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Athlete Date LocationSort Workout Name Description Results
Kirk Pavkov 07/02/2014 Y Stairway to Happiness For Time: Run stairs up and down carrying weights
3 flights x 90 lbs
6 flights x 70 lbs
9 flights x 50 lbs
12 flights x 20 lbs
15 flights x 0 lbs

 16m 45s
Performed as RX
Kirk Pavkov 07/11/2014 Y shoulders n intervals Shoulders: upright barbell rows x 6 sets (65. 95, 145, 145, 145. 145) on smith macine

single arm cable flys

seated dumb bell flys x 4		 0m 59s
Performed as RX
Kirk Pavkov 07/16/2014 Y Chest and Triceps Flat bench bench: 135, 205, 255, 305 x 5, 255 x 10
lying ez bar triceps ext: 75, 95, 115, 115

2 sets of 1 clap push ups to failure
2 sets of V triceps pus hups to failure		 0m 59s
Performed as RX
Kirk Pavkov 07/22/2014 Y shoulders and cardio cable crossover flys 20, 30, 40, 50, 40
seated dumbbell presses 40, 60, 60, 60
All done with minimal rest (1 minute)

4 sets of 12 full burpees
4 sets of 20 wall balls		 0m 59s
Performed as RX
Kirk Pavkov 07/18/2014 Y biceps and back straight bar curls: 45, 65, 85, 105, 85

straight bar reverse curls: 85, 65, 65

hammer pullups to failure (2 sets)

machine lat rows x 4, various back pull downs x 3		 0m 59s
Performed as RX
Kirk Pavkov 08/27/2014 Y Legss Leg Presses, 36" box jumps w/ 20lb dumbbells, stair intervals: up and down 6 flights...
1:16 (1 min rest)
1:17 (1 min rest)
1:21 (1:30 min rest)
1:25 (1:30 min rest)
1:30 		1m 16s
Performed as RX
Kirk Pavkov 07/06/2015 Y Stairway to Happiness For Time: Run stairs up and down carrying weights
3 flights x 90 lbs
6 flights x 70 lbs
9 flights x 50 lbs
12 flights x 20 lbs
15 flights x 0 lbs

 15m 00s
Performed as RX
Kirk Pavkov 08/29/2016 Y Stairway to Happiness For Time: Run stairs up and down carrying weights
3 flights x 90 lbs
6 flights x 70 lbs
9 flights x 50 lbs
12 flights x 20 lbs
15 flights x 0 lbs

 17m 45s
Performed as RX
Stewart McAtamney 04/24/2013 Xtreme Fitness NZ Super Stu 3 Rounds for Time, 10 reps Each exercise:

Burpees
Push Press @ 40kg/25kg
Box Jumps
Pullups
Abmat Situps
Wall Balls @ 9kg/5kg
Hang Clean @ 40/25kg
Front Squat @ 40/25kg
SDHP @ 40/25kg
Double Unders
 25m 18s
Workout Scaled
Stewart McAtamney 04/30/2013 Xtreme Fitness NZ Super Stu 1 Round for Time, 30 reps Each exercise:

Burpees
Push Press @ 40kg/25kg
Box Jumps @ 60
Pullups
Abmat Situps
Wall Balls @ 9kg/5kg
Hang Clean @ 40/25kg
Front Squat @ 40/25kg
SDHP @ 40/25kg
Double Unders		 22m 41s
Workout Scaled
Stewart McAtamney 05/02/2013 Xtreme Fitness NZ Klepto 4 rounds for time of:
27 Box jumps, 24" box
20 Burpees
11 Squat cleans, 145 pounds		 22m 16s
Workout Scaled
Stewart McAtamney 05/03/2013 Xtreme Fitness NZ Raz 75 x SDHP for time @ 40/20kg 4m 20s
Performed as RX
Stewart McAtamney 05/03/2013 Xtreme Fitness NZ 030513 20 Min AMRAP:
20 x Squat Jumps
20 x Bench Dips
20 x Knee Tucks
20 x Broken Pushups
 6 rounds 74 reps
Performed as RX
Stewart McAtamney 05/09/2013 Xtreme Fitness NZ Team Nasty Team Nasty:

