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AthleteSort Date Location Workout Name Description Results
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 01/04/2012 Vertical Limit Fitness Burpee/Push Press For Time:
21-15-9
Burpees
Push Press (75/45)		 8m 02s
Performed as RX
Blaine Bacon 01/04/2012 Vertical Limit Fitness Back Squat Max Back Squat 1,1,1,1,1 190 lbs
Performed as RX
Blaine Bacon 01/05/2012 Vertical Limit Fitness Push Press 1,1,1,1,1 Push press 1 rep max 135 lbs max lbs
Performed as RX
Blaine Bacon 01/05/2012 Vertical Limit Fitness Annie 50-40-30-20 and 10 rep rounds of:
Double-unders
Sit-ups		 8m 07s
Performed as RX
Blaine Bacon 01/06/2012 Vertical Limit Fitness Deadlift 1-1-1-1-1 Deadlift 1 rep max 255 lbs
Performed as RX
Blaine Bacon 01/06/2012 Vertical Limit Fitness 1/06/12 Complete as many rounds and reps as possible in 10 minutes of:
9 Push-ups (games style)
12 Wall Balls (20/16#)
15 box jumps (24/20")		 4 rounds 19 reps
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 01/09/2012 Vertical Limit Fitness Push Press 2-2-2-2-2 DE: Push Press
Performed at 50-70% of 1 RM, and doneabout every 45 seconds and as fast as possible. 		95-95-95-95-95 lbs
Performed as RX
Blaine Bacon 01/09/2012 Vertical Limit Fitness 1/09/12 AMRAP 8 minutes
4 HSPU
6 Pistols (per leg)
8 Body Rows or GHD situps		 5 rounds 8 reps
Workout Scaled
Blaine Bacon 01/10/2012 Vertical Limit Fitness 1/12/12 5 RFT - 20 minute time cap
5 Back Squat (185/135)
7 OH DB Lunge Right Arm (35/20)
9 burpees
7 OH DB Lunge Left Arm		 16m 27s
Workout Scaled
Blaine Bacon 01/14/2012 Vertical Limit Fitness Team WOD 1/14/12 Teams of 3
400 m run
5 pullups
10 pushups
15 squats
One person runs, one person performs as many rounds of Cindy while one person rests while holding a 35# kb. Kb cannot touch the ground.
Score is total number of rounds performed		 16 rounds 10 reps
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 01/15/2012 Vertical Limit Fitness 1/16/12 For Time: 21-15-9
Lateral Burpees
OH Squat (75/45)
KB Swings (55/35)		 11m 30s
Workout Scaled
Blaine Bacon 01/16/2012 Vertical Limit Fitness 1/17/12 For Time
100 du, 100 hands off floor push up, 100 ab mat sit ups, 100 squats, 100 du		 23m 07s
Performed as RX
Blaine Bacon 01/25/2012 Vertical Limit Fitness Push Press DE Push Press
EMOTM for 5 minutes
5 reps @70% 1 rm		 5 rounds 5 reps
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 01/28/2012 Vertical Limit Fitness LAZ AMRAP 28 minutes
1 lap with plate (45/25)
27 Box Jumps (24/20)
8 Thrusters (95/65)
4 Strict Pullups		 4 rounds 0 reps
Performed as RX
Blaine Bacon 01/29/2012 Vertical Limit Fitness Deadlift 5x3 EMOTM for 5 minutes perform 3 deadlifts @ 80% 1RM 205-205-205-205-205 lbs
Performed as RX
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 01/31/2012 Vertical Limit Fitness 2/1/12 Push Press 3x7 at 80% 1 RM

 110 lbs
Performed as RX
Blaine Bacon 02/05/2012 Vertical Limit Fitness 2/6/12 For time:

60 burpees

50 abmat situps (froggy style)

40 KB swings (55/35)

30 Pullups

20 Handstand Pushups		 17m 10s
Workout Scaled
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 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
Blaine Bacon 02/13/2012 Vertical Limit Fitness 'Dirty Thirty' For Time:
30 Box Jumps (24/20)
30 Jumping Pullups
30 KB Swings (55/35)
30 Walking Lunges
30 K2E
30 Push Press (45/35)
30 Good Mornings (45/35)
30 Wallballs (20/16)
30 Burpees
30 Double Unders		 20m 08s
Performed as RX
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