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Athlete Date Sort Location Workout Name Description Results
Colter Kruckeberg 10/29/2011 Crossfit H-town The 5th Mountain For time, with 20# vest: (12# Ladies)

100 Burpees, run 1 mile
100 Squats, run 1 mile
100 Sit-ups, run 1 mile
100 Push-ups, run 1 mile
100 Pull-ups, run 1 mile		 1h 17m 46s
Workout Scaled
Colter Kruckeberg 11/10/2011 Crossfit H-town None 9min AMRAP
4 HSPU
6 Jumping Lunges
8 1-arm KB Thrusters (4 each hand)		 7 rounds 0 reps
Performed as RX
Colter Kruckeberg 11/14/2011 Crossfit H-town None 8min AMRAP
Power Cleans 205/125lb

rest 1min

8 min AMRAP
Ring Dips

rest 1 min

8 min AMRAP
Dbl unders/ singles divide by 3

Total Reps = Score		 0 rounds 258 reps
Performed as RX
Colter Kruckeberg 11/16/2011 Crossfit H-town None 1000m row
Then
20-15-10
Pullups
Deadlifts 225lbs/135lbs
Hand-release Pushups
Then
800m run		 21m 47s
Performed as RX
Colter Kruckeberg 11/18/2011 Crossfit H-town None 8min AMRAP
4 Chest to Bar Pullups
6 Front Squat 155/85lb		 7 rounds 0 reps
Performed as RX
Colter Kruckeberg 11/21/2011 Crossfit H-town None 5 rounds of:

6min AMRAP
Run 800m
10 Games Style Pushups
7 thrusters 135/95lb

Start each 6min AMRAP with the 800m run. Use the remaining time to perform as many pushups and thrusters as possible. The next 6min AMRAP begins as soon as the previous one ends. Start with the 800m run, then resume the pushups/thrusters where you left off.

Score is total rounds completed of pushups and thrusters		 4 rounds 0 reps
Performed as RX
Colter Kruckeberg 11/28/2011 Crossfit H-town Cindy Complete as many rounds in 20 minutes as you can of:
5 Pull-ups
10 Push-ups
15 Squats		 17 rounds 5 reps
Performed as RX
Colter Kruckeberg 11/30/2011 Crossfit H-town Randy 75 Power Snatch for time 75/45lb 7m 14s
Performed as RX
Colter Kruckeberg 12/01/2011 Crossfit H-town J.T. 21-15-9
Handstand Pushups
Ring Dips
Pushups		 11m 47s
Performed as RX
Colter Kruckeberg 12/05/2011 Crossfit H-town None 15min AMRAP

Teams of 2
400m Run (1st person)
Row (while teammate is running)		 2731 meters lbs
Performed as RX
Colter Kruckeberg 12/05/2011 Crossfit H-town None 5 Rounds for time of:
15 Deadlifts 225/135lb
40 Dbl unders/80 singles
Every minute stop and do 5 burpees (can't skip Burpees)

25min Cutoff		 21m 53s
Performed as RX
Colter Kruckeberg 12/07/2011 Crossfit H-town None 2 Rounds for time of:
10 Burpees
20 Clapping Pushups
30 KTE's
40 Hollowrocks to Supermans
50 Slam Ball 20/14

25min Cutoff		 16m 40s
Performed as RX
Colter Kruckeberg 12/09/2011 Crossfit H-town None For time
1 Squat clean 155/115lb
1 rd of "Cindy"
2 Squat clean
1 rd of Cindy
3 Squat Clean
1 rd of Cindy
.......
10 Squat clean
1 rd of Cindy

Cutoff is end of class. thorough warmup and then hit it

Cindy is
5 pullups
10 pushups
15 squats		 29m 40s
Performed as RX
Colter Kruckeberg 12/15/2011 Crossfit H-town None Shoulder Press 5-5-5-5-5 130 lbs
Performed as RX
Colter Kruckeberg 12/16/2011 Crossfit H-town None 7 minute AMRAP:
HSPU
KB Swing 70/55lb
do 1 rep of each, then 2 reps of each, then 3...until time		 8 rounds 0 reps
Performed as RX
Colter Kruckeberg 12/19/2011 Crossfit H-town None "Fast Fran"
21-15-9
Thrusters 45/35lb (Unbroken)
Pullups/ Box Pullups (do pullups if you can do w/o band. If use a light band scale band up to fatter and do strict Pullups. If use fat band normally, scale to box)

Rest 3:00 min
"Forgiving Grace"
30 Clean and Jerks 65/45lb (Must use form) Weight is the same for all.

Rest 3:00min

Row 500m x 3
Rest 2:00 between each

*Score is total time minus 10 minutes rest		 12m 30s
Performed as RX
Colter Kruckeberg 12/21/2011 Crossfit H-town None 5 rounds for maximum weight of:
8 Power Cleans
6 Front Squats
4 Push Jerks

Rest as needed between rounds.
Post weights for each round		 175 lbs
Performed as RX
Colter Kruckeberg 12/22/2011 Crossfit H-town None 1 Christmas Power Snatch (95# / 65#)
2 Ring dips
3 Burpees
4 Pull-ups
5 Toes-2-Bar
6 Push-ups
7 Air-Squats
8 Jumping Lunges (each jump = 1)
9 Box Jumps (20")
10 10' Wall-Balls (20# / 14#)
11 KBS (53# / 36#)
12 Thrusters (95# / 65#)

30 MIN CUTOFF		 23m 27s
Performed as RX
Colter Kruckeberg 12/29/2011 Crossfit H-town Coach Theo Birthday WOD As many rounds as possible in 30 minutes of:
With a partner,
Partner carry, 50 feet
15 foot rope climb, 2 ascents
Wall Ball, 20#/14#, 29 reps
75 double unders		 7 rounds 3 reps
Performed as RX
Colter Kruckeberg 01/04/2012 Crossfit H-town None As many rounds as possible in 12 minutes of:
1 Power Clean 185m/125f
1 Muscle-up
2 Power Cleans
2 Muscle-ups
3/3, etc		 5 rounds 10 reps
Performed as RX
Colter Kruckeberg 01/06/2012 Crossfit H-town None 8 Rounds for time of:
200m Run
3 Handstand Pushups
6 Toes to bar		 15m 31s
Performed as RX
Colter Kruckeberg 01/09/2012 Crossfit H-town None 8 rounds of Tabata (20 seconds on, 10 seconds off x 8) for each of the following seven movements with one minute of rest between exercises

K2E
Kb swing 55/35
Row calorie
Medball situps
Squats
Man maker 25/15lb
Box jumps 24/20

Add lowest number of reps for each movement. Score is total reps on all 7 exercises		 55 rounds 0 reps
Performed as RX
Colter Kruckeberg 01/11/2012 Crossfit H-town None 15, 12, 9 reps of:
Thrusters 135m/95f
Hand Release Clapping Pushups		 10m 56s
Performed as RX
Colter Kruckeberg 01/12/2012 Crossfit H-town None Push Jerk 5-5-5-5-5 185 lbs
lbs
Performed as RX
Colter Kruckeberg 01/13/2012 Crossfit H-town None 3 Rounds for time of:
15 halos w/kb 55/35lb
15 swings
15 goblet squats
200 m run w/o kb		 10m 01s
Performed as RX
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