18 Minute AMRAP:

50 Squats
7 OTB Burpee Deadlifts @ 52.5/30kg
10 Hang Cleans @ 52.5/30kg

'Paired' One person starts on Squats, the other on the bar the rotate		 4 rounds 63 reps
Performed as RX
Stewart McAtamney 05/14/2013 Xtreme Fitness NZ Team Xtreme For total time: Paired workout

"Liz"
21/15/9
Ground to Shoulder @ 60/30kg
Broken Pushups
Then
75 Deadlifts @ 60/30kg
75 Box Jumps
Then
Run 400m
Then
50 Situps		 23m 34s
Performed as RX
Stewart McAtamney 05/16/2013 Xtreme Fitness NZ Foxy "Foxy"

17 burpees

then

3 Rounds of

12 x Broken Pushups
9 x Push Press @ 42.5/30
6 x Box Jumps @ 60/50

then

17 Burpees
 06m 31s
Performed as RX
Stewart McAtamney 05/22/2013 Xtreme Fitness NZ Hammies of Hell 75 Push Press @ 20kg
Then
5 Rounds:
SB Leg Curl x 40
Bench Dips x 20
Then
SB Pushouts x 100
Then 75 Push Press @ 20kg		 21m 31s
Performed as RX
Stewart McAtamney 05/23/2013 Xtreme Fitness NZ Fractured Runny Angie For time:
Run 200m
100 Pullups
Run 200m
100 Pushups
Run 200m
100 Bum to Ball Squats
Run 200m
100 Feet together Situps		 28m 33s
Workout Scaled
Jenny Soal 04/30/2013 Xtreme Fitness NZ Super Stu 1 Round for Time, 30 reps Each exercise:

Burpees
Push Press @ 40kg/25kg
Box Jumps @ 60
Pullups
Abmat Situps
Wall Balls @ 9kg/5kg
Hang Clean @ 40/25kg
Front Squat @ 40/25kg
SDHP @ 40/25kg
Double Unders		 23m 00s
Performed as RX
Jenny Soal 05/07/2013 Xtreme Fitness NZ The 7 V2 3 x 7min AMRAP - 1 minute rest between rounds

7 x Deadlift
7 x Thrusters
7 x Pullups
7 x Burpees
7 x Pushups
7 x SDHP
7 x Situps		 316 reps
Performed as RX
Jenny Soal 05/08/2013 Xtreme Fitness NZ Klepto 4 rounds for time of:
27 Box jumps, 24" box
20 Burpees
11 Squat cleans, 145 pounds		 022m 00s
Workout Scaled
Jenny Soal 05/09/2013 Xtreme Fitness NZ Team Nasty Team Nasty:

18 Minute AMRAP:

50 Squats
7 OTB Burpee Deadlifts @ 52.5/30kg
10 Hang Cleans @ 52.5/30kg

'Paired' One person starts on Squats, the other on the bar the rotate		 6 rounds 50 reps
Performed as RX
Jenny Soal 05/08/2013 Xtreme Fitness NZ Klepto 4 rounds for time of:
27 Box jumps, 24" box
20 Burpees
11 Squat cleans, 145 pounds		 23m 10s
Performed as RX
Jenny Soal 05/14/2013 Xtreme Fitness NZ Team Xtreme For total time: Paired workout

"Liz"
21/15/9
Ground to Shoulder @ 60/30kg
Broken Pushups
Then
75 Deadlifts @ 60/30kg
75 Box Jumps
Then
Run 400m
Then
50 Situps		 19m 52s
Performed as RX
Jenny Soal 05/16/2013 Xtreme Fitness NZ Foxy "Foxy"

17 burpees

then

3 Rounds of

12 x Broken Pushups
9 x Push Press @ 42.5/30
6 x Box Jumps @ 60/50

then

17 Burpees
 8m 03s
Performed as RX
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