| 05/26/2023 |
Strength |
Back squat
5-5-5-5-5 |
-25# lbs
Performed as RX |
| 10/18/2014 |
CrossFit wod |
10:00 AMRAP
10 GHD sit-ups
15 Push-ups
10 GHD sit-ups
30 Squats |
4 rounds 45 reps
Performed as RX |
| 10/14/2014 |
CrossFit wod |
Complete as many rounds as possible in 20 minutes of:
135-lb. Bench press, 21 reps
21 L-pull-ups |
4 rounds 27 reps
Workout Scaled |
| 10/12/2014 |
CrossFit wod |
Complete as many rounds as possible in 10 minutes of:
10 Burpee box jumps, 20 inches
155-lb. Squat cleans, 10 reps |
3 rounds 0 reps
Workout Scaled |
| 10/11/2014 |
CrossFit wod |
Complete as many reps as possible in 10 minutes of:
135-lb. Snatches, 10 reps
155-lb. Snatches, 10 reps
185-lb. Snatches, 10 reps
205-lb. Snatches, 10 reps
225-lb. Snatches, 10 reps
245-lb. Snatches, max reps |
44 reps
Workout Scaled |
| 10/07/2014 |
CrossFit wod |
Weighted dip 3-2-2-2-1-1-1-1-1 |
80 pounds lbs
Performed as RX |
| 09/29/2014 |
CrossFit wod |
7 rounds for time of:
45 lb. Dumbbell Thrusters, 7 reps
15 ft. Rope climb, 1 ascent |
6m 58s
Workout Scaled |
| 09/26/2014 |
CrossFit wod |
3 rounds for time of:
Run 400 meters
75 lb. Hang power snatch, 21 reps
12 Chest-to-bar pull-ups |
18m 28s
Workout Scaled |
| 09/24/2014 |
CrossFit wod |
3 rounds:
75 pound SDHP, 21 reps
12 Burpees over the bar |
14m 15s
Performed as RX |
| 09/21/2014 |
CrossFit wod |
Bench press 2-2-2-2-2-2-2 |
185# lbs
Performed as RX |
| 09/20/2014 |
CrossFit wod |
50 Wall ball shots
155 pound Clean, 30 reps
15 Muscle-ups |
14m 39s
Workout Scaled |
| 09/18/2014 |
CrossFit wod |
5 rounds:
10 Strict HSPU
20 GHD sit-ups |
9m 00s
Performed as RX |
| 09/10/2014 |
CrossFit wod |
5 rounds:
20 Wall ball shots, 12' target (20/16)
15' L-sit rope climb, 1 ascent |
12m 00s
Workout Scaled |
| 09/02/2014 |
CrossFit wod |
21-18-15-12-9-6-3 reps for time of:
Handstand push-ups
L-pull-ups |
19m 45s
Workout Scaled |
| 08/23/2014 |
CrossFit wod |
In front of a clock set for 12 minutes:
1 minute of 115-lb. power snatches
1 minute of GHD sit-ups
2 minutes of 115-lb. power snatches
2 minutes of GHD sit-ups
3 minutes of 115-lb. power snatches
3 minutes of GHD sit-ups |
127 reps
Workout Scaled |
| 08/21/2014 |
CrossFit wod |
Complete as many rounds as possible in 20 minutes of:
10 Burpee pull-overs
30 Squats
60 seconds of Handstand hold
This is a static handstand hold, not a walk. Only count time while the hands are stationary. If needed, use a wall. |
2 rounds 8 reps
Performed as RX |
| 08/20/2014 |
CrossFit wod |
Split jerk 1-1-1-1-1-1-1 |
185 lbs
Performed as RX |
| 08/17/2014 |
CrossFit wod |
10k run |
33m 30s
Workout Scaled |
| 08/15/2014 |
CrossFit wod |
165-lb. squat cleans, 1 minute
Rest 3 minutes
185-lb. squat cleans, 1 minute
Rest 3 minutes
205-lb. squat cleans, 1 minute
Rest 3 minutes
165-lb. squat cleans, 1 minute
Rest 3 minutes
185-lb. squat cleans, 1 minute
Rest 3 minutes
205-lb. squat cleans, 1 minute
Try for max reps each round without dropping the barbell. |
38 reps
Workout Scaled |
| 08/13/2014 |
CrossFit wod |
10 2-minute rounds of:
5 pull-ups
10 push-ups
15 squats
5 pull-ups
10 push-ups
15 squats
Row for calories
Rest 1 minute between rounds. |
73 reps
Performed as RX |
| 08/12/2014 |
CrossFit wod |
Sumo deadlift 3-3-3-3-3 |
255 lbs
Performed as RX |
| 08/11/2014 |
CrossFit wod |
5 rounds for time of:
135-lb. overhead squats, 5 reps
10 toes-to-bars
40-lb. dumbbell hang squat clean, 15 reps
20 double-unders |
22m 10s
Workout Scaled |
| 08/09/2014 |
CrossFit wod |
Complete as many rounds as possible in 30 minutes of:
12 walking lunge steps
15 GHD sit-ups
15 hip extensions
5 muscle-ups |
5 rounds 42 reps
Performed as RX |
| 08/08/2014 |
CrossFit wod |
4 rounds for time of:
Row 500 meters
Rest 3 minutes |
7m 32s
Performed as RX |
| 08/07/2014 |
CrossFit wod |
3 rounds for time of:
35-lb. dumbbell shoulder presses, 30 reps
