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Athlete Date Location Workout Name DescriptionSort Results
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 12/22/2011 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 06/14/2012 Crossfit H-town None 10 rds
1 unbroken shuttle run (cones at both ends of front slab at each overhead door middle)
7 unbroken burpees
7 unbroken kb swings 55/35		 20m 35s
Performed as RX
Colter Kruckeberg 03/21/2012 Crossfit H-town None 10 rounds for time of:
200m Run
3 HSPU
4 T2B		 16m 24s
Performed as RX
Colter Kruckeberg 07/13/2012 Crossfit H-town None 10 weighted step ups (M 24" box with 55 lb KB/F 20" box with 35 KB)
20 clapping pushups
30 knees to elbows
40 box jumps
50 stick situps (w/ PVC) 		5m 46s
Performed as RX
Colter Kruckeberg 05/04/2012 Crossfit H-town None 10-9-8-7-6-5-4-3-2-1 reps of:
Knees to elbow
mt climbers
Clapping Pushups		 8m 34s
Performed as RX
Colter Kruckeberg 07/26/2012 Crossfit H-town None 100 double unders
25 Med ball situps (M 20/F 14) athlete has knees bent with feet touching wall, ball touches ground behind head, bounced off wall at the top
80 DU
20 MBSU
60 DU
15 MBSU
40 DU
10 MBSU
20 DU
5 MBSU
 13m 06s
Performed as RX
Colter Kruckeberg 04/24/2012 Crossfit H-town None 1000m Row
-then-
3rds
15 Thrusters 95/65lbs
10 Wall Climbs
-then-
1000m Run		 24m 30s
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 08/24/2012 Crossfit H-town Grace 135 pound Clean and Jerk, 30 reps 3m 01s
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 07/11/2012 Crossfit H-town None 15-12-9 reps of:
Deadlifts (M 155 lbs/F 105 lbs)
Hang Cleans		 7m 07s
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 12/07/2011 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 06/25/2012 Crossfit H-town None 2 rounds of:
20 burpees with lateral hop over barbell
20 Power Snatch (M 95 lbs/F 65 lbs)
2 rounds of:
20 Squat Snatch (M 95 lbs/F 65 lbs)
20 Pullups		 22m 32s
Performed as RX
Colter Kruckeberg 06/26/2012 Crossfit H-town None 20 minute AMRAP:
250m row
20kettlebell swings (M 55 lbs/F 36 lbs)
15 ring pushups		 5 rounds 250 reps
Performed as RX
Colter Kruckeberg 03/15/2012 Crossfit H-town None 200m Run w/med ball
21 wallballs
21 med ball situps
200m Run w/ ball
15 Wallballs
15 med ball situps
200m Run w/ball
9 wallballs
9 med ball situps
200m Run w/med ball		 11m 24s
Performed as RX
Colter Kruckeberg 03/07/2012 Crossfit H-town None 20min AMRAP
10 KBS 70/55lb
20 Pushups
30 Situps
40 Dbl unders (scale to 50 singles 10 Jump Tucks)		 5 rounds 0 reps
Performed as RX
Colter Kruckeberg 03/14/2012 Crossfit H-town None 20min AMRAP:
250m Row
25 Dbl unders
200m Run		 5 rounds 25 reps
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 06/05/2012 Crossfit H-town 2011 CrossFit Games Regional Workout 3 21-15-9 reps for time of:
Deadlift (M 315 lbs/F 185 lbs)
Box jump (M 30/F 24)		 15m 33s
Performed as RX
Colter Kruckeberg 06/22/2012 Crossfit H-town None 21-15-9 reps of:
Deadlift (M 225 lbs/F 135 lbs)
400m Run		 10m 00s
Performed as RX
Colter Kruckeberg 08/16/2012 Crossfit H-town None 21-18-15-12-9-6-3 reps of:
Push Press (M 95 lbs/F 65 lbs)
Knees to Elbows
 12m 47s
Performed as RX
Colter Kruckeberg 05/05/2012 Crossfit H-town Battle Buddy 25min AMRAP
Row 20 Calories
30 Box Jumps
40 Wall Balls
50 Situps		 4 rounds 63 reps
Performed as RX
Colter Kruckeberg 02/01/2012 Crossfit H-town None 3 minute max reps
2 minute rest
6 minute max reps
2 minute rest
9 minute max reps

75 Dbl unders
25 Slam Balls
50 Box Jumps
25 Burpees
50 KB Swings 55/35lb
25 (2 steps =1 rep) Overhead Walking Lunge 45/25

Start over after each rest. Score is total reps of all 3 rounds		 400 reps
Performed as RX
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