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Athlete Date Sort Location Workout Name Description Results
Mike Kovalcik 09/09/2013 CrossFit Diem 130909 Conditioning

Complete the following for time:
15 Overhead Squats 135/95
200 Meter run
15 Hang Power Cleans 135/95
400 Meter run
15 Push Press 135/95
800 Meter run
 11m 30s
Performed as RX
Mike Kovalcik 09/09/2013 CrossFit Diem 130909 Strength

OH squat 5-3-2-9

If you were successful with your set of 15 unbroken, now we drop back down to 9 "unbroken" and add more weight. All reps completed on a 2:30 clock. 		135-135-135-175 lbs
Performed as RX
Mike Long 09/09/2013 CrossFit Diem 130909 Strength

OH squat 5-3-2-15

If you were successful with your set of 15 unbroken, now we drop back down to 9 "unbroken" and add more weight. All reps completed on a 2:30 clock. 		45-65-75-95 lbs
Performed as RX
Mike Long 09/09/2013 CrossFit Diem 130909 Conditioning

Complete the following for time:
15 Overhead Squats 135/95
200 Meter run
15 Hang Power Cleans 135/95
400 Meter run
15 Push Press 135/95
800 Meter run
 9m 28s
Workout Scaled
Jonah Nelson 09/09/2013 CrossFit Diem 130909 Conditioning

Complete the following for time:
15 Overhead Squats 135/95
200 Meter run
15 Hang Power Cleans 135/95
400 Meter run
15 Push Press 135/95
800 Meter run
 9m 27s
Performed as RX
Morgan Johann 09/09/2013 CrossFit Diem 130909 Strength

OH squat 5-3-2-9

If you were successful with your set of 15 unbroken, now we drop back down to 9 "unbroken" and add more weight. All reps completed on a 2:30 clock. 		145 lbs
Performed as RX
Morgan Johann 09/09/2013 CrossFit Diem 130909 Conditioning

Complete the following for time:
15 Overhead Squats 135/95
200 Meter run
15 Hang Power Cleans 135/95
400 Meter run
15 Push Press 135/95
800 Meter run
 10m 32s
Performed as RX
Kathy Tucker 09/09/2013 Triangle CrossFit 9/9/13 WOD Back Squat 5x3 @80% (of 1 rep max) - 75lb

HSPU 4x to failure, rest 60 sec between each:
13,10, 12,10

3 rounds:
Thrusters - 30 sec
Rest 30 sec
Pull ups - 30 sec
Rest 30 sec
Double unders - 30 sec
Rest 30 sec		 69 reps
Workout Scaled
Lynn M 09/09/2013 JexFit 09.09.2013 4 rds for time
125 single unders
25 situps
125 single unders
25 pushups

then
200 flutter kicks (one per leg)
80 side crunches (each side)		 28m 24s
Performed as RX
Nancy McKinley 09/09/2013 CrossFit The Challenge Linda 10-9-8-7-6-5-4-3-2-1 reps of the triplet:

Deadlift: 1 1/2 body weight
Bench press: body weight
Clean: 3/4 body weight

Set up three bars and storm through for time.		 20m 22s
Workout Scaled
Vanessa C. 09/09/2013 Bay Club Lunchtime Cardio Abs with Troy 35m 00s
Performed as RX
Daniel Livermore 09/09/2013 Vintage CrossFit None 5 Rounds for time:
15 Power Snatch (75/55)
7 Burpees (6" reach)
1 Rope Climb		 10m 54s
Performed as RX
Pat Harwood 09/09/2013 None sprints 5 x 200 meter sprints

10 min amrap
50 dubz
15 target burpees
10 situps		 3 rounds 0 reps
Performed as RX
Chris Howell 09/09/2013 CrossFit Eclipse Helen Three rounds for time:
Run 400 meters
1 1/2 pood Kettlebell X 21 swings (or 55 pound dumbbell swing)
12 Pull-ups		 11m 30s
Performed as RX
Chris Howell 09/09/2013 CrossFit Eclipse None For time:

27 thrusters ( 95/65lbs)

40 x double unders

21 x thrusters ( 95/65lbs)

30 x double unders

15 x thrusters ( 95/65lbs)

20 x double unders

9 thrusters ( 95/65lbs)

10 x double unders		 10m 05s
Performed as RX
Sharon Muller 09/09/2013 CFSF CrossFit 130909 21, 15, 9 reps:
DB hang squat clean
HSPU		 7m 51s
Workout Scaled
Taylor Pankratz 09/09/2013 Vintage CrossFit None 5 Rounds for time:
15 Power Snatch (75/55)
7 Burpees (6" reach)
1 Rope Climb		 9m 54s
Performed as RX
Alex Brooks 09/09/2013 CrossFit Pathos we need one score 3 min amrap. One minute rest. Complete 5 times.
3 Power Cleans, 155/105lbs
6 Push Ups
9 Knees to Elbows		 11 rounds 28 reps
Performed as RX
Dariusz Caputa 09/09/2013 Crossfit Haven None ** Met Con **
For time:
50 Air Squats
50 AbMat Sit-Ups
50 Push-Ups
50 Pull-Ups
 16m 00s
Workout Scaled
Matthew Toner 09/09/2013 Hyper CrossFit Back Squats Back Squats 5 x 5 185-155-155-175-185 lbs
Performed as RX
Matthew Toner 09/09/2013 Hyper CrossFit None 7 Rounds for Time:

200m run
7 Burpee Pull Ups
7 KB Swings @70/55		 27m 22s
Workout Scaled
Larion Zitsbank 09/09/2013 CrossFit ATP None Conditioning
3 rounds for time and reps of:
3:00 to complete-
Run 400m (all out)ME Muscle-Ups in the remaining time
Rest 2:00 after each round.
*Note: Each 400m run should be all out. Do not strategize to allow for more MU.
 4 reps
Performed as RX
Shane Murray 09/09/2013 CrossFit Athlone/ Crossfit Royal Crossfit WOD 09-09-2013 21-15-9

Hang clean squat 50Ib / 22kg DBs
Handstand push ups

For time 		15m 15s
Performed as RX
Casey Maddux 09/09/2013 CFSF CrossFit 130909 21, 15, 9 reps:
DB hang squat clean
HSPU		 10m 43s
Workout Scaled
Lydia Ekhoff 09/09/2013 CrossFit Eclipse Helen Three rounds for time:
Run 400 meters
1 1/2 pood Kettlebell X 21 swings (or 55 pound dumbbell swing)
12 Pull-ups		 9m 56s
Performed as RX
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