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Athlete Date Location Workout Name DescriptionSort Results
Blaine Bacon 07/03/2012 Vertical Limit Fitness Squat Clean 1,1,1,1,1 155 lbs
Performed as RX
Blaine Bacon 04/09/2013 Vertical CrossFit Back Squat 1,1,1,1,1 (1,1)
Find new 1 RM		 230 lbs
Performed as RX
Blaine Bacon 02/20/2012 Vertical Limit Fitness Push Press 1,1,1,1,1,1,1 150 lbs
Performed as RX
Blaine Bacon 02/21/2012 Vertical Limit Fitness Deadlift 1,1,1,1,1,1,1 265 lbs
Performed as RX
Blaine Bacon 07/09/2012 Vertical Limit Fitness Front Squat 1,1,1,1,1,1,1 185 lbs
Performed as RX
Blaine Bacon 04/04/2012 Vertical Limit Fitness Swim sprints 1- 50x2; 25s
2- 50x2; 30s
3- 50x2; 30s
4- 100m 		600 m
Performed as RX
Blaine Bacon 01/15/2012 Vertical Limit Fitness ME: Box Jump 1-1-1-1-1 32-?-?-?-44 lbs
Performed as RX
Blaine Bacon 02/05/2013 Vertical Limit Fitness Clean and Jerk 12 minutes to establish 1RM Clean and Jerk 170 lbs
Performed as RX
Blaine Bacon 01/26/2012 Vertical Limit Fitness 1/25/12 15,12,9,6 and 3 rep rounds for time
Push Press (115/75)
Box Jumps (24/20)
Hollow Rocks		 10m 00s
Workout Scaled
Blaine Bacon 08/23/2013 Vertical CrossFit Thruster Max 2 RM Thruster 145 lbs
Performed as RX
Blaine Bacon 02/07/2012 Vertical Limit Fitness 2/8/12 20 min AMRAP:
10 Push Press (115/75#)
10 KB swings (55/35#)
10 Body Rows
10 Box Jumps (24/20")		 6 rounds 10 reps
Workout Scaled
Blaine Bacon 09/06/2012 Vertical Limit Fitness 9.5.12 21-15-9

Jumping pullups
Pistols (per leg)		 9m 02s
Workout Scaled
Blaine Bacon 04/09/2012 Vertical Limit Fitness Back Squat Increase 2x5 @ 70% 15
1x20 @ 55%		 165 lbs
Performed as RX
Blaine Bacon 03/12/2012 Vertical Limit Fitness 3.12.12 2x5 BS @ 70% 1RM
1x20 BS @ 40% 1RM
Then
3 Rounds for time
15 wallballs (20/16)
20 Plyo-push ups
25 Abmat situps		 9m 36s
Performed as RX
Blaine Bacon 03/03/2012 Vertical Limit Fitness 45 Day Challenge Wod 3 RFT
Round 1: 200 m run THEN 15x
Thrusters (95/65)
Box Jumps (24/20)
OH Lunge (45/25#) (15 per leg)
DU
Clean (ground to shoulder any way) - (95/65)

Round 2: 200 m run THEN 12x
Thrusters (95/65)
Box Jumps (24/20)
OH Lunge (45/25#) (15 per leg)
DU
Clean (ground to shoulder any way) - (95/65)

Round 3: 200 m run THEN 9x
Thrusters (95/65)
Box Jumps (24/20)
OH Lunge (45/25#) (15 per leg)
DU
Clean (ground to shoulder any way) - (95/65)		 18m 31s
Performed as RX
Blaine Bacon 01/07/2012 Vertical Limit Fitness 45 Day Challenge WOD 3 RFT
Round 1: 200 m run THEN 15x
Thrusters (95/65)
Box Jumps (24/20)
OH Lunge (45/25#) (15 per leg)
DU
Clean (ground to shoulder any way) - (95/65)

Round 2: 200 m run THEN 12x
Thrusters (95/65)
Box Jumps (24/20)
OH Lunge (45/25#) (15 per leg)
DU
Clean (ground to shoulder any way) - (95/65)

Round 3: 200 m run THEN 9x
Thrusters (95/65)
Box Jumps (24/20)
OH Lunge (45/25#) (15 per leg)
DU
Clean (ground to shoulder any way) - (95/65)		 27m 30s
Performed as RX
Blaine Bacon 12/27/2011 Vertical Limit Fitness The Year End - FGB Pullup Style 3, 5 minute rounds for total reps with 1 minute rest between rounds.
Each round you perform 5 different movements for 1 minute each. The clock does not stop between movements. The movements are:
Wall Balls (20/16)
C2B Pullups
Box Jumps (24/20)
Push Press (75/45)
Row (for Calories)		 3 rounds 189 reps
Performed as RX
Blaine Bacon 07/24/2012 Vertical Limit Fitness Overhead Squat 3,3,3,3,3 115 lbs
Performed as RX
Blaine Bacon 01/02/2013 Vertical Limit Fitness Bear Complex 3-5 Rounds for load
Complete 7 sets of the sequence without putting the barbell down)
Clean
Front Squat
Push Press
Back Squat
Push Press
 75-85-95-105f-95 lbs
Performed as RX
Blaine Bacon 03/26/2012 Vertical Limit Fitness Push Press 3x3 @75% 1RM 115LBS lbs
Performed as RX
Blaine Bacon 02/20/2012 Vertical Limit Fitness 2.21.12 4 Rounds
10 KB Swings (55/35)
30 Hollow Rocks
Max Rep HSPU
 43 reps
Workout Scaled
Blaine Bacon 01/29/2012 Vertical Limit Fitness 1/30/12 4 rounds for max reps of:
0:30 True Push ups (feet raised up), 0:15 off
0:30 Box Jumps 24"/20″, 0:15 off
0:30 DU
Rest 1:00 between rounds.		 228 reps
Performed as RX
Blaine Bacon 02/27/2012 Vertical Limit Fitness 2.27.12 4 Rounds For Time
30 Double Unders
15 Wallballs (20/16)
5 Dead hang Pullups
 8m 58s
Performed as RX
Blaine Bacon 04/04/2012 Vertical Limit Fitness Swim Endurance 400m
300m
200m
100m
1-2 min rest in between each set		 1,000 m
Performed as RX
Blaine Bacon 02/08/2012 Vertical Limit Fitness 2/9/12 4RFT
400 m run
20 Dumbbell squat clean Thrusters (go as heavy as possible)
5 Wall climbs		 25m 48s
Performed as RX
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