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Athlete Date LocationSort Workout Name Description Results
C Drake 05/22/2012 CrossFit.com CrossFit.com 120521 For time:
Row 500 meters
Body weight Bench press, 30 reps
Row 1000 meters
Body weight Bench press, 20 reps
Row 2000 meters
Body weight Bench press, 10 reps		 21m 39s
Workout Scaled
C Drake 05/23/2012 CrossFit.com Helen Three rounds for time:
Run 400 meters
1 1/2 pood Kettlebell X 21 swings (or 55 pound dumbbell swing)
12 Pull-ups		 12m 03s
Performed as RX
C Drake 05/24/2012 CrossFit.com CrossFit.com 120523 Complete as many rounds as possible in 20 minutes of:
5 Chest to bar Pull-ups
5 Ring dips
15 Squats		 15 rounds 0 reps
Performed as RX
C Drake 05/26/2012 CrossFit.com CrossFit.com 120525 Five rounds for time of:
75 pound Push press, 25 reps
50 Double-unders		 24m 38s
Performed as RX
C Drake 05/27/2012 CrossFit.com CrossFit.com 120526 Clean 3-3-3-3-3-3-3 reps 95, have to work on form lbs
Performed as RX
C Drake 05/29/2012 CrossFit.com Kettlebell Kristen 3 rounds for time
Row 400 meter
Goblet squats 50lbs x 15
Kettlebell burpee 40lb dumbell x 10
Kettlebell swings 50lb x 10
Turkish get ups 30lbs x 5 per arm
Kettlebell shoulder press 30lbs x 10 per arm
 28m 05s
Workout Scaled
C Drake 05/31/2012 CrossFit.com CrossFit.com 120529 21-15-9 reps for time of:
95 pound Front squat (75lbs)
Burpee-
Pull-up		 13m 44s
Workout Scaled
C Drake 06/04/2012 CrossFit.com Death by Pullup With a continuously running clock do one pull-up the first minute, two pull-ups the second minute,

Same as above w push ups:
Rounds: 16
Reps: 13		 11 rounds 10 reps
Performed as RX
C Drake 06/05/2012 CrossFit.com Nancy 5 rounds for time of:
400 meter run
75 pound Overhead squat, 15 reps		 20m 29s
Workout Scaled
C Drake 06/01/2012 CrossFit.com CrossFit Total Back squat 1RM
Shoulder Press 1RM
Deadlift 1RM		 Badk Squat- 275 lbs
Shoulder Press- 145 lbs
Deadlift- 245 lbs
Total: 665 lbs
Performed as RX
C Drake 06/06/2012 CrossFit.com CrossFit.com 120604 21-15-9 reps for time of:
Hang squat clean, 50 pound dumbbells
Handstand push-ups		 16m 59s
Workout Scaled
C Drake 06/08/2012 CrossFit.com michelle 800m row
50 back extensions
50 situps		 29m 09s
Workout Scaled
C Drake 06/11/2012 CrossFit.com Hope Three rounds of:
Burpees
75 pound Power snatch (40)
Box jump, 24" box
75 pound Thruster (50)
Chest to bar Pull-ups

"Hope" has the same format as Fight Gone Bad
In this workout you move from each of five stations after a minute
This is a five-minute round from which a one-minute break is allowed before repeating
The clock does not reset or stop between exercises
On call of "rotate," the athlete/s must move to next station immediately for good score
One point is given for each rep		 159 reps
Workout Scaled
C Drake 06/12/2012 CrossFit.com Cindy Complete as many rounds in 20 minutes as you can of:
5 Pull-ups
10 Push-ups
15 Squats		 14 rounds 0 reps
Performed as RX
C Drake 06/14/2012 CrossFit.com None WOD
Three rounds
Power Clean and Jerk-15 reps F95/M135
T2B-15 reps		 20m 43s
Workout Scaled
C Drake 06/15/2012 CrossFit.com None 20 min AMRAP:
5 Box Jumps @ 24"
10 HR Pushups
15 Situps
20 Air Squats		 13 rounds 44 reps
Performed as RX
C Drake 06/18/2012 CrossFit.com CrossFit.com 120612 For time:
Run 1600 meters
150 Double-unders
50 Burpees
Run 800 meters
100 Double-unders
35 Burpees
Run 400 meters
50 Double-unders
20 Burpees		 36m 30s
Workout Scaled
C Drake 06/19/2012 CrossFit.com Amanda Three rounds, 9-7- and 5 reps, for time of:
Muscle-up
135 pound Squat snatch		 7m 25s
Workout Scaled
C Drake 06/07/2015 None None 15 min. AMRAP
50 yard Sprint
5 burpees
10 jumping lunge
15 air squats		 8 rounds 25 reps
Performed as RX
C Drake 06/08/2015 None None Run 2 miles
In increments of 100 yards
Per mile
5 pushups
10 Sit ups
5 burgers
10 flutterkicks
5 tricep,pushups
1:00 plank
10 air squats
10 lunges
5 8ct pushups
10 leg raises
10 v ups
5 pull ups
10 kbs		 33m 50s
Performed as RX
C Drake 06/09/2015 None None EMOM for 15 minutes
Row for calories
HSPU
TTB
Bar dips
Pullups		 110 reps
Performed as RX
C Drake 06/16/2015 None None 3 RFT
15 pull ups
15 hand release push ups
15 Sit ups
15 hand stand push ups		 13m 59s
Performed as RX
C Drake 04/24/2016 None None A.
3 x 10 Leg raise
3 x 10 ring dip

B.
Run 800
30 pull up
30 Front squat
30 HSPU
Run 800

C
10 min to est 3 rm of bench press		 22m 47s
Performed as RX
C Drake 04/15/2017 None None 15:00 AMRAP
8 DL
8 chin up
8 burpee
8 bar dip
8 SP
8 GHD
 3 rounds 15 reps
Performed as RX
C Drake 06/07/2018 None None A.
5 x BP
5 x 10 tri ext
5 x 10 l/r/c crunches

20:00 amrap
Run 400
5 strict pull ups
10 push ups
15 kbs		 5 rounds 15 reps
Performed as RX
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