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David Holland 08/07/2015 2015 Vintage Summer Series Week 3 WOD 3 - Female 1 Male / 1 Female
Every Minute on the Minute until Failure
5 Thrusters (to be completed in a 30 sec lifting window)
*Athletes will start with an empty bar and add weight each minute. Men will add a total of 10 pounds, women will add a total of 5 pounds. Teams may load the bar for working athletes.		 38 reps
Performed as RX
David Holland 08/07/2015 2015 Vintage Summer Series Week 3 WOD 3 - Male 1 Male / 1 Female
Every Minute on the Minute until Failure
5 Thrusters (to be completed in a 30 sec lifting window)
*Athletes will start with an empty bar and add weight each minute. Men will add a total of 10 pounds, women will add a total of 5 pounds. Teams may load the bar for working athletes.		 73 reps
Performed as RX
David Holland 08/07/2015 2015 Vintage Summer Series Week 3 WOD 2 - Male 1 Male / 1 Female
For Time - 15 min CAP
60 cal Row
50 GHD Sit-ups*
40 4		 13m 33s
Performed as RX
David Holland 08/07/2015 2015 Vintage Summer Series Week 3 WOD 2 - Female 1 Male / 1 Female
For Time - 15 min CAP
60 cal Row
50 GHD Sit-ups*
40 4		 15m 17s
Performed as RX
David Holland 02/18/2013 Holland Fitness RedStick Crossfit 130218 1 RM Weighted Pull-up

WOD
6 min AMRAP
10 pull-ups
10 OH lunge, 45 lb
Rest 1 min
4 min AMRAP
10 SDHP, 70 lb
10 UB DU
Rest 1 min
2 min AMRAP
Ring MU		 11 reps
Performed as RX
David Holland 03/16/2013 Holland Fitness. aka Princess CF Sally's torture chamber 1.1 mile partner farmer's carry, 55 lb kb, overhead carry, 45 lb plate, alternating

4 round slosh pipe carry alternating
While partner carries
AMRAP
Power clean, 135 lb
Pull-ups
Push-ups
Ab mat sit-ups

1 mile run, 20 lb weighted vest		 53m 00s
Performed as RX
David Holland 01/27/2014 Holland Fitness. aka Princess CF Navy PST w Row 10 min ME Row for distance
Rest 10 min
2 min AMRAP Push-ups
Rest 1 min
2 min AMRAP Sit-ups
Rest 1 min
2 min AMRAP Pull-ups
Rest 10 min
1.5 mile ME Run for time		 11m 00s
Performed as RX
David Holland 07/30/2012 Crossfit H-town None 10 Rounds for reps:
Every 1:30 minutes
200m Run
then max reps Power Snatch (M 95/F 65)
rest :30 seconds

*Score is total reps of snatches		 66 reps
Performed as RX
David Holland 03/21/2012 Crossfit H-town None 10 rounds for time of:
200m Run
3 HSPU
4 T2B		 16m 46s
Workout Scaled
David Holland 01/26/2012 Crossfit H-town None 10-8-6-4-2 reps of:
Power Clean, 135m/95f
Toes to bar
Ring Pushups		 5m 11s
Performed as RX
David Holland 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		 5m 41s
Performed as RX
David Holland 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
 11m 12s
Performed as RX
David Holland 06/21/2012 Crossfit H-town None 100 Lunges
80 Situps
60 Pushups
40 Wall Balls
20 Wall Ball Sprawls
1000m Run		 17m 34s
Performed as RX
David Holland 10/23/2012 Holland Crossfit CrossFit.com 121020 1000 meter Row
Rest 4 minutes
Dumbell "Tabata" Thrusters
(8 sets 20s on 10s off)

post row time, set of least reps on tabata and weight used

 3m 36s
Performed as RX
David Holland 02/06/2012 Crossfit H-town None 12 minute AMRAP
Ascending ladder of each 1,2,3,etc
Thrusters 115/75lb
T2B		 9 rounds 0 reps
Performed as RX
David Holland 02/09/2012 Crossfit H-town Grace 135/95 pound Clean and Jerk, 30 reps 4m 45s
Performed as RX
David Holland 01/17/2013 Holland Fitness Crossfit Football 3-25-09 14-10-6

KBS, 2 pood
DB Thrusters, 50 lb
Pull-ups		 15m 00s
Performed as RX
David Holland 07/10/2015 2015 Vintage Summer Series Week 2 Karen 150 Wallballs to a Target (20#/14#) 6m 11s
Performed as RX
David Holland 06/05/2015 2015 Vintage Summer Series Week 1 WOD 2 2 members (Male or Female)

Athlete 1:
13 min AMRAP
100 Double Unders
2500 / 2000 meter Row
Box Jump Overs (24/20)

- 1 Min Transition -

Athlete 2:
13 min AMRAP
100 Double Unders
2500 / 2000 meter Row
Box Jump Overs (24/20)

*Athletes get credit for a rep every 25 / 20m rowed		 459 reps
Performed as RX
David Holland 08/07/2015 2015 Vintage Summer Series Week 3 WOD 1 - Pair 1 2 pairs of two (4 Members, not competing in WODs 2 or 3)
20 Rounds for Time - 15 min CAP
20 Yard Sprint
8 Burpees to a Plate
20 Yard Sprint
Rounds will be performed as a relay and partners must alternate each round. This will be scored as two separate events: The faster Pair being 		10m 28s
Performed as RX
David Holland 08/07/2015 2015 Vintage Summer Series Week 3 WOD 1 - Pair 2 2 pairs of two (4 Members, not competing in WODs 2 or 3)
20 Rounds for Time - 15 min CAP
20 Yard Sprint
8 Burpees to a Plate
20 Yard Sprint
Rounds will be performed as a relay and partners must alternate each round. This will be scored as two separate events: The faster Pair being 		12m 22s
Performed as RX
David Holland 07/19/2012 Crossfit H-town None 2 rounds for time of:
30 Sumo deadlift high pulls (M 75 lbs/F 45 lbs)
30 Wall Balls (M 20 lbs/F 14 lbs)
30 Pullups		 10m 52s
Performed as RX
David Holland 04/05/2012 Crossfit H-town None 2 rounds for time with 12 min cutoff
40 Squats
30 Pushups
20 T2B
10 Ground to shoulder 135/95		 6m 24s
Performed as RX
David Holland 07/10/2015 2015 Vintage Summer Series Week 2 Cindy 20 min AMRAP
5 Pull Ups
10 Hand Release Push-ups
15 Air Squats		 28 rounds 14 reps
Performed as RX
David Holland 01/21/2014 Holland Fitness. aka Princess CF Crossfit.com 140121 20 min AMRAP

21 Bench press, 135 lb
21 L-pullups		 4 rounds 17 reps
Performed as RX
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