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Athlete Date LocationSort Workout Name Description Results
Michelle Bishop 09/20/2017 Work None run around Dow's Lake with 5 hill repeats in the arboretum, then felt like was getting a cold!

sick for next 2 days		 30m 00s
Performed as RX
Brandy Pehrson 06/30/2016 Work CrossFit Baseline For time:
400m run
40 squats
30 situps
20 pushups
10 pullups		 10m 11s
Workout Scaled
Zack Zamudio 09/26/2014 Woodward Park Half marathon 13.1 miles 2h 4m 14s
Performed as RX
Becky Wiard 01/02/2014 Woodsboro Randy 75 pound Power snatch, 75 reps for time. 8m 08s
Performed as RX
Becky Wiard 12/31/2013 Woodsboro None 15 minute AMRAP

11 Thrusters 65#
11 burpees		 6 rounds 0 reps
Performed as RX
Becky Wiard 01/05/2014 Woodsboro Butt hurt 4R4T
10 DL 185#
22 air squats
 9m 17s
Performed as RX
Patrick Mitrovich 06/22/2016 WolfPack Barbell and Fitness 220616 Pwr snatch + OHS 2+2 x 5 sets

Front Squat 75% 3x10 sets

5RFT
21 wall balls
15 cal row
9 T2B

Rest as needed

50-40-30-20-10 calorie row- 1 min rest btw sets		 11m 08s
Performed as RX
Patrick Mitrovich 06/21/2016 WolfPack Barbell and Fitness 210616 CJ, work up to 80% 1 x 5 sets

Back squat 3,2,1,1,1,1,1

Running Clock
At 0:00 30 snatches 135/95
At 6:00 30 CJ 135/95
At 12:00 30 thrusters 135/95
 13m 58s
Performed as RX
Patrick Mitrovich 06/20/2016 WolfPack Barbell and Fitness 200616 Snatch: work up to 80% 1 x 5 sets

6-5-4-3-2-1
ring muscle ups
front squat 205/145

Cindy
AMRAP 20
5 pull ups
10 push ups
15 air squats		 21 rounds 0 reps
Performed as RX
Patrick Mitrovich 06/23/2016 WolfPack Barbell and Fitness 230616 Back Squat 3 x 10 sets @ 75%

Death by kipping HSPU (reps do not have to be unbroken)

7 RFT
7 hang squat cleans 135/95
7 bar facing burpees
7 C2B pull ups		 13m 02s
Performed as RX
Patrick Mitrovich 06/27/2016 WolfPack Barbell and Fitness 270616 Front Squat 3,2,1,1,1,1,1

AMRAP 10 of:
10 Hang Power Snatches
10 OHS
10 Power Cleans
10 Thrusters
10 SDHP
(95/65)

Midline
3 rounds of:
Every 2 minutes on the 2 minutes
Mins 1-2: 100 Double unders
Mins 3-4: 30 GHDSU
Mins 5-6: 30 Calorie Row		 3 rounds 26 reps
Performed as RX
Patrick Mitrovich 06/28/2016 WolfPack Barbell and Fitness 280616 Front Squat 10x3 @ 78%
Back Squat 3x3 @ 75%

With a running clock:
Bergeron Beep Test
EMOM for as long as possible
7 Thrusters, 75/55
7 Pull ups
7 Burpees		 5 rounds 0 reps
Performed as RX
Patrick Mitrovich 06/29/2016 WolfPack Barbell and Fitness 290616 5-10 minutes of light jerk work 135 or less
Focus on technique

Clean and jerk 85% 1 x 5 sets

21-15-9
Deadlifts 315/205
Box jumps 30/24"

Rest as needed

4 x 500m row (rest 3 minutes btw sets)		 5m 22s
Performed as RX
Patrick Mitrovich 06/30/2016 WolfPack Barbell and Fitness 30062016 OHS 3 x 3 @75%

Snatch Balance 3,2,1,1,1,1

With a running clock
A. At the 0:00
EMOMx6: 3 Squat Snatches at 70%

B. At the 10:00
EMOMx6: 3 Squat Clean and Jerks at 70%

C. At the 20:00
Death by TTB
 14 rounds 12 reps
Performed as RX
Patrick Mitrovich 07/04/2016 WolfPack Barbell and Fitness 050716 Glen
30 CJ (135/95)
1 Mile Run
10 Rope Climbs
1 Mile Run
100 Burpees		 37m 02s
Performed as RX
Patrick Mitrovich 07/06/2016 WolfPack Barbell and Fitness 06072016 Snatch 5 x 1- work up to about 80% but go off how you feel

