Paul Wernke

Hometown:

ANNISTON, AL

Gym:

CFSF

Gender:

Male

Age:

Height:

6' 4"

Weight:

300 lbs

November 10, 2013

Performed at:	CFSF
Workout Name:	CrossFit wod
Description:	21-15-9 reps of: 225 pound Deadlift 135 pound Overhead squat
Results:	12m 23s Workout scaled
Modifications at:	45# OHS; 125# DL
Warmup:	'The Marine' 1000 meter run Max Sit-ups in 2:00 2:00 rest Max Push-ups in 2:00 2:00 rest Max Pull-ups in 2:00

39 similar workouts

Date	Name	WorkoutDescription	Results
04/09/2014	CrossFit wod	Snatch 1-1-1-1-1-1-1	170 lbs Performed as RX
04/07/2014	CrossFit wod	On a 12:00 minute clock: 1 minute of Double-unders 1 minute of DB snatch 2 minutes of Double-unders 2 minutes of DB snatch 3 minutes of Double-unders 3 minutes of DB snatch	92 reps Performed as RX
04/05/2014	CrossFit wod	Back squat 3-3-3-3-3	315 lbs Performed as RX
04/02/2014	CrossFit wod	Hang squat clean 5-5-3-3-3-1-1-1-1	235 lbs Performed as RX
03/31/2014	CrossFit wod	Row 2k	7m 20s Performed as RX
03/26/2014	CrossFit wod	3 rounds: 800 meter run 2:00 rest	18m 43s Performed as RX
03/22/2014	CrossFit wod	Push jerk 5-5-3-3-3-1-1-1-1-1	235 lbs Performed as RX
03/20/2014	CrossFit wod	5k run	34m 44s Performed as RX
03/13/2014	CrossFit wod	i mile run	10m 014s Performed as RX
03/12/2014	CrossFit wod	Push press 5-5-3-3-3-1-1-1-1-1	170-180-190-200-205-215-225(f)-225-225-235(f) lbs Performed as RX
02/24/2014	CrossFit wod	10k row	40m 10s Performed as RX
02/21/2014	CrossFit wod	50 strict Push-ups 5k row	20m 18s Performed as RX
02/18/2014	CrossFit wod	7:00 AMRAP 5 Box jumps, 30" box 225 pound Clean, 3 reps	04 rounds 0 reps Workout Scaled
02/17/2014	CrossFit wod	7:00 AMRAP 5 Triple-unders 185 pound Thruster, 3 reps	06 rounds 25 reps Workout Scaled
02/16/2014	CrossFit wod	7:00 AMRAP 5 sub- 1:30/500-m pace pulls on C2 rower 315 pound Deadlift 1:43 pace pulls and 215 pound Deadlift for women.	53 reps Performed as RX
02/14/2014	CrossFit wod	3 rounds: 2 minutes row 2 minutes rest First rest period perform max reps of 95 pound Thruster. Second rest period max reps of 95 pound Power snatch. Third rest period max reps of 95 pound Clean.	134 reps Performed as RX
02/12/2014	CrossFit wod	2 minutes row 2 minutes Pull-ups 2 minutes row 2 minutes Burpees 2 minutes row 2 minutes GHD sit-ups	146 reps Workout Scaled
02/10/2014	CrossFit wod	Three rounds: 115 pound Push press, 21 reps 15 foot Legless Rope climb, 3 ascents 27 GHD Sit-ups	17m 42s Workout Scaled
02/05/2014	CrossFit wod	In front of a running nine minute clock: 2 minutes of Burpees 2 minutes of GHD Sit-ups 2 minutes of Inverted Burpees 1 minute of Burpees 1 minute of GHD Sit-ups 1 minute of Inverted Burpees	100 reps Workout Scaled
02/04/2014	CrossFit wod	50 Pull-ups 115 pound Squat Clean, 50 reps 50 Pull-ups	17m 00s Workout Scaled
01/24/2014	CrossFit wod	Deadlift 1-1-1-1-1	225-275-315-395-315 lbs Performed as RX
01/23/2014	CrossFit wod	Trainer's choice Ascending Ladder On the minute, every minute until reps cannot be completed within the minute. Hang power clean, 95/65 Bar facing burpee	6m 00s Performed as RX
01/21/2014	CrossFit wod	20:00 AMRAP 135 pound Bench press, 21 reps 21 L-pull-ups	3 rounds 13 reps Workout Scaled
01/20/2014	CrossFit wod	Rowling	1.00 mi Performed as RX
01/19/2014	CrossFit wod	7 rounds: 15 GHD sit-ups 15 Back extensions 135 pound Thruster, 10 reps 135 pound Clean & jerk, 10 reps	27m 00s Workout Scaled
01/13/2014	CrossFit wod	21-18-15-12-9-6-3 reps of: Back extension GHD Sit-up 135 pound Overhead squat	22m 50s Workout Scaled
01/12/2014	CrossFit wod	Four rounds: 1000 meter row :90 rest	20m 05s Performed as RX
01/09/2014	CrossFit wod	Five rounds: 400 meter run dumbbell clean and jerk, 21 reps	32m 50s Performed as RX
01/08/2014	CrossFit wod	20:00 minute AMRAP 15 GHD sit-ups 135 pound Deadlift, 21 reps	8 rounds 7 reps Workout Scaled
01/07/2014	CrossFit wod	Three rounds: 10 Strict handstand push-ups 15 Strict ring dips 20 Strict push-ups 45 Strict pull-ups	22m 35s Workout Scaled
01/05/2014	CrossFit wod	95 pound Back squat, 50 reps 50 GHD sit-ups 75 pound Back squat, 50 reps 50 Back extensions 55 pound Back squat, 50 reps 50 GHD sit-ups	19m 24s Workout Scaled
01/04/2014	CrossFit wod	155 pound Snatch, 9 reps 2000 meter row 155 pound Snatch, 15 reps 1000 meter row 155 pound Snatch, 21 reps 500 meter row	26m 05s Workout Scaled
12/27/2013	CrossFit wod	Press 1-1-1-1-1 Push press 3-3-3-3-3 Push jerk 5-5-5-5-5	190 lbs 170 lbs 165 lbs Performed as RX
11/25/2013	CrossFit wod	Bench press 2-2-2-2-2-2-2-2-2-2	275 lbs Performed as RX
11/24/2013	CrossFit wod	5 rounds: 50 Wall ball shots, 20/16 400 meter run	22m 36s Workout Scaled
11/20/2013	CrossFit wod	15 Dumbbell burpee box-overs, 50 pounds, 24" box 315 pound Deadlift, 15 reps 205 pound Overhead squat, 15 reps 15 Muscle-ups	24m 27s Workout Scaled
11/17/2013	CrossFit wod	Hang power snatch 3-3-3-3-3	135 lbs Performed as RX
11/10/2013	CrossFit wod	21-15-9 reps of: 225 pound Deadlift 135 pound Overhead squat	12m 23s Workout Scaled
10/27/2013	CrossFit wod	'Heavy Fran' 15, 12, 9 reps: 135 pound Thruster 45 pound Loaded Pull-up	11m 28s Workout Scaled