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Athlete Date Sort Location Workout Name Description Results
David Holland 07/02/2013 Holland Fitness. aka Princess CF Wall Balls and Sit-ups For time:
Wall balls & sit-ups 30-25-20-15-10-5		 9m 07s
Performed as RX
David Holland 07/01/2013 Holland Fitness. aka Princess CF Row Push-ups Sit-ups 4 RFT
Row 250 m
25 Push-ups
25 Sit-ups		 9m 55s
Performed as RX
David Holland 06/23/2013 Holland Fitness. aka Princess CF Sally's Torture Chamber 2 Teams of 3, Guys vs Girls

Run driveway to Plate G2O station
Plate G2O, 120 reps (45/25)
Lunges to Renegade Rows station
Renegade Rows, 120 reps (25/20)
Bear Crawl to Burpees station
Burpees, 120 reps
Row 3000 m

1 person working at a time, partition the reps how you see fit, don't begin an exercise until all team members present at station.		 22m 00s
Performed as RX
David Holland 06/22/2013 Holland Fitness. aka Princess CF Nashville craziness 21-15-9
front squat/goblet squat (95/65)
AMSU (double reps)
KBS (1.5/1 pood)

At the end
1 set ME MU
1 set ME HSPU		 5m 47s
Performed as RX
David Holland 06/19/2013 Holland Fitness. aka Princess CF Josh&David 6/19/13 6 RFT
6 Hang Snatch, 100 lb
9 Box Jumps, 30 in
12 Burpees		 16m 46s
Performed as RX
David Holland 06/18/2013 Holland Fitness. aka Princess CF Half of CrossFit.com 111015 Five rounds for time of:
155 pound Squat clean, 7 reps
14 Kettlebell swings, 1.5 pood

Becomes

5 RFT
135 lb clean for 4
7 KBS, 2 pood		 7m 51s
Performed as RX
David Holland 03/16/2013 Holland Fitness. aka Princess CF Sally's torture chamber 1.1 mile partner farmer's carry, 55 lb kb, overhead carry, 45 lb plate, alternating

4 round slosh pipe carry alternating
While partner carries
AMRAP
Power clean, 135 lb
Pull-ups
Push-ups
Ab mat sit-ups

1 mile run, 20 lb weighted vest		 53m 00s
Performed as RX
David Holland 03/13/2013 Holland Fitness. aka Princess CF CrossFit Games Open 13.2 Complete as many rounds and reps as possible in 10 minutes of:
115 pound Shoulder to overhead, 5 reps
115 pound Deadlift, 10 reps
15 Box jumps, 24" box		 8 rounds 15 reps
Performed as RX
David Holland 03/10/2013 Holland Fitness. aka Princess CF CrossFit Games Open 13.1 Proceed through the sequence below completing as many reps as possible in 17 minutes of:
40 Burpees
75 pound Snatch, 30 reps
30 Burpees
135 pound Snatch, 30 reps
20 Burpees
165 pound Snatch, 30 reps
10 burpees
210 pound Snatch, as many reps as possible		 130 reps
Performed as RX
David Holland 03/06/2013 Holland Fitness. aka Princess CF CrossFit Games Open 13.1 Proceed through the sequence below completing as many reps as possible in 17 minutes of:
40 Burpees
75 pound Snatch, 30 reps
30 Burpees
135 pound Snatch, 30 reps
20 Burpees
165 pound Snatch, 30 reps
10 burpees
210 pound Snatch, as many reps as possible		 121 reps
Performed as RX
David Holland 02/27/2013 Holland Fitness RedStick CF 130225 5 RFT
8 HSPU
10 dips
12 pull-ups
14 wall balls, 20 lb		 23m 00s
Performed as RX
David Holland 02/27/2013 Holland Fitness RedStick CF 130225 5 RFT
8 HSPU
10 dips
12 pull-ups
14 wall balls, 20 lb		 19m 42s
Performed as RX
David Holland 02/18/2013 Holland Fitness RedStick Crossfit 130218 1 RM Weighted Pull-up

WOD
6 min AMRAP
10 pull-ups
10 OH lunge, 45 lb
Rest 1 min
4 min AMRAP
10 SDHP, 70 lb
10 UB DU
Rest 1 min
2 min AMRAP
Ring MU		 11 reps
Performed as RX
David Holland 01/17/2013 Holland Fitness CrossFit.com 130117 Front squat 1-1-1-1-1-1-1 reps 135x5-185x3-205-225-245(f)-225-225 lbs
Performed as RX
David Holland 01/17/2013 Holland Fitness Crossfit Football 3-25-09 14-10-6

KBS, 2 pood
DB Thrusters, 50 lb
Pull-ups		 15m 00s
Performed as RX
David Holland 01/06/2013 Holland Crossfit David's Bday WOD ME Row 1 min

6 RFT:
19 T2B
8 Power cleans, 155 lb
6 Burpees		 26m 00s
Performed as RX
David Holland 12/23/2012 Holland Crossfit CrossFit.com 121215 Complete as many rounds and reps as possible in 12 minutes of:
155 pound Deadlift, 15 reps
15 Deficit push-ups, hands on 25 pound plates
15 Box jumps, 24" box		 5 rounds 30 reps
Performed as RX
David Holland 12/20/2012 Holland Crossfit Running practice 5 RFT:

10 one-armed KB thrusters
Run 2 laps, 1/10 mile each		 11m 20s
Performed as RX
David Holland 12/16/2012 Holland Crossfit The Baba Yega For time:

Run 4 laps
40 KBS
Run 3 laps
30 KBS
Run 2 laps
20 KBS
Run 1 lap
10 KBS		 12m 16s
Performed as RX
David Holland 12/03/2012 Holland Crossfit None 4 RFT

10 dips
15 decline sit-ups
20 wall balls		 7m 40s
Performed as RX
David Holland 11/20/2012 Holland Crossfit GoCrossfit Friday 16 Nov 2012 4 RFT:
10 DB snatches, 70 lb
10 HRPU
10 Box jumps		 7m 03s
Performed as RX
David Holland 11/19/2012 Holland Crossfit None Run 6 miles

Every mile do 20 UB Pull-ups		 46m 30s
Performed as RX
David Holland 11/17/2012 Holland Crossfit CrossFit.com 121117 Five rounds for time of:
Run 400 meters
20 Burpees
15 Two-hand dumbbell Bent over row, 50 pounds each		 20m 00s
Performed as RX
David Holland 11/12/2012 Holland Crossfit Clovis For time:
Run 10 miles
150 Burpee pull-ups

Partition the run and burpee pull-ups as needed.		 1h 48m 13s
Performed as RX
David Holland 11/11/2012 Holland Crossfit None During 1 Memorial Loop = 3 mi
do 3 rounds of
10 bar MU
20 T2B
30 squats		 32m 00s
Performed as RX
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