Jen Stewart

Hometown:
FL
Gym:
CrossFit ATP
Gender:
Female
Age:
54
Height:
5' 6"
Weight:
142 lbs

July 16, 2012

Performed at: CrossFit ATP
Workout Name: oly lift 7/14/12
Description:
Results: 60m 00s
Performed as RX

160 similar workouts

Date Name WorkoutDescription Results
12/09/2013 WOD
4 rounds for reps of:
1:00 ME Wall Balls 20/14
0:30 Rest
1:00 ME KBS 32/24kg
0:30 Rest
1:00 Burpee Over-the-Box Jumps 24/20
0:30 Rest
 204 reps
Workout Scaled
12/04/2013 WOD
3 rounds for time of:
40 Double-Unders
20 T2B
10 Overhead Squats 95/65
 10m 15s
Performed as RX
12/02/2013 WOD
3 rounds for reps of:
1 min ME Plate Ground to Overhead 45/25
1 min ME OH Lunges with Plate 45/25
1 min ME C2B Pull-ups
Rest 1 min between rounds.
 151 reps
Performed as RX
11/27/2013 WOD
3 rounds for time of:
50 Double-Unders
21 Lateral Burpees (over bar)
7 Power Snatches 135/95
 14m 05s
Workout Scaled
11/13/2013 Conditioning
4 rounds for time of:
7 Power Snatches 155/105
14 Lateral Box Jumps (touch on top) 20
21 Wall Balls 20/14
 13m 00s
Workout Scaled
11/11/2013 WOD "Jack"
115/75 pound Push press, 10 reps
10 KB Swings-24/16kg
10 Box jumps, 24/20 inch box
Max Rounds in 20 Min		 10 rounds 0 reps
Performed as RX
11/08/2013 WOD
10 HSPU
1 Power Cleans 135/95#
9 HSPU
2 Power Cleans 135/95#
8 HSPU
3 Power Cleans 135/95#
7 HSPU
4 Power Cleans 135/95#
6 HSPU
5 Power Cleans 135/95#
..
1 HSPU
10 Power Cleans 135/95#		 14m 30s
Performed as RX
11/06/2013 WOD
For time:
50 KB Swings 24/16kg
-then-
21-15-9 of:
Wall Balls 20/14
C2B Pull-ups		 10m 05s
Workout Scaled
11/04/2013 WOD
For time:
45 T2B
-then-
3 rounds of:
15 Deadlifts 185/135
15 Back Squats 185/135
Notes: Use one bar for this workout, and racks may NOT be used. The bar must be take
from the ground and placed in the back rack to perform Back Squats.		 13m 34s
Workout Scaled
10/30/2013 WOD
5 rounds for distance and reps of:
:30 ME Weighted 20 Box Step-ups 95/65# front rack
:30 Rest
:30 Double KB Clean & Press 24/16kg
:30 Rest
:30 ME (trips) 10m Shuttle Run
:30 Rest		 119 reps
Workout Scaled
10/28/2013 WOD
For total reps.
EMOM for 10 minutes (beginning @ 0:00):
10 Burpees
After completing 10 Burpees, with the remainder of the minute complete:
ME Double-Unders
*Score is total number of Double-Unders.
*** MAX EFFORT!!!!!!!		 97 reps
Performed as RX
10/25/2013 WOD
30 T2B
20 Push Press 115/75#
20 T2B
10 Push Press 115/75#
10 T2B
5 Push Press 115/75#		 7m 50s
Performed as RX
10/23/2013 WOD
3 rounds for time of:
10 KB Cleans (Double bells) 24/16kg
20 Wall Balls 20/14
50 Double-Unders		 12m 04s
Workout Scaled
10/21/2013 WOD
12 min AMRAP of:
200m Shuttle Run (100m down/100m Back)
30 Lateral Jumps 12"
200m Shuttle Run (100m down/100m Back)
15 C2B Pull-ups
 120 reps
Workout Scaled
10/09/2013 WOD
For time:
100 Double-Unders
30 HSPU
100 KB Swings 24/16kg
30 Ring Dips
100 Double-Unders
 18m 48s
Workout Scaled
10/07/2013 WOD
*This is one continuous piece, with no breaks between parts.
1:00 ME Muscle-Ups
3:00 AMRAP of:
9 Shoulder to OH 115/75
12 TTB
1:00 ME Muscle-Ups
3:00 AMRAP of:
9 Shoulder to OH 115/75
12 TTB
1:00 ME Muscle-Ups
 116 reps
Workout Scaled
09/28/2013 LuRong WOD 3
The Rep Sequence

