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4, 3, 2, 1

Back Squats (135lbs/95lbs)

Box Jumps (24"/20")

Push-Ups-->
Athlete Date Location Workout Name DescriptionSort Results
Dariusz Caputa 09/16/2013 CrossFit Haven None


** Met Con **

AMRAP in 12 minutes:

5 Deadlifts (135lbs/95lbs)

5 Hang Power Cleans

5 Front Squats

5 Push Presses		 8 rounds 165 reps
Workout Scaled
Dariusz Caputa 08/19/2013 Crossfit Haven WallClimbs/TGU/Sprinter Sit-Ups

** Met Con **

Four rounds for work:

5 Wall Climbs

5 Turkish Get-Ups

10 Sprinter Sit-Ups		 15m 45s
Performed as RX
Dariusz Caputa 08/21/2013 Crossfit Haven None
** Met Con **

For time:

300m Row

30 Wall Ball Shots

30 Sumo Deadlift High Pulls (95lbs/65lbs)

30 Box Jumps

30 Push Presses (95lbs/65lbs)		 14m 30s
Performed as RX
Dariusz Caputa 08/05/2013 Crossfit Haven None
** Met Con **

Seven rounds for time:

10 Push Presses (115lbs/80lbs)

10 Box Jumps (24"/20")

10 Kettlebell Swings		 16m 20s
Workout Scaled
Dariusz Caputa 09/27/2013 CrossFit Haven None
** Met Con **

Three rounds for time:

10 Front Squats (115lbs/80lbs)

100m Sprint

10 Kettlebell Swings 53lbs

30 second L-Sit		 8m 30s
Performed as RX
Dariusz Caputa 07/22/2013 CrossfitHeaven Press, TTB, Mountain Climbs
AMRAP in 12 minutes:

5 Strict Presses (95lbs/65lbs)

10 Toes to Bar

20 Mountain Climbers (each repetition)		 7 rounds 0 reps
Workout Scaled
Dariusz Caputa 09/04/2013 CrossFit Haven None


Chief Inspector Clouseau thinks it is fantastic too...

* Strength *

A1) Pendlay Row

10-10-10

A2) Weighted Step-Ups

10-10-10

- Rest 1 minute between sets		 135-135-135 lbs
95-95-95 lbs
Performed as RX
Dariusz Caputa 09/20/2013 Crossfit Haven None * Met Con *

Six rounds for time:

6 Thrusters (155lbs/110lbs)

12 Knees to Elbows

24 Lateral Barbell Hops		 14m 59s
Workout Scaled
Dariusz Caputa 08/21/2013 Crossfit Haven Shoulder Press * Strength *


Strict Press

10-8-6-4-2

 45-65-95-105-125 lbs
Performed as RX
Dariusz Caputa 08/21/2013 Crossfit Haven BackSquat * Strength *

Back Squat

10-8-6-4-2

 135-165-185-225-255 lbs
Performed as RX
Dariusz Caputa 10/07/2013 CrossFitt Haven None * Strength *

Back Squat
5 @ 65%
5 @ 75%
5 or more @ 85%		 185-225-245 lbs
Performed as RX
Dariusz Caputa 08/26/2013 Crossfit Haven Deadlift * Strength *

Deadlift

5-5-5-3-3-3

 205-225-235-255-275-305 lbs
Performed as RX
Dariusz Caputa 09/27/2013 CrossFit Haven None * Strength *

Front Squat

3-2-2-1-1-1

 135-165-185-205-225-245 lbs
Performed as RX
Dariusz Caputa 08/19/2013 CrossFit Haven Pendlay Row * Strength *

Pendlay Row

7-7-5-5-3-3

 135-135-165-165-185-185 lbs
Performed as RX
Dariusz Caputa 09/16/2013 CrossFit Haven Push Press 5-5-5 * Strength *

Push Press

5-5-5

 95-115-125 lbs
Performed as RX
Dariusz Caputa 07/22/2013 CrossfitHeaven Strict Press * Strength *

Strict Press

5-3-3-1-1
 95-115-115-135-135 lbs
Performed as RX
Dariusz Caputa 10/07/2013 CrossFit Haven None ** Conditioning **

AMRAP in 12 minutes:
10 Push Presses (95lbs)
10 Lateral Barbell Hops
10 Kettlebell Swings (53lbs)		 7 rounds 0 reps
Workout Scaled
Dariusz Caputa 09/09/2013 Crossfit Haven None ** Met Con **
For time:
50 Air Squats
50 AbMat Sit-Ups
50 Push-Ups
50 Pull-Ups
 16m 00s
Workout Scaled
Dariusz Caputa 07/08/2013 Crossfiet Heave Squat/Box Jump/Pushup 10, 9, 8, 7, ---> 4, 3, 2, 1

Back Squats (135lbs/95lbs)

Box Jumps (24"/20")

Push-Ups		 12m 21s
Workout Scaled
Dariusz Caputa 08/18/2013 Home Run 2 miles 2 mile run 22m 00s
Performed as RX
Dariusz Caputa 07/24/2013 Crossfit Heaven None 5 Hang Power Cleans (165lbs/115lbs)
15 Pull-Ups
5 Front Squats
25 Double Unders
 17m 45s
Workout Scaled
Dariusz Caputa 07/19/2013 CrossfitHeaven Filthy Fifty 50 Box jump, 24 inch box
50 Jumping pull-ups
50 Kettlebell swings, 1 pood
Walking Lunge, 50 steps
50 Knees to elbows
50 Push press, 45 pounds
50 Back extensions
50 Wall ball shots, 20 pound ball
50 Burpees
50 Double unders		 26m 30s
Workout Scaled
Dariusz Caputa 07/29/2013 Crossfit Haven Deck Squats/ Ball Slams AMRAP in 10 minutes:

10 Deck Squats

10 Ball Slams		 6 rounds 0 reps
Workout Scaled
Dariusz Caputa 09/25/2013 CrossFit Haven CrossFit Total Back squat 1RM
Shoulder Press 1RM
Deadlift 1RM		 325-145-335 lbs
Performed as RX
Dariusz Caputa 08/26/2013 Crossfit Haven Tabata Something Else Complete 32 intervals of 20 seconds of work followed by ten seconds of rest where the first 8 intervals are pull-ups, the second 8 are push-ups, the third 8 intervals are sit-ups, and finally, the last 8 intervals are squats. There is no rest between exercises.

Post total reps from all 32 intervals to comments.		 230 reps
Performed as RX
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