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Athlete Date Sort Location Workout Name Description Results
Rick Thomas 06/04/2012 Summit YMCA 7,000lb Elephant 108 reps @ 65 pounds, barbell. Clean then push press 108 reps
Workout Scaled
Rick Thomas 06/06/2012 Summit YMCA The Starblazer 1 round
50x Push-ups
10x Star jumps
50x Sit-ups
10x Star jumps
50x Squats
10x Star jumps
50x Body rows
10x Star jumps 		18m 26s
Workout Scaled
Rick Thomas 06/08/2012 Summit YMCA Uplifted 3 rounds, 30-20-10x reps
Burpees
Dumbbell swing (106#)
Sit-ups
Dumbbell Deadlift (225#) 		20m 08s
Workout Scaled
Rick Thomas 06/11/2012 Summit YMCA 7 Rounds 7 rounds
7x Burpees
7x Sit-ups
7x Jumping jacks
7 rounds 7 reps
Performed as RX
Rick Thomas 06/13/2012 Summit YMCA Joan of Arc 30x Behind-the-neck thrusters at 65 pounds 11m 12s
Workout Scaled
Rick Thomas 06/15/2012 Summit Ymca Max rounds in 8 minutes Max rounds in 8 minutes
3x Deadlift (315#)
7x Box jumps (24 inch) 		7 rounds 70 reps
Workout Scaled
Rick Thomas 06/18/2012 Apartment living room Broken Burpees Max rounds in 7 minutes
7x Push-ups
7x Sprawl
7x Squat jumps
7 rounds 147 reps
Performed as RX
Rick Thomas 06/19/2012 Apartment complex Dumbbell Overhead Squats 5 rounds
Rest as needed between lifts
Overhead squat 3-3-3-3-3x 		10m 00s
Performed as RX
Rick Thomas 08/08/2012 Cleveland, OH The Triple Crown 7 ROUNDS

10 x Kettleball swings (40 pounds)
10 x Burpees
10 x Dumbbell thrusters (20 pounds per arm)		 21m 39s
Workout Scaled
Rick Thomas 08/13/2012 Cleveland, OH The Lake Shore Three rounds for time of:
Row 500 meters
Run 400 meters		 14m 55s
Performed as RX
Rick Thomas 08/17/2012 Cleveland, Ohio Rowing Up 3 Rounds
500 meters
200 meters (upper body)
Rest 1 minute		 11m 25s
Performed as RX
Rick Thomas 08/20/2012 Holland, Ohio 10 Rounds 10 Rounds
10x Vertical jumps
10x Push-ups		 20m 34s
Performed as RX
Rick Thomas 08/22/2012 Holland, Ohio The Resurrection 21-15-9
Iron Cross
Squat jumps dumbbell curls		 9m 07s
Performed as RX
Rick Thomas 12/07/2012 'West Coast' Thrust in 15 Thrusters. As many sets as possible in 15 minutes (3 reps per set)

Completed nine sets using two 40 pound dumbbells.		 15m 00s
Performed as RX
Rick Thomas 12/10/2012 AJC Federal Building Nile River 100m row/ 5 kettlebell swings
200m row/ 10 kettlebell swings
300m row/ 15 kettlebell swings
400m row/ 20 kettlebell swings
500m row/ 25 kettlebell swings
400m row/ 20 kettlebell swings
300m row/ 15 kettlebell swings
200m row/ 10 kettlebell swings
100m row/ 5 kettlebell swings		 28m 00s
Performed as RX
Rick Thomas 12/31/2012 Apartment Overkill Sandbag Strength Workout (with 58.6 pound sandbag)
A1: Shoulder to Shoulder Press - 8reps 10 sets
A2: Zercher Squat- 8reps 10 sets		 10 rounds 8 reps
Performed as RX
Rick Thomas 01/14/2013 AJC Federal Building Kettlebell Pain 5 Rounds
10X Push-ups

20x KB snatch, 10 per arm

30x Sit-ups

40x KB clean, 20x per arm		 29m 00s
Performed as RX
Rick Thomas 02/08/2013 AJC Federal Building The Triple Crown 7 ROUNDS

10 x Kettleball swings (40 pounds)
10 x Burpees
10 x Dumbbell thrusters (20 pounds per arm)		 18m 00s
Performed as RX
Rick Thomas 03/06/2013 AJC Federal building Row Four 4 rounds
ERG rowing 1200m (2 minute rest between)		 22m 00s
Performed as RX
Rick Thomas 09/23/2013 AJC Federal Building None 5 Rounds

5x Deadlifts (145 pounds)
15x Burpees		 15m 47s
Performed as RX
Rick Thomas 10/07/2013 AJC Federal building Kettlebox 5 rounds

3x shoulder pushups

7x double KB snatch (two 25 pounders)

10x box jumps		 9m 25s
Performed as RX
Rick Thomas 10/18/2013 AJC Federal Building G Wod 1 FOR Time using single KB
5x Turkish Get-Ups (25lbs)

10x Goblet Squats (50lbs)

20x Snatch (40lbs)

30x Push-Press (40lbs)

40x Hand-to-Hand swing (35lbs)

50x Sumo deadlift high-pull (50lbs)		 13m 52s
Workout Scaled
Rick Thomas 10/22/2013 AJC Federal Building Snatch and Thrust It 10 rounds

5x KB snatch (one arm, 35lbs)
10x KB Thrusters (25lbs each arm)		 19m 30s
Performed as RX
Rick Thomas 10/24/2013 AJC Federal Building None 3 Rounds

Run 800M (.5 miles)

50x kb swings

50x kb mountain climbers		 22m 32s
Performed as RX
Rick Thomas 12/30/2013 apartment Skipping Around 200 Skips
20 sandbag back squats
200 Skips
20 sandbag overhead presses
200 Skips
20 sandbag back squats
200 Skips
20 sandbag overhead presses
200 Skips
20 sandbag back squats
200 Skips
20 sandbag overhead presses		 32m 25s
Performed as RX
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