Paul Wernke

Hometown:
ANNISTON, AL
Gym:
CFSF
Gender:
Male
Age:
46
Height:
6' 4"
Weight:
300 lbs

April 5, 2014

Performed at: CFSF
Workout Name: CrossFit wod
Description: Back squat 3-3-3-3-3
Results: 315 lbs
Performed as RX

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