Round 1
10 Hang Power Cleans
20 Meter Sprint
Round 2
8 Hang Power Cleans
40 Meter Sprint
Round 3
6 Hang Power Cleans
60 Meter Sprint
Round 4
4 Hang Power Cleans
80 Meter Sprint
Round 5
2 Hang Power Cleans
100 Meter Sprint		 4m 13s
Performed as RX
09/27/2013 WOD
AMRAP 8 min:
15 Front Squats 135/95
12 T2B
9 Push Jerks 135/95

*Max effort please!!		 8m 00s
Performed as RX
09/27/2013 WOD
AMRAP 8 min:
15 Front Squats 135/95
12 T2B
9 Push Jerks 135/95

*Max effort please!!		 2 rounds 2 reps
Performed as RX
09/25/2013 WOD
5 rounds for total working time of:
3 Muscle-Ups (mod 6)
30 KB Swings 24/16kg (all out no gaming for MU)
3 Muscle-Ups
Rest 1:00 after each round.
 15m 02s
Workout Scaled
09/23/2013 WOD
3 rounds:
25 Burpees
Run 800m
 21m 20s
Performed as RX
09/20/2013 WOD
7 rounds for total reps of:
30 Seconds ME Double-unders
30 Seconds ME Power snatch 115/75
Rest 1 minute between rounds.
 204 reps
Performed as RX
09/19/2013 18 Min Time Cap:
21-18-15-12-9-6-3 of:

Wall Balls
Deadlifts
Box Jumps
Make sure to watch the video and read everything on this page! All Standards are the same for all divisions: Opens, Masters, and Masters +		 14m 30s
Performed as RX
09/18/2013 WOD
100 Burpees for time.
*Every two minutes (beginning at 0:00): 5 Strict Pull-ups
 9m 09s
Workout Scaled
09/13/2013 For time
3 rounds:
30 Alternating pistols
20 T2B
10 Wall Walks

 23m 00s
Workout Scaled
09/11/2013 15 minute AMRAP of:
10 Power Clean and Jerk-135/95
15 KB swings 24/16kg
15 KB Hi-Pulls 24/16kg
Note: The KB should touch the floor between every rep hi-pull.
 3 rounds 11 reps
Performed as RX
09/06/2013 Conditioning
AMRAP 12 mins:
Ascending ladder of:
3 Thrusters 115/75
3 Box jumps 30/24
3 C2B
6 Thrusters 115/75
6 Box jumps 30/24
6 C2B
9 Thrusters 115/75
9 Box jumps 30/24
9 C2B.until 12 mins is over.
 0 rounds 79 reps
Performed as RX
09/04/2013 Conditioning
30 KB swings 32/24kg
30 Burpees
20 KB swings 32/24kg
20 Burpees
10 KB swings 32/24kg
10 Burpees
 6m 41s
Workout Scaled
08/28/2013 WOD
3 rounds for total time of:
9 HSPU
50 KBS 24/16kg
9 Bar Muscle-Ups(ring MU/C2B)
Rest 2 minutes between rounds.
 17m 10s
Workout Scaled
08/26/2013 7 rounds for total reps of:
2 minute AMRAP of-
30 Double-UndersME C2B Pullups (15 rep cap)ME Burpees
*Rest 1 minute.
Notes: The cap on C2B Pullups is 15 reps. These reps do not have to be unbroken. Once you hit this cap, immediately drop down and perform ME Burpees with the remainder of the 2 minute cycle.
 300 reps
Performed as RX
08/19/2013 Conditioning
5 rounds for reps of:
20 sec. ME Push Press 115/75
10 sec. Rest
20 sec. ME C2B Pull-ups
10 sec. Rest
40 sec. ME Burpee Box Jumps 24/20
20 sec. Rest
score total reps		 67 reps
Performed as RX
08/16/2013 Conditioning
3 rounds:
7 Front squats @ 70%21
KB OH swings @ 24/16kg
50 Double-unders
For time.
Note: Racks may not be used for the front squats.
 11m 12s
Performed as RX
08/14/2013 15-12-9-6
Pullups
OHS-115/75
30 dubs between each set		 17m 15s
Performed as RX
08/12/2013 Conditioning
With no rest between sections:
1 minute ME Strict Pull-ups
3 minute AMRAP of:
15 Burpees
10 Push Press 75/115#
2 minutes ME Strict Pull-ups
3 minute AMRAP of:
15 Burpees
10 Push Press 75/115#
1 minute ME Strict Pull-ups
 0 rounds 90 reps
Performed as RX
07/24/2013 WOD
3 rounds for time of:
7 Strict Presses 115/65#
14 Hang Power Cleans 115/65#
21 Lateral Burpees (over bar)
 10m 07s
Performed as RX
07/20/2013 OLY Class Snatch
2 sets of 3 at 60% - 60 lbs
2 sets of 3 at 65% 65 lbs

