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Athlete Date Sort Location Workout Name Description Results
Myles Hodder 02/10/2012 CrossFit Wanganui Bench Press - 10x2 (Dynamic) Bench Press 2-2-2-2-2-2-2-2-2-2 20-20-25-25-25-25-25-25-25-25 kgs
Performed as RX
Myles Hodder 02/09/2012 CrossFit Wanganui 5x100m sprints 5x100m sprints 1m 20s
Performed as RX
Myles Hodder 02/09/2012 CrossFit Wanganui 5x1 Max height box jump Box Jump 1-1-1-1-1 5 m
Performed as RX
Myles Hodder 02/09/2012 CrossFit Wanganui CrossFit.com 110816 Run 5K 21m 47s
Performed as RX
Myles Hodder 02/08/2012 CrossFit Wanganui 5x1 Clean and Jerk (full squat clean, split jerk) Clean and Jerk 1-1-1-1-1 40-50-60-70-70-60 kgs
Performed as RX
Myles Hodder 02/08/2012 CrossFit Wanganui 5xME kipping HSPU Handstand Push-up 43 reps
Performed as RX
Myles Hodder 02/08/2012 CrossFit Wanganui 5x3 push press Push Press 3-3-3-3-3 40-50-45-47.5-47.5 kgs
Performed as RX
Myles Hodder 02/07/2012 CrossFit Wanganui 5X1 Snatch (full squat) @ 95% Squat Snatch 1-1-1-1-1 30-40-45-50-55f kgs
Performed as RX
Myles Hodder 02/07/2012 CrossFit Wanganui 5X2 (with bottom pause) 1 Snatch Balance 1 OHS @ Snatch Balance 2-2-2-2-2
Overhead Squat 2-2-2-2-2		 45-45-45-45#1-45 kgs
45-45-45-45-45 kgs
Performed as RX
Myles Hodder 02/07/2012 CrossFit Wanganui 5X3 Tempo Snatch Deadlifts @ 110% Snatch Deadlift 3-3-3-3-3 55-55-55-55-55 kgs
Performed as RX
Myles Hodder 02/07/2012 CrossFit Wanganui KB Snatch/OHS, Row, DU 10 minute AMRAP of:
16 KB Snatch KB OHS @ 24/16kg (7l/7r)
24 Row for Calories
32 UB Double-Unders		 2 rounds 4 reps
Workout Scaled
Myles Hodder 02/06/2012 CrossFit Wanganui 100m/200m on the 1min/2min Run 100m within 1st minute, on the minute run 200m within 2mins, on 2min mark run 100m again within 1min...All out efforts for 10rnds (5 100's/5 200's).

Example: Run 100m in 15sec, you have 45sec to rest, then at minute mark run 200m in 30sec, you have 1.30min to rest, repeat until all 10rnds complete.
 4m 13s
Performed as RX
Myles Hodder 02/03/2012 CrossFit Wanganui Nutts For time:
10 Handstand push-ups
250 pound Deadlift, 15 reps
25 Box jumps, 30 inch box
50 Pull-ups
100 Wallball shots, 20 pounds, 10'
200 Double-unders
Run 400 meters with a 45lb plate		 22m 38s
Workout Scaled
Myles Hodder 02/02/2012 CrossFit Wanganui Run 3km Run 3km 12m 27s
Performed as RX
Myles Hodder 02/01/2012 CrossFit Wanganui CrossFit.com 111120 Three rounds, 15-12-and 9 reps, for time of:
135 pound barbell Thrusters
45 pound weighted Pull-ups

For weighted pull-ups, placing a 45 pound dumbbell between the legs above crossed ankles works great.		 10m 30s
Workout Scaled
Myles Hodder 02/01/2012 CrossFit Wanganui Wendler Wk 2 Bench Press Bench Press 3-3-3 67.5-77.5-87.5 kgs
Performed as RX
Myles Hodder 01/31/2012 CrossFit Wanganui 30sec Hill Sprints/2min Rest 10 x 30 seconds max effort, rest 2:00 between each rep 1,500 m
Performed as RX
Myles Hodder 01/31/2012 CrossFit Wanganui Wendler Wk 2 OHS Overhead Squat 3-3-3 52.5-60-65 kgs
Performed as RX
Myles Hodder 01/30/2012 CrossFit Wanganui CrossFit.com 111117 Snatch balance 1-1-1-1-1-1-1 30-35-40-45-47.5-50-55 kgs
Performed as RX
Myles Hodder 01/30/2012 CrossFit Wanganui Wendler Wk 2 Power Clean Power Clean 3-3-3 75-80-85 kgs
Performed as RX
Myles Hodder 01/25/2012 CrossFit Wanganui CrossFit.com 111115 Thruster 1-1-1-1-1-1-1 reps 55-60-65-70-70-72.5-75 kgs
Performed as RX
Myles Hodder 01/25/2012 CrossFit Wanganui Run, Push, Bear Complex For Time:
200 m Run
10 Push-up (hand release)s
3 Bear Complexes @ 60 kg
400 m Run
10 Push-up (hand release)s
2 Bear Complexes @ 60 kg
600 m Run
10 Push-up (hand release)s
1 Bear Complex @ 60 kg
400 m Run
10 Push-up (hand release)s
2 Bear Complexes @ 60 kg
200 m Run
10 Push-up (hand release)s
3 Bear Complexes @ 60 kg		 12m 55s
Workout Scaled
Myles Hodder 01/18/2012 CrossFit Wanganui Grace 60kg Clean and Jerk, 30 reps 3m 42s
Workout Scaled
Myles Hodder 01/11/2012 Round the Bridges (Railway/Dublin) CrossFit.com 110816 Run 5K 22m 25s
Performed as RX
Myles Hodder 12/28/2011 CrossFit Wanganui CrossFit.com 111026 Complete as many rounds as possible in 20 minutes of:
3 Wall climbs
10 Up-downs
5 Parallette pass-throughs (forward back = 1)
10 Grasshoppers (right left = 1)

For the wall climbs, toes and chest touch the ground to toes and chest touch the wall. For the up-downs, thighs touch the ground then stand up fully. For the pass-throughs, the hips open at the front and back. For the grasshoppers, the shin contacts the opposite forearm.
 8 rounds 1 reps
Performed as RX
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