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Athlete Date Location Workout Name DescriptionSort Results
Jeremiah Bradford 03/12/2014 Clarksville, TN Power Cleans Power Cleans
3-3-3 @ 75% of 1RM @ 160
3-3-3 @ 80% of 1RM @ 175
3-3-3 @ 85% of 1RM @ 180
2-2-2 @ 90% of 1RM @ 195
1-1 @ 95% of 1RM @ 205		 36 reps
Performed as RX
Jeremiah Bradford 11/15/2013 Clarksville, TN "The 500" "500" for time (Total number of reps)
50 pull-ups
50 box jumps 24"
50 push-ups
50 thrusters 45#
50 knees to elbow
50 KBS 50#
50 sit-ups
50 air squats
50 dips
50 burpees		 36m 38s
Performed as RX
Jeremiah Bradford 07/25/2013 Clarksville, TN Barbara with a twist "Barbara" 5 rounds of
20 pull-ups
30 push-ups
40 sit-ups
50 squats
400m run		 38m 30s
Performed as RX
Jeremiah Bradford 04/14/2014 Clarksville, TN Time Trial * You will have 5M to Complete each Movement. If you are Unable to Complete the Movement in the Allotted time you will Score Total Reps Completed in the 5M. Movements can be Completed in any order you like and it is recommended that you Rest a min of 2M between Movements.

400m Run (For Time)

100 Pushups (CTF-Hands do NOT have to Release but Chest must visibly touch the Floor)

100 Air Squats (Bottom below Parallel. Hip Crease Open at Top)

100 Pull-ups (Arms Fully Extended at Bottom, Chin over Bar)

100 Situps (Arms Extend overhead, Reach Pass Toes)

500m Row (For Time)
 25m 00s
Performed as RX
Jeremiah Bradford 07/27/2013 Clarksville, TN Endurance WOD 1 mile run
1 min rest
2 mile run
2 min rest
1 mile run for time		 4.00 mi
Performed as RX
Jeremiah Bradford 09/16/2013 Clarksville, TN Modified MURPH 1 mile run
1 round of Cindy
5 pull-ups
10 push-ups
15 squats EMOM for 20 mins
1 mile run		 20 rounds 0 reps
Performed as RX
Jeremiah Bradford 11/21/2013 Clarksville, TN Endurance WOD 1 mile run
3 min break
1 mile run
3 min break
800m run
2 min break
800m run
2 min break
400m run
90 sec break
400m run

5 min break

1 mile run
3 min break
800m run
2 min break
400m run 		5.25 mi
Performed as RX
Jeremiah Bradford 06/10/2013 Clarksville, TN 1 mile run 1 mile run 8m 10s
Performed as RX
Jeremiah Bradford 04/21/2014 Clarksville, TN 1 mile run 1 mile run 6m 10s
Performed as RX
Jeremiah Bradford 04/21/2014 Clarksville, TN 1 mile run 1 mile run 6m 15s
Performed as RX
Jeremiah Bradford 11/05/2013 Clarksville, TN Interval Training 1 min of each
Push-ups
Air Squats
Sit-ups
Lunges
Plank hold
2 min rest
1 min of each
Push-ups
Air Squats
Sit-ups
Lunges
Plank hold		 2 rounds 0 reps
Performed as RX
Jeremiah Bradford 03/29/2014 Clarksville, TN Saturday Fun WOD 1 min of each execrise max reps at each station
push press 95#
hang clean 95#
air squats
bent row 95#
lunges
push-ups
curls
broad jumps		 259 reps
Performed as RX
Jeremiah Bradford 03/26/2014 Clarksville, TN Widowmaker Challenge 1 min of each exercise
175# bench press
175# back squats
pull-ups
185# deadlifts
dips
75# push press
sit-ups
burpees
box jumps 24"		 214 reps
Performed as RX
Jeremiah Bradford 09/15/2015 Clarksville, TN Evening WOD 9/15/15 1. Met-Con
3 rounds 1 min rounds at each station and a 1 minute rest after each round:

Hang Power Cleans, 95 pounds
Push Press, 95 pounds
Kettle bell Swings, 53 pounds
Burpees		 212 reps
Performed as RX
Jeremiah Bradford 09/15/2015 Clarksville, TN WOD 09-15-2015 1. Strength
Bench Press
3 minutes of max reps at 135 pounds
5 min rest
2 minutes of max reps at 155 pounds
3 min rest
1 minute of max rep at 185 pounds
1 min rest
30 sec max reps at 205 pounds

2. Met-Con
12 min AMRAP of:
10 KBS, 53#
5x KB OH Press (5 each arm)
 11 rounds 0 reps
Performed as RX
Jeremiah Bradford 09/10/2015 Clarksville, TN Bench Press WOD 1. Strength
Bench Press
5x5 at 70% of 1RM

2. For Time
100x rep BW Bench Press, (185 pounds)
Every time the bar is re-racked must perform 5 burpees (count total number of burpees.		 28m 02s
Performed as RX
Jeremiah Bradford 09/16/2015 Clarksville, TN WOD 9/16/15 1. Strength
Push Jerk
10x3

2. For Time
21-15-9-6-3 of:
Burped Box Jump Overs, 24/20
Thrusters, 95/65		 11m 51s
Performed as RX
Jeremiah Bradford 11/10/2015 Columbia, SC WOD 11/10/2015 1. Strength
Push Press
10 minute EMOM 6 reps at 115 pounds

2. Conditioning
20 min AMRAP of:
7x Kettle Bell Swings, 70/53
7x DB Hang Clean & Jerks, 50/30
7x Box Jumps, 30/24'		 10 rounds 0 reps
Performed as RX
Jeremiah Bradford 09/09/2015 Clarksville, TN Widowmaker Crossfit WOD 1. Strength
Snatch Starts
5x5
Increase weight to a heavy 3 rep
10 min EMOM 3x Snatch Starts

2. For Time
50 double unders
10 pistols (2-count)
50 wall balls, 20/14
10 single-armed KB OHS 2-count
50 Cal Row
10 Pistols (2-count)		 16m 30s
Performed as RX
Jeremiah Bradford 09/13/2015 Clarksville, TN WOD 9-13-15 1. Strength
Low Hang Cleans
5x5

EMOMx10 4x rep of Low Hang Cleans at 165 pounds

2. Met-Con
For Time
24-21-18-15-12-9-6-3 of:
Push Press, 115 pounds
Box Jumps, 30"
Cal Row		 32m 33s
Performed as RX
Jeremiah Bradford 09/14/2015 Clarksville, TN WOD 09-14-15 1. Strength
Tall Jerks
10x4

2. Conditioning
20 min AMRAP of:
12 OH Walking Lunges, 95 pounds
15 GHD Sit-ups
9 Toes to Bar		 6 rounds 8 reps
Performed as RX
Jeremiah Bradford 07/23/2013 Clarksville, TN 3 mile run and Cindy 1.5 mile run
1.5 mile distance sprints
10 rounds of Cindy
5 pull-ups
10 push-ups
15 squats 		35m 00s
Performed as RX
Jeremiah Bradford 02/04/2014 Clarksville, TN Burpees 10 min AMRAP of
Burpees 		106 reps
Performed as RX
Jeremiah Bradford 01/30/2014 Clarksville, TN Wall Balls 10 min AMRAP of
Wall Balls, 20#		 157 reps
Performed as RX
Jeremiah Bradford 03/10/2014 Clarksville, TN Thrusters and C2B pull-ups 10 min AMRAP of ascending ladder of
3-6-9-12-15-18-etc of
thrusters, 95#
chest to bar pull-ups		 90 reps
Performed as RX
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