Back squat -65%
3 sets of 5
115 lbs

Push Press -65%
5 sets of 3
85 lbs

Snatch Grip Deadlift
70% snatch
70 lbs

5 /5 box jumps as fast as possible
sets done in 8 seconds each		 60m 00s
Performed as RX
07/19/2013 21-15-9
Hang Power Clean-135/95
Wallballs		 7m 37s
Performed as RX
07/15/2013 WOD
3rds
400m
100 dubs
 18m 27s
Workout Scaled
07/12/2013 Run 1 Mile

Core
L-sits 5rds 20:10
 7m 53s
Performed as RX
07/10/2013 150 Burpees for time. 11m 27s
Performed as RX
07/01/2013 WOD
12 minute AMRAP of:
7 Power Clean & Jerks @ 155/105
14 Front Squats @ 155/105
Run 200m		 0 rounds 63 reps
Workout Scaled
06/28/2013 WOD
10 minute AMRAP of:
5 Heaving Snatch Balances @ 75%
10 Snatch Grip Deadlifts @ 75%
15 HR Push-ups		 150 reps
Performed as RX
06/26/2013 Skill HSPU EMOM 5 reps 5 min

12min AMRAP
Jump rope-50 dubs
Wallballs-20/14 ME Unbroken for score
 12m 00s
Performed as RX
05/06/2013 WOD
*With a running clock and no rest between:

2 minutes ME Handstand Hold (accumulate as many seconds as possible)

6 minute AMRAP of:
15 Hang Power Cleans @ 115/75
15 Burpees

2 minutes ME Handstand Hold (accumulate as many seconds as possible)

4 minute AMRAP of:
10 Hang Power Cleans @ 115/75
10 Burpees

2 minutes ME Handstand Hold (accumulate as many seconds as possible)
 113 reps
Performed as RX
03/13/2013 Buy in OHS 25 reps (95/135)
21-15-9
Wallballs (14/20)
K2E
Cash out OHS 25 reps (95135)		 13m 15s
Workout Scaled
03/11/2013 WOD: 5rds
DL-12 reps (105/155)
FS-9 reps
Push Jerk-6 reps
*5 burpee penalty for dropping bar		 15m 57s
Workout Scaled
03/04/2013 WOD:AMRAP 10min
HSPU 4 reps
SDHP 8 reps (95/135)
Box Jumps 12 reps (24/30)
 4 rounds 6 reps
Performed as RX
02/25/2013 WOD: 4 RDS
every 2 mins.
200 meters sprint
OBBurpees 5 reps
DL ME (185/155)

Core:
Russian twist 40:20 5 rds		 23 reps
Performed as RX
02/22/2013 WOD:Chipper
Front Squat 20 reps (205/155) RX out of rack only
Box Jumps 30 reps (30/24)
KB Swings 40 reps (32/20)
Wall Balls 50 reps (20/14)

 9m 15s
Workout Scaled
02/15/2013 Nancy 5 rounds for time of:
400 meter run
95/65 pound Overhead squat, 15 reps		 19m 21s
Workout Scaled
02/04/2013 METCON
3 RFT
30 SDHP (32/24)
25 Wall Balls (20/14)

CORE
T2B 3xME
 10m 30s
Performed as RX
01/28/2013 METCON (compare to 10/15/12)
5 rounds (3 min : 1 min)
200 m sprint
Remainder time ME deadlifts (225/185)
* Score = ME deadlifts		 45 reps
Performed as RX
01/04/2013 METCON
AMRAP 20 mins *
400 m run
Max UNBROKEN T2B's