35-lb. weighted pull-ups, 20 reps
35-lb. weighted dips, 10 reps |
18m 18s
Workout Scaled |
| 08/05/2014 |
CrossFit wod |
10 1-minute rounds of:
315-lb. Deadlifts, 3 reps
60-yard Shuttle sprint (5 yards, 10 yards, 15 yards)
Max reps Burpees
Rest 2 minutes between rounds. |
97 reps
Performed as RX |
| 08/05/2014 |
CrossFit wod |
10 1-minute rounds of:
315-lb. Deadlifts, 3 reps
60-yard Shuttle sprint (5 yards, 10 yards, 15 yards)
Max reps Burpees
Rest 2 minutes between rounds. |
32 reps
Workout Scaled |
| 08/05/2014 |
CrossFit wod |
10 1-minute rounds of:
315-lb. deadlifts, 3 reps
60-yard shuttle sprint (5 yards, 10 yards, 15 yards)
Max reps burpee
Rest 2 minutes between rounds. |
97 reps
Workout Scaled |
| 08/04/2014 |
CrossFit wod |
5 rounds for time of:
500-meter row
50 squats
30 back extensions |
25m 55s
Performed as RX |
| 08/03/2014 |
CrossFit wod |
Complete as many rounds as possible in 15 minutes of:
50-lb. dumbbell thrusters, 10 reps
50 double-unders |
7 rounds 10 reps
Workout Scaled |
| 07/23/2014 |
CrossFit wod |
Overhead squat 1-1-1-1-1-1-1 |
135 lbs
Performed as RX |
| 07/22/2014 |
CrossFit wod |
5 rounds for time of:
225-lb. deadlifts, 10 reps
20 wall-ball shots, 20-lb. ball |
12m 20s
Workout Scaled |
| 07/20/2014 |
CrossFit wod |
Max reps shoulder press, 135 lb.
Max reps L-pull-up
Max reps shoulder press, 115 lb.
Max reps strict pull-up
Max reps shoulder press, 95 lb.
Max reps chest-to-bar pull-up
Max reps shoulder press, 65 lb.
Max reps pull-up |
88 reps
Workout Scaled |
| 07/19/2014 |
CrossFit wod |
Back squat 5-5-5-5-5 |
205 lbs
Performed as RX |
| 07/18/2014 |
CrossFit wod |
For time:
95-lb. thrusters, 30 reps
20 GHD sit-ups
400-meter run
115-lb. thrusters, 20 reps
30 GHD sit-ups
400-meter run
135-lb. thrusters, 10 reps
40 GHD sit-ups
400-meter run |
23m 37s
Workout Scaled |
| 07/16/2014 |
CrossFit wod |
Complete as many rounds as possible in 20 minutes of:
185-lb. hang power cleans, 3 reps
6 strict ring dips
9 box jumps, 30-inch
27 double-unders |
7 rounds 18 reps
Workout Scaled |
| 07/14/2014 |
CrossFit wod |
Deadlifts 3-3-3-3-3 |
285 lbs
Performed as RX |
| 07/08/2014 |
CrossFit wod |
50 Pull-ups
50 Push-ups
50 GHD sit-ups
50 Back extensions
50 Wall ball shots, 20/16
50 Box jumps, 24" box |
19m 45s
Performed as RX |
| 07/07/2014 |
CrossFit wod |
Muscle clean 1-1-1-1-1
Power clean 3-3-3-3-3
Clean 5-5-5-5-5 |
MC 145 lbs
PC 165 lbs
C 125 lbs
Performed as RX |
| 07/03/2014 |
CrossFit wod |
5 rounds for time of:
45-lb. barbell Turkish get-ups, 21 reps
Run 400 meters |
48m 56s
Workout Scaled |
| 07/02/2014 |
CrossFit wod |
10 rounds for time of:
5 pull-ups
5 push-ups
5 rounds for time of:
10 GHD sit-ups
10 back extentions
2 rounds for time of:
25 wall-ball shots, 20-lb. ball
25 box jumps, 24-inch |
1m 01s
Performed as RX |
| 06/30/2014 |
CrossFit wod |
Muscle snatch 1-1-1-1-1
Power snatch 3-3-3-3-3
Snatch 5-5-5-5-5 |
MS 115 lbs
PS 125 lbs
S 95 lbs
Performed as RX |
| 06/26/2014 |
CrossFit wod |
4 rounds for time of:
50-calorie row
40 GHD sit-ups
30 pull-ups |
39m 24s
Performed as RX |
| 06/25/2014 |
CrossFit wod |
Body-weight back-squat ladder
Rest 5 minutes
3/4 body-weight push-press ladder
Rest 5 minutes
1 1/2 body-weight deadlift ladder
For the ladder pattern, perform one rep the first minute, two reps the second minute, three reps the third minute, continuing as long as you are able. Use as many sets each minute as needed. |
135 BS lbs
115 PP lbs
185 DL lbs
Score = 1305 lbs
Performed as RX |
| 06/24/2014 |
CrossFit wod |
4 rounds:
50 Squats
40 Back extensions
30 Push-ups |
16m 00s
Performed as RX |
| 06/22/2014 |
CrossFit wod |
20:00 AMRAP
95 pound Thruster, 5 rerps
95 pound Hang power clean, 7 reps
95 pound Sumo deadlift high pull, 10 rep |
8 rounds 10 reps
Workout Scaled |
| 06/20/2014 |
CrossFit wod |
10 rounds for time of:
3 weighted pull-ups, 45-lb.
