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4, 3, 2, 1

Back Squats (135lbs/95lbs)

Box Jumps (24"/20")

Push-Ups-->
Athlete Date LocationSort Workout Name Description Results
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 07/29/2013 Crossfit Hav en Press Complex Three sets:

5 Push Presses

3 Push Jerks

1 Split Jerk		 95-115-115 lbs
Performed as RX
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 08/05/2013 Crossfit Haven None Deadlift* Strength *

Deadlift

3-3-3-3-3

 135-205-225-255-305 lbs
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 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 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 BackSquat * Strength *

Back Squat

10-8-6-4-2

 135-165-185-225-255 lbs
Performed as RX
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 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 08/26/2013 Crossfit Haven Deadlift * Strength *

Deadlift

5-5-5-3-3-3

 205-225-235-255-275-305 lbs
Performed as RX
Dariusz Caputa 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
Dariusz Caputa 08/28/2013 CrossFit Haven None Complete the following...

400m Run

200m Overhead Barbell Walk

400m Run

200m Front Rack Walk

400m Run

200m Farmer's Walk / Bumper Plate Pinch Grip Carry		 21m 00s
Performed as RX
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 09/09/2013 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 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 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 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 09/25/2013 CrossFit Haven CrossFit Total Back squat 1RM
Shoulder Press 1RM
Deadlift 1RM		 325-145-335 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 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 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 07/08/2013 Crossfit Heaven Deadlift Deadlift 5 5 5 285 lbs
Performed as RX
Dariusz Caputa 07/11/2013 Crossfit Heaven Row, Run, Jump Rope Three rounds:

500m Row or 2 minutes for maximum distance

400m Run

50 Double Unders

- Rest up to 2 minutes between rounds		 20m 00s
Workout Scaled
Dariusz Caputa 07/24/2013 Crossfit Heaven Front Squat Front Squat 5-5-5 155-155-155 lbs
Performed as RX
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