*Score = max T2B'
 65 reps
Performed as RX
12/21/2012 WOD:5Rds
Sled Push (90/180) 200 ft.
Wall Climbs 3 reps
400 Meters		 25m 30s
Performed as RX
12/03/2012 WOD: 1 mile
SD 21 reps (185/155)
800
SD 21 reps
1 mile
 27m 51s
Performed as RX
11/21/2012 400 meter carry in rack of (135/95)
every 15 steps 1 thruster
*penalty for dropping bar is 5 burpees
 22m 48s
Workout Scaled
11/19/2012 WOD. 4 rds. in 2 mins.
200 meter sprint
5 over the bar burpees
ME DL 155/205
 0 rounds 20 reps
Performed as RX
11/16/2012 WOD 5 RDS
400 meters
200 ft OH Walk (135/95)
200 ft Pinch Carry (45/25)		 27m 28s
Performed as RX
11/14/2012 WOD:2 min. ME/ 1 min. rest
Pull-ups
Dubs
HSPU
Butterfly situps
Wallballs
Swings (24/16)
Box Jumps (30/24)
 0 rounds 260 reps
Performed as RX
11/07/2012 Tommy Mac
 25m 41s
Workout Scaled
10/31/2012 3 RFT
20 T2R
30 Wall balls 20/14
400 m run
 16m 45s
Performed as RX
10/26/2012 100 Dubs/300 singles
21-15-9
Snatch-65/95
Barbell burpees (each jump counts as one)
100 Dubs/300 singles		 25m 13s
Performed as RX
10/24/2012 "Surprise Benchmark" 60m 00s
Performed as RX
10/22/2012 WOD
10 mins AMRAP
DL-10 reps 135/205
Dubs-50

5 min rest
then:

AMRAP 10 min

200 m sprint
15 air squats
 15 rounds 0 reps
Performed as RX
10/15/2012 WOD:5 Rds; 3:1
200 meters
duration of time DL for reps (225/185)
 40 reps
Workout Scaled
10/10/2012 Chipper
100 Dubs
90 sit-ups
80 Squats
70 Ring dips
60 Box Jumps
50 Wall Balls
40 Walking Lunges
30 Pull ups
20 HSPU
10 OHS
 39m 57s
Workout Scaled
10/08/2012 WOD: 10-9-8-7-6-5-4-3-2-1
DL (BW)
Pistols L/R
100 meter SPRINT
 23m 16s
Workout Scaled
10/01/2012 Nancy 5 rounds for time of:
400 meter run
65/95 pound Overhead squat, 15 reps		 17m 54s
Performed as RX
09/16/2012 Roy Five rounds for time of:
155/225 pound Deadlift, 15 reps
20/24 Box jumps, 24 inch box
25 Pull-ups		 32m 14s
Workout Scaled
09/07/2012 WOD
KB Swings 100-80-60-40 (24/16)
Pull ups 10-20-30-40
Run 800-600-400-200
 32m 51s
Workout Scaled
09/05/2012 WOD 35 min. cap
5 rds:(95/135)
Deadlift 15 reps
Hang power clean 12 reps
FS 9 reps
Push Press 6 reps
*bar down 400 meters
 23m 19s
Workout Scaled
09/03/2012 1 mile run
250 double unders = 750 singles
1 mile run
250 double unders = 750 singles
1 mile run
 60m 00s
Performed as RX
08/31/2012 WOD:
MU 5-4-3-2-1
Front Squats 2-4-6-8-10 (F135/M205)
 6m 19s
Workout Scaled
08/29/2012 7 RDS.
OH Swings-21 reps (32/24)
200 meters
Pull ups 15 reps
 32m 14s
Workout Scaled
08/27/2012 WOD "Isaac"

:)		 14m 04s
Performed as RX
08/24/2012 WOD: 5 Rds of 3min. on/3 min. off
Sled Push 10 meters high bar/ 10 meters low bar(180/270)
Jump Slam Balls ME

*Competitors WOD: 40 sets of
Heavy KB swings 15/15
 130 reps
Performed as RX
08/22/2012 Angie For time:
100 Pull-ups
100 Push-ups
100 Sit-ups
100 Squats
*must finish exercise before moving to next exercise

*Competitors WOD:
OHS 5x5
 26m 26s
Workout Scaled
08/17/2012 WOD
OHS 5 reps (75/115)
Ring Dips 20 reps
50 HS Walks or 40 Shoulder Touches
OHS 4 reps
Ring Dips 15 reps
40 HS Walks or 30 Shoulder Touches
OHS 3 reps
Ring Dips 10 reps
30 HS Walks or 20 Shoulder Touches

*Competitors
5rds (Weighted vest desired)
Row 250 meters
Rope 1 rep		 8m 25s
Workout Scaled
08/10/2012 WOD: 4 RDS
Reverse Sled Pull 100 ft. (90/180)
400 meter
Competitor- skill work pullups etc.
 12m 24s
Performed as RX
08/08/2012 15 AMRAP:
4 reps of
Deficit HSPU
Hang Power Clean (115/155)
50 Dubs
8 reps
12 reps
16 reps.....
 3 reps
Workout Scaled
08/06/2012 WOD: 4 RDS
in 2 min.
200 meter sprint
BB Burpees 5 reps
Deadlift for reps (185/155)
*no rest btw rds
Competitor-skill work pullups / 2 rds max pullups with 1 min rest
 14 reps
Performed as RX
08/01/2012 WOD: 5 rds
400 meter
OHWalk 200 ft (95/135)
Plate Carry 200 ft (25/45)
 33m 07s
Performed as RX
07/30/2012 WOD: 5 rds:
2 mins. of
200 meter sprint
Hang Power Snatch (55/75) for reps
1 min. rest after each set

