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AthleteSort Date Location Workout Name Description Results
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
Red Dula 01/04/2012 Crossfit H-town None As many rounds as possible in 12 minutes of:
1 Power Clean 185m/125f
1 Muscle-up
2 Power Cleans
2 Muscle-ups
3/3, etc		 5 rounds 4 reps
Workout Scaled
Red Dula 01/09/2012 Crossfit H-town None 8 rounds of Tabata (20 seconds on, 10 seconds off x 8) for each of the following seven movements with one minute of rest between exercises

K2E
Kb swing 55/35
Row calorie
Medball situps
Squats
Man maker 25/15lb
Box jumps 24/20

Add lowest number of reps for each movement. Score is total reps on all 7 exercises		 0 rounds 34 reps
Workout Scaled
Red Dula 01/11/2012 Crossfit H-town None 15, 12, 9 reps of:
Thrusters 135m/95f
Hand Release Clapping Pushups		 16m 42s
Workout Scaled
Red Dula 01/13/2012 Crossfit H-town None 3 Rounds for time of:
15 halos w/kb 55/35lb
15 swings
15 goblet squats
200 m run w/o kb		 10m 08s
Workout Scaled
Red Dula 01/19/2012 Crossfit H-town None 200m run
then
15-12-9-6-3 reps of:
Ring rows
Front Squat (95m/65f)
Bar-facing burpees
then
200m run		 16m 44s
Performed as RX
Red Dula 01/23/2012 Crossfit H-town None Complete as many rounds as possible in 20 minutes of:
5 Pull-ups
10 Ring Dips
95m/65f pound Overhead squat, 15 reps		 5 rounds 15 reps
Workout Scaled
Red Dula 01/31/2012 Crossfit H-town None Complete in any order for time:
1600m run
50 toes to bar
50 chin ups, palms facing in
150 medicine ball situps		 27m 37s
Workout Scaled
Red Dula 02/02/2012 Crossfit H-town None 400m run
then
5-4-3-2-1 reps of:
Front Squats, 135/95
Handstand Pushups
then
5-4-3-2-1 reps of:
Shoulder to Overhead
Back Squats
then
400m run		 12m 43s
Workout Scaled
Red Dula 02/03/2012 Crossfit H-town Battle Buddy For time
100 Burpees
150 Dbl unders
2000m Row		 16m 00s
Workout Scaled
Red Dula 02/06/2012 Crossfit H-town None 12 minute AMRAP
Ascending ladder of each 1,2,3,etc
Thrusters 115/75lb
T2B		 8 rounds 8 reps
Workout Scaled
Red Dula 02/06/2012 Crossfit H-town None Push Press 5-5-5-5-5
Max pullups between sets		 75-95-115-125-135 lbs
Performed as RX
Red Dula 02/07/2012 Crossfit H-town None 10-8-6-4-2
Pass throughs with a push up ending with dip
Heavy wall balls. 50/30-20lb		 8m 18s
Performed as RX
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