18 Squat Cleans, 155/105lbs
161 reps
Workout Scaled
Becky Wiard
01/22/2014
CrossFit Pathos
2014 East Coast Championships WOD 3: The Triplet
3 Rounds for time:
15 Chest to Bar Pull-Ups
12 Lateral Burpee Box Jumps, 20
9 Back Squats, 225/145lbs
18m 08s
Workout Scaled
Becky Wiard
11/15/2013
CrossFit Pathos
2014 OCT Qualifier WOD 4
3 Rounds for time:
4 Ground to Overhead, 225/150lbs
6 Back Squats, 275/185lbs
8 Deficit HSPU, 8"/5"
19m 05s
Workout Scaled
Becky Wiard
05/12/2015
CrossFit Pathos
2015 Regional Individual Event 3
Run 1 Mile
50 OHS 135/95
100 GHD Sit-Ups
150 Double Unders
50 SDHP, 135/95
100 Box Jump Overs, 24/18"
26m 00s
Workout Scaled
Becky Wiard
11/11/2014
CrossFit Pathos
3 Wise Men
4 Minute AMRAP:
5 Hang Squat Snatches
10 Bar Facing Burpees
Rest 2 Minutes
4 Minute AMRAP:
10 Power Cleans
20 Pull-Ups
Rest 2 Minutes
15 Box Jump Overs
30 Wall Ball Shots
147 reps
Performed as RX
Becky Wiard
11/11/2015
CrossFit Pathos
3 Wise Men
4 Minute AMRAP:
5 Hang Squat Snatches
10 Bar Facing Burpees
Rest 2 Minutes
4 Minute AMRAP:
10 Power Cleans
20 Pull-Ups
Rest 2 Minutes
15 Box Jump Overs
30 Wall Ball Shots
140 reps
Performed as RX
Becky Wiard
08/06/2014
CrossFit Pathos
31 Heroes
AMRAP 31 minutes (As Many Reps As Possible)
8 Thrusters (155/105#)
6 Rope Climbs (15 ft. ascent)
11 Box Jumps (30/24")
This is a Partner WOD. Partner #1 will perform the work listed above. Partner #2 will run 400m with a sandbag (45/25). Once Partner #2 returns from the run, Partner #1 will grab the sandbag and begin their 400m, while Partner #2 continues work wherever #1 left off.
4 rounds 5 reps
Workout Scaled
Becky Wiard
09/07/2013
CrossFit Pathos
Amanda
Three rounds, 9-7- and 5 reps, for time of:
Muscle-up
135 pound Squat snatch
23m 24s
Workout Scaled
Becky Wiard
02/23/2014
CrossFit Pathos
Amanda
Three rounds, 9-7- and 5 reps, for time of:
Muscle-up
135 pound Squat snatch
15m 15s
Workout Scaled
Becky Wiard
10/20/2015
CrossFit Pathos
AMRAP 8: DU's and hang power snatch
8 minute AMRAP
50 DU's
5 hang Power Snatches 135/95lbs.
3 rounds 16 reps
Performed as RX
Becky Wiard
09/12/2013
CrossFit Pathos
Angie
For time:
100 Pull-ups
100 Push-ups
100 Sit-ups
100 Squats
18m 00s
Performed as RX
Becky Wiard
04/04/2013
CrossFit Pathos
Annie
50-40-30-20 and 10 rep rounds of:
Double-unders
Sit-ups
7m 36s
Performed as RX
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