 61 reps
Performed as RX
07/23/2012 WOD

20 Burpee Pull-up buy in:

21-15-9 of,
Cleans (95/135)
T2R

Cash out 20 Burpee Pull-up
 17m 57s
Workout Scaled
07/18/2012 Chipper
100 Air Squats
90 Ab Mat Situps
800 meter
70 Wallballs
60 KB Swing (16/24)
50 Box jump
400 meter
30 OHS (55/75)
20 Hindu pushups
10 muscle ups
 30m 00s
Workout Scaled
07/17/2012 AMRAP in 15 min.
Power Snatch (55/75) 15 reps
Burpees 10 reps		 7 rounds 0 reps
Performed as RX
07/16/2012 WOD: 3 Rounds
Dubs 100/300
Sled Push (270/180) 100 ft.
50 meter Sprint		 20m 03s
Performed as RX
07/16/2012 oly lift 7/14/12
60m 00s
Performed as RX
07/14/2012 oly lift 7/14/12 60m 00s
Workout Scaled
07/13/2012 WOD: 20 reps of, (65/95)
Thruster
SDHP
Push Jerk
OHS
Front Squat
*4 burpees every min. on the min
 9m 45s
Performed as RX
07/04/2012 1 mile
150 Dubs
50 Burpees
800 meters
100 Dubs
35 Burpees
400 meters
50 Dubs
20 Burpees		 37m 17s
Performed as RX
06/29/2012 "Baby Sian"

800 meters
125 dubs
800 meters
125 dubs
800 meters
 23m 05s
Performed as RX
06/27/2012 Four rounds
400 meters
Hang Power Snatch-15 reps F65/M95
Wall climbs-5 reps
Abmat sit ups-30 reps		 30m 45s
Performed as RX
06/25/2012 BMB WOD 2 WOD
50 Buy in Hang Power Cleans-F65/M95
OHS-10 reps
KB Farmers carry in the rack-F12kg/M16kg		 9m 26s
Performed as RX
06/22/2012 WOD
15-12-9-6-3
Cleans-F95/M135
Muscle ups
Jump slamball		 17m 27s
Workout Scaled
06/18/2012 Three rounds
100 dubs (mod 300 singles)
Reverse lunges- 10 reps (95/135)
Ring Dips-15 reps		 23m 45s
Workout Scaled
06/11/2012 WOD
"Jorge 44"
Air Squats
Pull ups
Body weight walking lunges
Push up release
440 meters
Hang Power cleans-95/65
Vsit ups
Spiderman pushups
KB swings-24/16
Burpees
Pushpress-95/65		 33m 11s
Workout Scaled
06/08/2012 WOD: 3 rounds of:
Box Jumps 20 reps (24/30)
OH Lunges 200 ft. (25/45)
Dubs 50
 24m 59s
Performed as RX
06/06/2012 WOD: 1-2-3-4-5-6-7-8-9-10
KB Thrusters L/R (F12/M16)
Slam ball (F20/M30)
Pull-ups
 17m 59s
Workout Scaled
06/04/2012 WOD AMRAP (15min.):
Muscle ups 5 reps
Snatch grip Deadlifts 10 reps (F185/M225)
 133 reps
Workout Scaled
05/25/2012 WOD WOD: 3 rounds of
Waiters Walk 200 ft. (F65/M95)
HSPU 15 reps
Dubs 100
 20m 53s
Workout Scaled
05/23/2012 WOD WOD:4 rounds of:
KB OHSwings 15 reps (F16/M24)
Pistols 15 reps (L/R)
100 meter sprint		 16m 04s
Workout Scaled
05/22/2012 skills and strength 60m 00s
Workout Scaled
05/18/2012 WOD WOD
AMRAP 15 min
3x5 min blocks/ min rest in between rounds
HSPU-8 reps
KB Push press-10 reps R/L (F12/M20)
Russian twist-12 reps
 0 rounds 246 reps
Workout Scaled
05/16/2012 WOD WOD
Four rounds
Reverse Lunges-10 reps R/L (F95/M135)
Fireman hose drag 200ft
Burpee Wall jumps-5
 17m 18s
Performed as RX
05/13/2012 WOD
100 swings
30 dubs
1 rope
75 swings
60 dubs
1 rope
50 swings
90 dubs
1 rope
25 swings
120 dubs
1 rope
 25m 37s
Workout Scaled
05/09/2012 WOD WOD
Three rounds
Sleds 200 ft heavy
50 dubs
Wallball-15 reps
 24m 19s
Performed as RX
05/07/2012 WOD WOD
15-12-9
Thruster-F95/135
Burpees
KB Snatch-F16kg/M24kg
 11m 45s
Workout Scaled
05/04/2012 WOD WOD
10-9-8-7-6-5-4-3-2-1
Hang Cleans (95/135)
Jump Slam Ball
Floor Wipers
 14m 45s
Workout Scaled
05/02/2012 WOD WOD
Five rounds
OH Plate Walking Lunges 200 ft. (25/45)
HSPU 15 reps
 32m 56s
Workout Scaled
04/30/2012 04/30/12 Back Squat 1RM

