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4, 3, 2, 1

Back Squats (135lbs/95lbs)

Box Jumps (24"/20")

Push-Ups-->
AthleteSort Date Location Workout Name Description Results
Dariusz Caputa 07/07/2013 Home Running ran 1.5 miles without stopping 1.50 mi
Performed as RX
Dariusz Caputa 07/08/2013 Crossfit Heaven Deadlift Deadlift 5 5 5 285 lbs
Performed as RX
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 07/11/2013 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 07/13/2013 Home Run 2 miles Run 2 miles 22m 00s
Workout Scaled
Dariusz Caputa 07/15/2013 CrossfitHeaven Squat 5-5-5/3-3-3 Squat 3 sets of 5 followed by 3 sets of 3 225-225-225-255-255-255 lbs
Performed as RX
Dariusz Caputa 07/15/2013 CrossfitHeaven Angie For time:
100 Pull-ups
100 Push-ups
100 Sit-ups
100 Squats		 12m 35s
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 07/22/2013 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 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 07/24/2013 Crossfit Heaven Front Squat Front Squat 5-5-5 155-155-155 lbs
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 07/29/2013 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 08/18/2013 Home Run 2 miles 2 mile run 22m 00s
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 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 08/24/2013 Home Run 2 miles None 21m 33s
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
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