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Christopher Brooks
Hometown:
fort lauderdale, FL
Gym:
CrossFit ATP
Gender:
Male
Age:
54
Height:
5' 9"
Weight:
179 lbs
December 28, 2011
Performed at:
CrossFit ATP
Workout Name:
WOD
Description:
WU:
800
5 rounds:
Ring pull-ups 10 reps
Thrusters 10 reps (F65/M95)
Double Unders 30
Results:
21m 58s
Performed as RX
42 similar workouts
Date
Name
WorkoutDescription
Results
04/06/2012
WOD
WOD
Four rounds
Burpee Wall Jumps-5
OHS-10 reps F75/M115
Wallball abs-15 reps
400 meters
25m 59s
Workout Scaled
03/28/2012
WOD
5-3-1 Strict Press
40%x5
50%x5
60%x5
WOD
Four rounds
DL-15 reps F155/M205
Wallball-15 reps F14/M20
Dubs-50
400 meters
22m 24s
Performed as RX
03/27/2012
WOD
Four rounds
Snatch-12 reps F65/M95
400 meters
29m 08s
Workout Scaled
03/26/2012
WOD
Start 400 meters
Slamball
Jump Squat
Pullups
Pushup release
Push Press-F65/M95
Double Unders
Back Squat
Box Jumps
Ring Dips
T2B
Finish 400 meters
*35 reps of everything!
39m 09s
Workout Scaled
03/19/2012
WOD
100 Dubs
90 Air squats
80 Abmat situps
70 Box jumps
60 Ring pushups
50 Snatches F35/M45
40 OH Swings F20/M32
30 HSPU
20 Up/Downs
10 Strict pullups
42m 43s
Performed as RX
03/15/2012
WOD
Three rounds:
Thrusters-15 reps F75/M115
Rope climb-3 (mod 9)
Abmat butterfly situps-15 reps
12m 50s
Performed as RX
03/12/2012
WOD
4 Rounds:
Back Squat (F115/M155) 8 reps
Jump Slam Ball (F25/M30) 10 reps
Double Unders 30
Sled push 100ft
18m 23s
Performed as RX
03/06/2012
WOD
9-7-5-3
Muscle ups
DL-F205/M315
Dubs-30 each set
11m 29s
Workout Scaled
03/05/2012
WOD
Four Rounds
KB Russian Swing- 15 reps F20/M32
Pullups-15 reps
L-sit dips-15 reps
400 meters
26m 10s
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
47 reps
Performed as RX
03/01/2012
WOD
WOD
Three rounds
Push jerk-10 reps F65/M95
Pullups 10 reps
800 meters
16m 35s
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
8 reps
Performed as RX
02/28/2012
WOD
WOD
400 meters to start
21-15-9
SDLHP-F75/M115
Box jump
Pushup release
400 meters to finish
11m 45s
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
5 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
39m 00s
Performed as RX
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
20m 13s
Performed as RX
02/20/2012
WOD
WOD
10-9-8-7-6-5-4-3-2--1
Power Cleans-F115/M155
Ring Pushups
Hose Sprint-100 ft each set
17m 30s
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 16s
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
16m 49s
Workout Scaled
02/14/2012
WOD
WU
Jumprope-10 minutes
WOD
every move done with a F45/M65lb bar
430 meters
43x back squats
43x front squats
43x OH squats
430 meters
43x shoulder press
43x push press
43x push jerk/spilt jerk
430 meters
43x hang power clean
43x hang power snatch
430 meters
42m 29s
Performed as RX
02/13/2012
WOD
WU
400 meters
Snatch Balance-mini Tabata (8 rounds)
WOD
Four rounds
5 Burpee wall jumps
10 OHS-F75/M115
15 Pullups
20 Wallballs
28m 32s
Performed as RX
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
24m 08s
Performed as RX
02/07/2012
WOD
WOD
10-9-8-7-6-5-4-3-2-1
Pushpress-F75/M115 (from floor)
Pullups
Burpees
17m 13s
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 36s
Performed as RX
01/31/2012
WOD
WOD
Back Squats- 50 reps F55/M75
Rope Climbs-5 (mod 15)
Back Squat 40 reps
Rope Climbs-4 (mod 12)
Back Squat 30 reps
Rope Climbs-3 (mod 9)
Back Squat-20 reps
Rope Climbs-2 (mod 6)
Back Squats-10 reps
Rope Climbs-1 (mod 3)
23m 37s
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 31s
Performed as RX
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
7 rounds 0 reps
Performed as RX
01/18/2012
WOD
WU
Mobility drills
WOD
"Chipper"
100 dubs (300 mod)
90 sit ups
80 air squats
70 ring dips *** modified by jump
60 wallballs
50 pullups
40 reverse lunges F25/M45
30 push press F65/M95
20 box jumps
10 OHS F65/M95
800 meters
41m 35s
Workout Scaled
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
01/06/2012
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
31m 06s
Performed as RX
01/05/2012
WOD
WOD:
3 rounds:
Clean and Jerk 15 reps (F95/M135)
Ring Dips 15 reps
400 meters
27m 50s
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
20m 53s
Workout Scaled
01/02/2012
WOD
WU:
Joint Mobility/ 400 meters
WOD
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)
17m 46s
Performed as RX
12/29/2011
WOD
WOD
21-15-9
OHS (f75/m115)
Box jumps
HSPU
15m 27s
Workout Scaled
12/28/2011
WOD
WU:
800
5 rounds:
Ring pull-ups 10 reps
Thrusters 10 reps (F65/M95)
Double Unders 30
21m 58s
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
25m 38s
Performed as RX
12/20/2011
WOD
21-15-9
Backsquat- F95/M135
Wallball situps
Burpees
9m 52s
Performed as RX
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 25s
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
19m 38s
Workout Scaled
12/15/2011
Skill/Strength WOD
Sumo Deadlift-1RM
300 lbs
Performed as RX
12/15/2011
WOD
WOD
Five rounds
Sumo deadlift-15 reps F135/m185
400 meters
14m 14s
Performed as RX
12/13/2011
Skill/Strength WOD
Overhead Squat-3-3-3-3-3-3-3
65-85-95-105 lbs
Performed as RX