WOD: 4 Rounds:
KB Chest press 15 reps L/R (12/24)
Donkey Kicks 15 reps
Sots Press 15 reps (45/35)
 15m 11s
Performed as RX
04/27/2012 WOD: AMRAP 15 min.
KB Snatch L/R 10 reps (16/24)
Ring Push-ups 10 reps
Dubs 30 reps
 15m 00s
Workout Scaled
04/25/2012 WOD: 4 Rounds of
OHS 10 reps (F75/M115)
HSPU 10 reps
Monkey Bars 1 way
400 meters
 29m 45s
Performed as RX
04/23/2012 WOD Bring your running shoes and jumprope !!!! 46m 20s
Performed as RX
04/16/2012 WOD 5 rounds for max weight:

7x through, rest anywhere but the floor...

Power Clean

Front Squat

Shoulder to Overhead

Back Squat

Shoulder to Overhead

*F55/M95
*add 10lbs after each round
*10 burpee penalty for resting bar on floor,before completing round!		 19m 33s
Workout Scaled
04/13/2012 WOD WOD:
3Rounds:
800 meters
100 Air Squats
50 AbMat Sit-ups		 27m 10s
Performed as RX
04/11/2012 WOD:
5 Rounds:
Push Press 8 (95/135)
Sled Push 100 ft.
400 meters
 21m 47s
Workout Scaled
04/06/2012 WOD WOD
Four rounds
Burpee Wall Jumps-5
OHS-10 reps F75/M115
Wallball abs-15 reps
400 meters		 22m 26s
Performed as RX
04/04/2012 WOD
1-2-3-4-5-6-7-8............
15 min.
Hang Power Snatch-F65/M95
T2R
Jump Slamball
 9 reps
Performed as RX
03/16/2012 CrossFit Games Open 12.4 Complete as many rounds and reps as possible in 12 minutes of:

150 Wall balls
90 Double-unders
30 Muscle-ups		 0 rounds 240 reps
Performed as RX
03/14/2012 Murph For time:
1 mile Run
100 Pull-ups
200 Push-ups
300 Squats
1 mile Run

Partition the pull-ups, push-ups, and squats as needed. Start and finish with a mile run. If you've got a twenty pound vest or body armor, wear it.		 43m 47s
Workout Scaled
03/09/2012 CrossFit Games Open 12.3 Complete as many rounds and reps as possible in 18 minutes of:
15 Box jumps, 20-24" box
75/115 pound Push press, 12 reps
9 Toes-to-bar		 0 rounds 243 reps
Performed as RX
03/05/2012 WOD Four Rounds

KB Russian Swing- 15 reps F20/M32
Pullups-15 reps
L-sit dips-15 reps
400 meters		 25m 26s
Workout Scaled
03/02/2012 WOD WORKOUT 12 . 2

MEN - includes Masters Men up to 54 years old

Proceed through the sequence below completing as many reps as possible in 10 minutes of:
75 pound Snatch, 30 reps
135 pound Snatch, 30 reps
165 pound Snatch, 30 reps
210 pound Snatch, as many reps as possible



WOMEN - includes Masters Women up to 54 years old

Proceed through the sequence below completing as many reps as possible in 10 minutes of:
45 pound Snatch, 30 reps
75 pound Snatch, 30 reps
100 pound Snatch, 30 reps
120 pound Snatch, as many reps as possible



MASTERS MEN - includes Masters Men 55

Proceed through the sequence below completing as many reps as possible in 10 minutes of:
45 pound Snatch, 30 reps
75 pound Snatch, 30 reps
100 pound Snatch, 30 reps
120 pound Snatch, as many reps as possible



