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Athlete Date Sort Location Workout Name Description Results
David Holland 11/08/2012 Holland Crossfit CrossFit.com 121107 For time:
30 Handstand push-ups
50 Back Extensions
30 Knees to elbows
225 pound Deadlift, 30 reps
40 pound Dumbbell push press, 30 reps
50 Kettlebell swings, 1.5 pood
Row 20 calories
10 Muscle-ups		 28m 00s
Performed as RX
David Holland 11/07/2012 Holland Crossfit None 4 RFT:
3/10 mile run
10 KBS, 2 pood
15 push-ups
20 sit-ups		 13m 32s
Performed as RX
David Holland 11/02/2012 Holland Crossfit CrossFit.com 121102 Three rounds for time of:
Row 500 meters
21 Burpees
Run 400 meters		 17m 34s
Performed as RX
David Holland 10/31/2012 Holland Crossfit Super Annie 50-40-30-20-10
DUs
Situps

With 200 m run and 10 DB snatches after each rounds excluding the last.		 13m 56s
Performed as RX
David Holland 10/30/2012 Holland Crossfit None 20 min to find a 1RM back squat

WOD
3 RFT
10 dead lifts, 275 lb
50 double unders

Then

3 max effort sets pullups		 5m 18s
Performed as RX
David Holland 10/30/2012 Holland Crossfit None 3 sets ME pullups

ME = max effort

Post your total reps, break down the sets in comments.		 86 reps
Performed as RX
David Holland 10/29/2012 Holland Crossfit CF Main Site WOD 120521 Strength
OH Press 5-5-3-3-1-1

WOD
500 m row
Body Weight BP, 30 reps
1000 m row
Body Weight BP, 20 reps
2000m row
Body Weight BP, 10 reps		 23m 35s
Performed as RX
David Holland 10/26/2012 Holland Crossfit H-town's 10-22-12 workout 30 bar MU for time

Wod
10 dead lifts 185 lb
15 burpees
20 double unders
Rest 1 min between rounds		 9m 53s
Performed as RX
David Holland 10/26/2012 Holland Crossfit None 4 RFT:
5 power cleans, 135 lb
10 pullups
15 situps
20 double unders		 11m 30s
Performed as RX
David Holland 10/24/2012 Holland Crossfit None Teams of 2!

1.5 mile run
100 burpees
While 1 person runs, the other does burpees
Then
100 situps, 1 person works at a time
100 SDHP (55 lb/35 lb), 1 person works at a time		 17m 00s
Performed as RX
David Holland 10/23/2012 Holland Crossfit CrossFit.com 121020 1000 meter Row
Rest 4 minutes
Dumbell "Tabata" Thrusters
(8 sets 20s on 10s off)

post row time, set of least reps on tabata and weight used

 3m 36s
Performed as RX
David Holland 10/23/2012 Holland Crossfit None Battle buddy

60 power cleans (155m/45f)
90 wall balls (20m/14f)
90 Toes to Bar

Alternate PC's and Wall Balls between the partners, max set of wall balls determines the switch. Accumulate 60 PC's and 90 Wall Balls together. Then do T2B, 1 person works at a time.		 9m 47s
Performed as RX
David Holland 10/22/2012 Holland Crossfit None 3 RFT:
10 one-armed dumbbell snatch
20 pushups
30 situps
40 goblet standing lunges, same dumbbell weight		 14m 05s
Performed as RX
David Holland 10/21/2012 Holland Crossfit Main site wod 120612 Strength
Bench press (BP) 3x5

WOD
Run 1 mi
150 double unders (DU)
50 burpees
Run 1/2 mi
100 DU
35 burpees
Run 1/4 mi
50 DU
20 burpees		 27m 05s
Performed as RX
David Holland 10/18/2012 Crossfit Holland None Strength 3x10 BS, 135 lb

WOD
20 min AMRAP
250 m row
20 pushups
15 situps		 9 rounds 100 reps
Performed as RX
David Holland 10/17/2012 Crossfit Holland Main Site WOD 111218 Strength
5x3 Back Squat

WOD
3 RFT
1000 m row
800 m run		 24m 44s
Performed as RX
David Holland 10/16/2012 Crossfit Holland None 3x15 decline situp with 12 lb ball
5 strict pullups after each set

5 RFT
10 Wall Balls
15 HRPU
10 KBS, 2 pood		 9m 10s
Performed as RX
David Holland 10/15/2012 Crossfit Holland CF Main Site WOD 120521 Strength
OH Press 5-5-3-3-1-1

WOD
500 m row
Body Weight BP, 30 reps
1000 m row
Body Weight BP, 20 reps
2000m row
Body Weight BP, 10 reps		 27m 26s
Performed as RX
David Holland 10/11/2012 Crossfit Holland None Strength
Push Press 5x3
ME L-sit practice 4 sets

WOD
3 RFT
1 track lap walking lunges (1/10 mi)
25 KBS, 1.5 pood
20 KB Snatch		 26m 00s
Performed as RX
David Holland 09/18/2012 Crossfit H-town Front Squat 5RM Front Squat 5-5-5-5-5 185 lbs
Performed as RX
David Holland 09/11/2012 Crossfit H-town Paul Five rounds for time of:
50 Double unders
35 Knees to elbows
185 pound Overhead walk, 20 yards		 25m 35s
Workout Scaled
David Holland 09/08/2012 Crossfit H-town None 800m Run

12-9-6
Wallballs 2 for 1 (squat again while ball is in air)
Ring Dips
Pullups

400m Run

6-9-12
Wallballs 2 for 1 (squat again while ball is in air)
Ring Dips
Pullups

800m Run		 17m 05s
Workout Scaled
David Holland 09/07/2012 Crossfit H-town None 3 rounds for max reps of:
1 minute max double unders
1 minute max Hang Clean (M 95/F 65)
1 minute max burpees

Rest 1 minute between rounds		 356 reps
Performed as RX
David Holland 08/21/2012 Crossfit H-town Nasty Girls 3 rounds for time of:
50 Squats
7 Muscle-ups
10 Hang power cleans (M 135 lbs/F 95 lbs)		 8m 52s
Performed as RX
David Holland 08/20/2012 Crossfit H-town Filthy Fifty For time:
50 Box jump, (M 24"/ F 20")
50 Jumping pull-ups
50 Kettlebell swings, (M 35 lbs/F 25 lbs)
50 steps of walking lunge
50 Knees to elbows
50 Push press, (M 45 lbs/F 35 lbs)
50 Situps
50 Wall ball shots, (M 20 lbs/ F14lbs)
50 Burpees
50 Double unders (scale is 50 jump tucks)		 23m 42s
Performed as RX
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