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Athlete Date Location Workout Name DescriptionSort Results
Linda Malone 04/07/2014 Crossfit Quiver Burpee Fran Strength
BS 5-4-3-2-(1 rep max)
HSPU 5x3

WOD
"Burpee-Fran"
21-15-9
Burpees
Pull-ups (Ring Rows Scaled)		 12m 18s
Workout Scaled
Linda Malone 08/29/2012 Crossfit H-town Death by Thruster (M 95 lbs/F 65 lbs)
min 1 = 1 Thruster
min 2 = 2 thruster
min 3= 3 thruster
...
min 10 = 10 thruster.
*continue until you do not complete # of thrusters in that minute		 10 rounds 0 reps
Workout Scaled
Linda Malone 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		 20 reps
Workout Scaled
Linda Malone 03/21/2012 Crossfit H-town None 10 rounds for time of:
200m Run
3 HSPU
4 T2B		 22m 20s
Workout Scaled
Linda Malone 01/26/2012 Crossfit H-town None 10-8-6-4-2 reps of:
Power Clean, 135m/95f
Toes to bar
Ring Pushups		 8m 36s
Workout Scaled
Linda Malone 09/26/2012 Crossfit H-town None 100 Slamballs (M 50 lbs/F 30 lbs)
Row 100 calories

Every minute switch between slam balls and rowing. 		18m 00s
Performed as RX
Linda Malone 11/16/2011 Crossfit H-town None 1000m row
Then
20-15-10
Pullups
Deadlifts 225lbs/135lbs
Hand-release Pushups
Then
800m run		 22m 40s
Workout Scaled
Linda Malone 03/03/2012 Crossfit H-town None 1000m row
THEN
4 RFT
5 push ups
10 cleans
20 lunges
40 double unders (120 singles)
THEN 800m run		 27m 21s
Workout Scaled
Linda Malone 02/06/2012 Crossfit H-town None 12 minute AMRAP
Ascending ladder of each 1,2,3,etc
Thrusters 115/75lb
T2B		 8 rounds 0 reps
Workout Scaled
Linda Malone 02/09/2012 Crossfit H-town Grace 135/95 pound Clean and Jerk, 30 reps 3m 41s
Workout Scaled
Linda Malone 03/22/2012 Crossfit H-town None 15 Curtis P's (Hang Clean, Left Lunge, Right Lunge, Push Press) (M 115 lbs/F 75 lbs)
400m run
12 Curtis P's
400m run
9 Curtis P's
400m run		 19m 28s
Workout Scaled
Linda Malone 01/11/2012 Crossfit H-town None 15, 12, 9 reps of:
Thrusters 135m/95f
Hand Release Clapping Pushups		 12m 52s
Workout Scaled
Linda Malone 02/18/2012 Imperium None 2 RFT (2nd Rd @ 50% reps)

300 Jump Rope (100-100-100)
150 Ring Pull Ups (25-25-25-25-25-25)
150 Dead Lifts - 95# (25-25-25-25-25-25)
150 Russian KB Swings 35# (25-25-25-25-25-25)
150 Box Step Ups 20" box, 25# KB (25-25-25-25-40-10)
150 Wall Ball Sit Ups (25-25-25-25-25-25)

Team of 3 - Brooke, Edmar		 47m 00s
Performed as RX
Linda Malone 05/10/2012 Crossfit H-town None 20 minute AMRAP:
200m run
2 rope climbs, 15 feet
5 handstand pushups
8 deadlifts (M 185 lbs/F 135 lbs)		 4 rounds 0 reps
Workout Scaled
Linda Malone 02/08/2012 Crossfit H-town None 200m Run
25 KB Squats
35 Push-ups
200m Run
30 KB Twists
30 Push-ups
200m Run
35 KB Swings
25 Push-ups
200m Run		 22m 00s
Workout Scaled
Linda Malone 03/15/2012 Crossfit H-town None 200m Run w/med ball
21 wallballs
21 med ball situps
200m Run w/ ball
15 Wallballs
15 med ball situps
200m Run w/ball
9 wallballs
9 med ball situps
200m Run w/med ball		 13m 13s
Performed as RX
Linda Malone 03/07/2012 Crossfit H-town None 20min AMRAP
10 KBS 70/55lb
20 Pushups
30 Situps
40 Dbl unders (scale to 50 singles 10 Jump Tucks)		 4 rounds 10 reps
Workout Scaled
Linda Malone 01/12/2012 Crossfit H-town None 21-15-9 reps for time of:
Wall Ball Sprawls (20m/14f)
Toes-to-bar
Wall Ball		 12m 55s
Workout Scaled
Linda Malone 04/10/2012 Crossfit H-town None 21-15-9 reps for time of:
Wall Balls, 20/14
V-Ups
Slam Balls 50/30		 09m 08s
Performed as RX
Linda Malone 04/26/2012 Crossfit H-town None 21-15-9 reps for time of:
SDLHP 95/65lb
Box Jumps
Burpees		 12m 45s
Workout Scaled
Linda Malone 03/01/2012 Crossfit H-town None 21-15-9 reps of:
Power Clean 155/105
Wall Ball 20/14
Toes to bar		 14m 16s
Workout Scaled
Linda Malone 02/01/2012 Crossfit H-town None 3 minute max reps
2 minute rest
6 minute max reps
2 minute rest
9 minute max reps

75 Dbl unders
25 Slam Balls
50 Box Jumps
25 Burpees
50 KB Swings 55/35lb
25 (2 steps =1 rep) Overhead Walking Lunge 45/25

Start over after each rest. Score is total reps of all 3 rounds		 347 reps
Performed as RX
Linda Malone 01/21/2012 Crossfit None 3 RFT w/2 min rest btwn rds

Plyo pull ups
Wall balls 14#
box jump 20"
Kettle bell 35#
push ups
Dead lift 65#		 3 rounds 280 reps
Performed as RX
Linda Malone 04/03/2012 Crossfit H-town None 3 Rounds for max reps
Unbroken KB Swings 55/35lb
Unbroken Thrusters 115/75
*score is total reps and 20min Cutoff		 90 reps
Workout Scaled
Linda Malone 04/18/2012 Crossfit H-town None 3 rounds for time of:
5 Clean and Jerk (M 185 lbs/F 135 lbs)
10 box jumps (M 30"/F 24")
15 wall balls (20/14)		 9m 48s
Workout Scaled
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