MASTERS WOMEN - includes Masters Women 55

Proceed through the sequence below completing as many reps as possible in 10 minutes of:
35 pound Snatch, 30 reps
55 pound Snatch, 30 reps
75 pound Snatch, 30 reps
90 pound Snatch, as many reps as possible		 52 reps
Performed as RX
02/29/2012 WOD 5-3-1 program
Backsquat-1 Rm

WOD
1-2-3-4-5-6-7-8-9.....
Complete as many in 20 min. of:
Front Squat-F95/M135
HSPU
KB OH Swing-F16/M24
T2R


 6 reps
Performed as RX
02/27/2012 WOD 10 minutes to find:
Strict Press-1 Rm

WOD
AMRAP in 15 minutes
3 Muscle ups
6 OHS F75/M115
9 Wallballs
12 Situps (ab mats)
15 Dubs		 6 rounds 0 reps
Workout Scaled
02/24/2012 WOD WOD

Four rounds
Sled push-200 ft (lowbar)
Box jumps-25 reps
Double unders-50 reps(150 sinlges)
Rope climb-2 (mod 10)
Two stairs and two bear crawls around the red mats
 40m 49s
Workout Scaled
02/22/2012 WOD WOD
Five rounds
Back squat-10 reps F95/M135
Windshield wipers-10 reps R/L
HSPU-10 reps
100 meters sprint
 26m 02s
Performed as RX
02/17/2012 WOD WOD
Three rounds:
Hang Power Snatch-15 reps F55/M75
KB OHS-15 reps F16kg/M24kg (mod true snatch)
Stairs x 2- 5 tuck squats each stair
* up and down is one on the stairs!		 10m 39s
Performed as RX
02/15/2012 WOD WU
Joint mobility
800 meters

WOD
Four rounds:
3 Muscle ups
6 HSPU
9 Jump Slamballs
12 DL (F155/M205)
50 Dubs
 25m 15s
Workout Scaled
02/10/2012 WOD WU
3 rounds:
400 meters
50 Dubs

WOD
3 Rounds:
Pullup
Front Squat (girls) Thruster (boys) 95lbs
Box Jump
Deadlift (girls) Power Clean (boys) 135lbs
Burpee
1 min per station. Either athlete can start workout but they will then leap frog each other for entire workout. NO REST between rounds. Score is total team reps.
Further explantion for those confused.... Teammate 1 starts with pullup for 1 min, at "rotate" teammate 2 does Front Squat/Thruster for 1 min, at rotate teammate 1 is back up and does box jump. This continues back and forth until the Team has completed 3 rounds. Yes there is strategy involved.
 283 reps
Workout Scaled
02/08/2012 WOD WU
Joint Mobility
800 meters
Agility ladder

WOD
Eight rounds:
Power Snatch-5 reps F65/M95
OHS-5 reps F65/M95
Parallettes pass thru-5 reps
Dubs-30 reps
100 meters
 29m 28s
Performed as RX
02/03/2012 WOD WU
Joint mobility
WOD
Four rounds:
1 mile before and after
10 Jump slam balls
12 Wallballs (F14/M20)
15 OH Squats (F65/M95)
20 Situps		 34m 03s
Performed as RX
02/01/2012 WU
Joint Mobility drills with lacrosse balls
WOD
800 meters
50 Dubs
10 Box jumps
40 Dubs
20 Box jumps
30 Dubs
30 Box jumps
20 Dubs
40 Box jumps
10 Dubs
50 Box jumps
800 meters		 22m 54s
Performed as RX
01/30/2012 WOD WU
Joint Mobility
"Randy"
75 Power Snatches-F55/M75
WOD
21-15-9
Split Jerk-F95/M135
HSPU
400


 25m 46s
Workout Scaled
01/20/2012 WOD WU
10 minutes
jumprope 1min/burpees 1min

WOD

1-2-3-4-5-6-7-8-9...........
in 15 minutes
Cleans-F95/M135
Jump Slamball
T2R		 8 rounds 0 reps
Workout Scaled
01/17/2012 WOD WOD

Five rounds
Pistols-5 R/L sprint 50ft then 5R/L Pistols again
Snatch-10 reps F65/M95
 18m 37s
Workout Scaled
01/16/2012 1 Mile 1 mile T/T 7m 35s
Performed as RX
01/13/2012 WOD WU
Agility Ladder
Mobility drills

WOD

AMRAP
200 meters
Sled push-100ft (Low Bar)
Wall Jump-2 jumps
Power Snatch-3 reps F75/M115

