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AthleteSort Date Location Workout Name Description Results
Red Dula 11/18/2011 Crossfit H-town None 8min AMRAP
4 Chest to Bar Pullups
6 Front Squat 155/85lb		 4 rounds 0 reps
Workout Scaled
Red Dula 11/16/2011 Crossfit H-town None 1000m row
Then
20-15-10
Pullups
Deadlifts 225lbs/135lbs
Hand-release Pushups
Then
800m run		 28m 15s
Workout Scaled
Red Dula 11/23/2011 Crossfit H-town Annie 50-40-30-20 and 10 rep rounds of:
Double-unders
Sit-ups		 9m 32s
Workout Scaled
Red Dula 11/23/2011 Crossfit H-town None Overhead Squat 1-1-1-1-1 45-65-85-85-95-95 lbs
Performed as RX
Red Dula 11/28/2011 Crossfit H-town Cindy Complete as many rounds in 20 minutes as you can of:
5 Pull-ups
10 Push-ups
15 Squats		 7 rounds 0 reps
Performed as RX
Red Dula 11/30/2011 Crossfit H-town Randy 75 Power Snatch for time 75/45lb 7m 13s
Workout Scaled
Red Dula 12/01/2011 Crossfit H-town J.T. 21-15-9
Handstand Pushups
Ring Dips
Pushups		 15m 20s
Workout Scaled
Red Dula 12/02/2011 Crossfit H-town None Overhead Squat 1-1-1-1-1-1 85-85-85-105-105-105 lbs
Performed as RX
Red Dula 12/02/2011 Crossfit H-town None Deadlift 1-1-1-1-1-1 205-205-205-235-235-235 lbs
Performed as RX
Red Dula 12/02/2011 Crossfit H-town Karen 150 WallBalls for time 13m 32s
Performed as RX
Red Dula 12/07/2011 Crossfit H-town None 2 Rounds for time of:
10 Burpees
20 Clapping Pushups
30 KTE's
40 Hollowrocks to Supermans
50 Slam Ball 20/14

25min Cutoff		 18m 00s
Workout Scaled
Red Dula 12/06/2011 Crossfit H-town None 3RFT
10 Pass Thru's
15 KB Swings R/L 35/25lb
20 Walking Lunges
400m Run		 16m 17s
Performed as RX
Red Dula 12/08/2011 Crossfit H-town None On the minute for 12 mins
3 Power Cleans to overhead 155/105lb Firebreathers: 185/125lb
5 Burpees for missed/failed rep done at the end
*score is # of reps completed (max 36)		 0 rounds 35 reps
Workout Scaled
Red Dula 12/08/2011 Crossfit H-town None Front Squat 5-5-5-5-5 95-105-115-115-125 lbs
Performed as RX
Red Dula 12/12/2011 Crossfit H-town None 20min AMRAP
10-20-30-40.......
Double Unders
Box Jump 24"/20"
1 Squat Snatch 135/95lb (1 attempt only)

*Score is number of Snatches completed

(in 20 min do 10 dbl unders, 10 bj, 1 snatch...then 20 dbl unders, 20 bj, 1 snatch. Keep going in this fashion. Only 1 attempt at the snatch is allowed. If they miss, they go on to next round of dbl unders and bj)		 4 rounds 43 reps
Workout Scaled
Red Dula 12/13/2011 Crossfit H-town Nancy 5 rounds for time of:
400 meter run
95/65 pound Overhead squat, 15 reps		 25m 00s
Workout Scaled
Red Dula 12/14/2011 Crossfit H-town None 10 rounds for time of:
8 Overhead walking Lunge 45/25lb (2 steps = 1 Rep)
7 Toes-to-bar
1 Muscle Up / Scale (2 Pullups 2 Ring Dips)

15 minute cutoff		 4 rounds 12 reps
Workout Scaled
Red Dula 12/15/2011 Crossfit H-town None 21-18-15-12-9-6-3 reps of
Hand Release Push Ups
Wall balls 20lb/14lb

10 min. cutoff		 10m 00s
Performed as RX
Red Dula 12/15/2011 Crossfit H-town None Push Press 5-5-5-5-5 75-95-95-115-115 lbs
Performed as RX
Red Dula 12/15/2011 Crossfit H-town None Shoulder Press 5-5-5-5-5 75-95-95-115-115 lbs
Performed as RX
Red Dula 12/20/2011 Crossfit H-town None 21-15-9 reps of:
Row (calories)
Slam Balls
KTE's
Jumping Lunges		 11m 19s
Performed as RX
Red Dula 12/21/2011 Crossfit H-town None 5 rounds for maximum weight of:
8 Power Cleans
6 Front Squats
4 Push Jerks

Rest as needed between rounds.
Post weights for each round		 135 lbs
Performed as RX
Red Dula 12/26/2011 Crossfit H-town None As many reps as possible in 20 minutes of:
Run 1600 meters
Then 100 burpees, 100 squats, 100 situps in any order

Enter number of reps completed out of 300		 0 rounds 219 reps
Performed as RX
Red Dula 12/30/2011 Crossfit H-town Battle Buddy 50 Sandbag Ground to Shoulder
4 - 200m Sand bag Carries (alternate)
40 Front Squats
6 Zercher Carries to end of concrete driveway and back
30 Push Press Shoulder to Shoulder
8 Weighted Lunges Each (2 steps = 1rep)		 25m 04s
Performed as RX
Red Dula 01/02/2012 Crossfit H-town Filthy Fifty 50 Box jump, 24 inch box
50 Jumping pull-ups
50 Kettlebell swings, 35m/25f
Walking Lunge, 50 steps
50 Knees to elbows
50 Push press, 45m/35f
50 Situps
50 Wall ball shots, 20m/14f
50 Burpees
50 Double unders

30 minute cutoff		 30m 00s
Performed as RX
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