Front Squat 3 2 1 1 1 1 1

4 RFT
12 deads 205/145
12 burpees
12 KB swings 70/53
12 wall ball 20/14		 11m 20s
Performed as RX
Patrick Mitrovich 07/07/2016 WolfPack Barbell and Fitness 07072016 Muscle snatch from floor+hang snatch+snatch: 1+1+1 x 5 work sets

Rack Jerk 1 1 1 1 1

AMRAP 6- 3 unbroken HSPU

3 RFT:
500m row
9 thrusters 115/85		 7m 39s
Performed as RX
Patrick Mitrovich 07/11/2016 WolfPack Barbell and Fitness 110716 muscle snatch from floor: max for the day.

snatch: 5 singles working up to a heavier weight. no more than 5 singles. (no misses)

snatch balance: work up to a heavier weight than you used in the snatch: no misses! concentrate on speed punching under the bar!!

5RFT
5 squat clean thrusters 135/95
10 C2B

EMOM 8
Even 60 dubs
Odd 5 strict pull ups
 7m 09s
Performed as RX
Patrick Mitrovich 07/12/2016 WolfPack Barbell and Fitness 120716 Front squat 10 sets x 3 @ 75%

Back squat 3 x 3 @ 75%

"Surfer on Acid"
3 Rounds:
400 Meter Run
21 Burpees
 8m 22s
Performed as RX
Patrick Mitrovich 07/13/2016 WolfPack Barbell and Fitness 130716 Clean + front squat + jerk 1+3+1 x 5

Jackie
1000m row
50 thrusters 45#
30 pull ups		 6m 44s
Performed as RX
Patrick Mitrovich 07/18/2016 WolfPack Barbell and Fitness 180716 1. Clean and Jerk
Work up to a heavy Complex of: 1 Power Clean + 1 Hang Squat Clean + Push Jerk + Split Jerk


2. Conditioning
5 RFT
30 Cal Row
30 BJ, 24/20
30 Wall Balls		 24m 25s
Performed as RX
Patrick Mitrovich 07/19/2016 WolfPack Barbell and Fitness 190716 EMOMx12:
First 4 mins are Power Snatch + Hang Squat Snatch + Snatch Balance
Second 4 mins are Hang Squat Snatch
Final 4 mins are Squat Snatch

"C2B Lynne"
5 rounds of:
Max Bench Press, Bodyweight
Max unbroken Pull ups*
Rest 3 minutes between supersets and 1 min rest between movements
*If max set of C2B pull ups are over 30, do strict chin-over-bar pull ups instead		 88 reps
Performed as RX
Patrick Mitrovich 07/20/2016 WolfPack Barbell and Fitness 200716 1. Sumo Dead Lift
4x6 reps for max load, unlimited rest between sets

2. Conditioning
"Christine"
3 RFT:
500m Row
12 Deads, Bodyweight
21 BJ, 24/20

3. Strength Accessory
A. 3x6 Single Leg Step ups (6/side before switching)
B. 3x6-10 Glute Ham Raises
C. 3x20 Weighted Sit up - feet anchored with dumbbell across chest		 10m 05s
Performed as RX
Patrick Mitrovich 07/21/2016 WolfPack Barbell and Fitness 21072016 1. Weightlifting
Running Clock
Mins 1-8:
EMOMx8: 1 Squat Snatches (85%)
Rest 4:00
Mins 12-20:
EMOMx8: 1 Squat CJ (85%)
Rest 4:00
1 minute row test for max cals

2. Conditioning
150 Double unders
50 Wall Balls
100 Double unders
35 Wall Balls
50 Double unders
20 Wall Balls
 8m 14s
Performed as RX
Patrick Mitrovich 07/25/2016 WolfPack Barbell and Fitness 25716 Conditioning
3 Rounds of Cindy
1 Round of DT
2 rounds of Cindy
1 Round of DT
1 rounds of Cindy
1 round of DT

Squats
3x8 Front Squats

Gymnastics Strength
5x5
Strict Ring Dip
Strict Pul up

Midline
5 Super Sets of:
20 GHDSU
20 Hip Extension
 8m 58s
Performed as RX
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