 6 rounds 0 reps
Performed as RX
01/11/2012 Nancy WU
"Annie"

50-40-30-20 and10 rep rounds of:
Double-unders
Sit-ups

WOD

5 rounds for time of:
400 meter run
95/65 pound Overhead squat, 15 reps		 18m 20s
Performed as RX
01/09/2012 bjj 90m 00s
Workout Scaled
01/06/2012 WOD WU
Mini tabata
8 rounds 20/10:
box jump burpees

WOD
Three rounds
OH walking plate lunges-F25/45 (200ft)
Pullups-15 reps
Rope climb-1 ascent (mod 5)
800 meters		 35m 19s
Workout Scaled
01/05/2012 brazilian jiu jitsu 90m 00s
Workout Scaled
01/04/2012 WOD WU: ANNIE
50-40-30-20-10 reps:
double unders
sit-ups

WOD:
10-9-8-7-6-5-4-3-2-1 reps:
Power Clean (F115/M155)
muscle-ups		 18m 53s
Workout Scaled
01/04/2012 Brazilian Jiu Jitsu 90m 00s
Workout Scaled
01/03/2012 Brazilian Jiu Jitsu 90m 00s
Workout Scaled
01/02/2012 WOD WU:
Joint Mobility/ 400 meters

WOD
Two rounds

20x Jump Squats
Farmers Walk 200 ft.(F16kg/M24kg)
20x Wall Balls
Farmers Walk 200 ft.(F16kg/M24kg)
20x SDHP (F65/M95)
Farmers Walk 200 ft.(F16kg/M24kg)
20x Ring Push-ups
Farmers Walk 200 ft. (F16 kg/M24kg)
 18m 37s
Performed as RX
12/31/2011 WOD WU:
Parking lot drills

WOD:
1 mile
50x air squats
50x push-up release
50x wall balls (F14/M20)
1 mile		 25m 06s
Workout Scaled
12/29/2011 Skill/Strength Skill:
OH Squat

Strength:
3-3-3-3-3-3-3 (F95/M135)

 65 lbs lbs
Performed as RX
12/29/2011 WOD WOD

21-15-9
OHS (f75/m115)
Box jumps
HSPU		 10m 05s
Workout Scaled
12/28/2011 WOD WU:
800

5 rounds:

Ring pull-ups 10 reps
Thrusters 10 reps (F65/M95)
Double Unders 30

 23m 18s
Performed as RX
12/28/2011 Brazilian Jiu Jitsu Class butterfly sweeps,

from half guard, to butterfly guard, sweep to full mount 		90m 00s
Workout Scaled
12/27/2011 Skill/Strength Skill

Deadlift-progression of the reset

Strength

5-5-5-5-5-5-5-5 (F185/M225)

reset each time		 scaled lbs
Performed as RX
12/27/2011 WOD 3 rounds

Deadlift 10 reps (F135 - M 185)

Wall ball sit-ups 15

400 meters		 12m 18s
Performed as RX
12/24/2011 WOD WU
Joint Mobility
Agility ladder

CHIPPER

every move done with a 35/45lb bar

400 meters
40x back squats
40x front squats
40x OH squats
400 meters
40x shoulder press
40x push press
40x push jerk
400 meters
40x hang power clean
40x hang power snatch
400 meters
 30m 25s
Performed as RX
12/21/2011 WOD WU
Joint moblity
8 rounds
Tabata ring dips

WOD
Four rounds:
OH Barbell Walk-200 ft (F65/M95)
The Wall-5 jumps
HSPU-10 reps
KB OHS-15 reps (F16kg/M24kg)

400 meter


(scaled the HSPU)		 26m 09s
Workout Scaled
12/19/2011 WOD WU
Joint mobility
10 minutes
Jumprope/Mountain climbers
WOD
Four Rounds:
GTOH-5 x 5 bar burpees F95/M135 (hands do not leave the bar until reps are done)
Front squat-10 reps F95/M135
400 meters		 18m 30s
Workout Scaled
12/18/2011 skill work at home - double unders 20m 00s
Workout Scaled
12/16/2011 WOD WOD
Four rounds
5 Muscle ups
10 Pistols R/L
15 KB Chest Press-F12kg/M20kg
20 Butterfly sit ups
100 Meter Sprints		 21m 25s
Workout Scaled
12/14/2011 WOD
Four rounds:
HSPU-10 reps
Burpees chest to bar-10 reps
OH plate reverse lunges-10 reps R/L 25#
Stairs-2 2 tuck rolls each time
18m 30s
Workout Scaled