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Athlete Date LocationSort Workout Name Description Results
Michael Klobucher 11/04/2013 Rogue River CrossFit Strength/Power and MetCon (Short) Front Squat 3x5 @ 225-245-265
Squat Clean 3x5 @ 155-175-195

For time 12-9-6 reps:
Power Clean @ 135
Front Rack Lunge @ 135		 3m 44s
Performed as RX
Michael Klobucher 11/05/2013 Rogue River CrossFit MetCon (Long) AMRAP 12 min:
5x Deadlift @ 225
8x Push-Up

 17 rounds 5 reps
Performed as RX
Michael Klobucher 11/06/2013 Rogue River CrossFit Locomotion and Strength/Power 5-10-5 Shuttle on the :45 for 15 rounds

Power Snatch 3x5 @ 135-135-135

HSPU 3x3		 15 rounds 0 reps
Performed as RX
Michael Klobucher 11/07/2013 Rogue River CrossFit MetCon (Long) 6 rounds of:
1 min AMRAP Pull-ups
1 min AMRAP Wall-Balls @ 20
1 min AMRAP Lateral Lunge with MB reach to ankle @ 20

lowest reps in a round: 13, 17, 20 respectively		 6 rounds 0 reps
Performed as RX
Michael Klobucher 11/09/2013 Rogue River CrossFit Strength/Power and MetCon (Short) Press 3x5 @ 135-135-135

21-15-9 reps for time:
KB Swings @ 53
Vertical Jumps with MB touch to ground and reach overhead @ 20		 4m 30s
Performed as RX
Michael Klobucher 11/11/2013 Rogue River CrossFit Strength/Power and MetCon (Short) Push Press 3x5 @ 135-185-195

For time:
30x rotational box jumps (24)
30x push press (135)
30x rotational box jumps (24)		 5m 45s
Performed as RX
Michael Klobucher 11/12/2013 Rogue River CrossFit Locomotion and MetCon (Short) 4-cone square agility drills every :30 x10 min

8 rounds of :40 on / :20 off:
burpees
KB swings (53)

*lowest reps in a round 11, 17		 8 rounds 0 reps
Performed as RX
Michael Klobucher 11/13/2013 Rogue River CrossFit MetCon (Long) "Cindy" AMRAP in 20 min:
5x Pull-Ups
10x Push-Ups
15x Squats		 18 rounds 5 reps
Performed as RX
Michael Klobucher 11/14/2013 Rogue River CrossFit Locomotion and Strength/Power Get-up drills every :30 x10 min

Snatch Balance 3x5 @ 95-115-115
Power Clean 3x5 @ 185-205-225		 Snatch Balance 3x5 @ 95-115-115 lbs
Power Clean 3x5 @ 185-205-225 lbs
Performed as RX
Michael Klobucher 11/16/2013 Rogue River CrossFit Strength/Power and MetCon (Short) "Grace" Deadlift 3x5 @ 365-385-405

For time:
30x Clean and Jerk (135)		 2m 40s
Performed as RX
Michael Klobucher 11/18/2013 Rogue River CrossFit Conditioning (Long) For time:
100x Double Unders
100x KB Swings @ 53
100x KB Goblet Squats @ 53
100x Lunges
*partitioned as desired in any order desired		 15m 25s
Performed as RX
Michael Klobucher 11/19/2013 Rogue River CrossFit Locomotion and Conditioning (Short) Agility Ladder Drills every :30 x10 min

21-15-9 reps for time:
Single Arm KB Push Press (each arm) @ 53
Pull-Ups		 4m 48s
Performed as RX
Michael Klobucher 11/21/2013 Rogue River CrossFit Strength/Power and Conditioning (Short Back Squat 3x5 @ 365-365-365

For time:
10-1 Front Squat (135)
1-10 Posterior Lunge Wall Balls (20)		 9m 17s
Performed as RX
Michael Klobucher 11/23/2013 Rogue River CrossFit Strength/Power and Conditioning (Short) Hang Power Clean 3x5 @ 185-205-225

3 Rounds for time of:
7x KB Snatch each arm (35)
12x Toes-to-Bar		 5m 15s
Performed as RX
Michael Klobucher 11/25/2013 Rogue River CrossFit Strength/Power and Conditioning (Short) "Fran" Squat Clean and Jerk 3x3 @ 185-185-205

"Fran"
21-15-9 reps for time of:
Thruster (95)
Pull-Ups		 5m 08s
Performed as RX
Michael Klobucher 11/26/2013 Rogue River CrossFit Locomotion and Conditioning (Long) 3-cone agility drills every :30 x10 min

AMRAP 20 min:
3x Single Leg Deadlift each side (35)
3x TGU each side (35)
6x Push-Ups (3x narrow, 3x wide)		 10 rounds 8 reps
Performed as RX
Michael Klobucher 11/29/2013 Rogue River CrossFit Power/Strength and Conditioning (Long) Power Snatch 3x3 @ 135-155-155

OTM for 25 min:
2x Sumo Deadlifts (225)
4x Burpee with lateral hurdle hop (12)		 25 rounds 0 reps
Performed as RX
Michael Klobucher 12/02/2013 Rogue River CrossFit Strength/Power and Conditioning (Short) Push Press 3x3 @ 185-205-225

3 rounds of:
3 min AMRAP 6x Push Press (115), 7x Lateral Lunge Wall Balls (20), 8x Tuck Jumps
1 min rest
 3 rounds 1 reps
Performed as RX
Michael Klobucher 12/03/2013 Rogue River CrossFit Conditioning (Long) "Mary" AMRAP 20 min:
5x Handstand Push-Ups
10x Single Leg Squats (alternating)
15x Pull-Ups		 6 rounds 3 reps
Performed as RX
Michael Klobucher 12/04/2013 Rogue River CrossFit Locomotion and Strength/Power 5-10-5 Shuttle Run every :30 x15

Power Clean 3x3 @ 225-245-255
Snatch Balance 3x3 @ 135-135-135		 15 rounds 0 reps
Performed as RX
Michael Klobucher 12/05/2013 Rogue River CrossFit Strength/Power and Conditioning (Short) Deadlift 3x3 @ 385-405-425

8 rounds for time of:
11x single arm KB swing (35, alternate each round)
Plate carry (45, 40 feet down and back)		 5m 20s
Performed as RX
Michael Klobucher 12/07/2013 Rogue River CrossFit Strength/Power Muscle-up every :45 x25 rounds 25 rounds 0 reps
Performed as RX
Michael Klobucher 12/09/2013 Rogue River CrossFit Strength/Power Back Squat 3x3 @ 365-385-385 3 reps
Performed as RX
Michael Klobucher 12/09/2013 Rogue River CrossFit Conditioning (Short) "Elizabeth" 21-15-9 reps for time of:
Clean (135)
Ring Dips		 4m 58s
Performed as RX
Michael Klobucher 12/09/2013 Rogue River CrossFit Conditioning (Short) "Karen" For time:
150x Wall Balls (20)		 9m 04s
Performed as RX
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