5 strict pull-ups
7 kipping pull-ups
For weighted pull-ups place a 45-lb. dumbbell between the legs above crossed ankles and jettison the dumbbell after third rep and continue with strict pull-ups and then the kipping pull-ups. Coming off the bar or going to ground constitutes termination of a set. |
27m 52s
Workout Scaled |
| 06/18/2014 |
Crossfit wod |
3 rounds:
25 GHD sit-ups
205 pound Clean and jerk, 5 reps |
8m 40s
Workout Scaled |
| 06/16/2014 |
CrossFit wod |
Three rounds:
50 Med ball cleans, 20/16
800 meter run |
30m 30s
Performed as RX |
| 06/16/2014 |
CrossFit wod |
Snatch balance 1-1-1-1-1-1-1 |
125# lbs
Performed as RX |
| 06/12/2014 |
CrossFit wod |
Complete as many rounds as possible in 15 minutes of:
15-foot rope climbs, 2 ascents
20 wall-ball shots, 20-lb. ball
Run 200 meters |
3 rounds 22 reps
Performed as RX |
| 06/09/2014 |
CrossFit wod |
3 rounds:
Row 15 calories
10 Burpees |
5m 55s
Performed as RX |
| 06/05/2014 |
CrossFit wod |
21-15-9 reps of:
225 pound Deadlift
Pull-ups |
6m 49s
Workout Scaled |
| 06/01/2014 |
CrossFit wod |
7 rounds:
500 meter row
20 GHD sit-ups |
17m 35s
Performed as RX |
| 05/29/2014 |
CrossFit wod |
500 meter row
20 Paralette handstand push-ups
500 meter row
20 Strict handstand push-ups
500 meter row
20 Kipping handstand push-ups |
14m 52s
Workout Scaled |
| 05/28/2014 |
CrossFit wod |
Split jerk 3-3-3-3-3-3-3 |
165 lbs
Performed as RX |
| 05/27/2014 |
CrossFit wod |
800 meter run
40 L-pull-ups
800 meter run
40 Strict pull-ups
800 meter run
40 Kipping pull-ups |
27m 00s
Performed as RX |
| 05/24/2014 |
CrossFit wod |
Press 3-3-3-3-3-3-3 |
125 lbs
Performed as RX |
| 05/21/2014 |
CrossFit wod |
155 pound Snatch, 21 reps
3:00 minutes rest
155 pound Snatch, 15 reps
3:00 minutes rest
155 pound Snatch, 9 reps |
9m 21s
Workout Scaled |
| 05/20/2014 |
CrossFit wod |
100 meter Walking lunges
800 meter run
100 Airsquats |
12m 38s
Performed as RX |
| 05/16/2014 |
CrossFit wod |
50-40-30-20-10 reps of:
GHD sit-ups
Kettlebell swings, 2 pood |
22m 35s
Performed as RX |
| 05/15/2014 |
CrossFit wod |
7 rounds for time:
15 Hip-back extensions
3 Strict Muscle-ups |
19m 20s
Performed as RX |
| 05/08/2014 |
CrossFit wod |
Clean & jerk 1-1-1-1-1-1-1 |
165 lbs
Performed as RX |
| 04/29/2014 |
CrossFit wod |
115 lb. Deadlift, 50 reps
50 Walking lunges
115 lb. Back squat, 40 reps
40 Toes to bar
115 lb. Power clean, 30 reps
30 Burpee box jumps, 24" box
115 lb. Thruster, 20 reps
20 Triple unders |
23m 25s
Workout Scaled |
| 04/26/2014 |
CrossFit wod |
135 pound Clean & jerk, 50 reps |
8m 27s
Workout Scaled |
| 04/25/2014 |
CrossFit wod |
10 rounds:
1 minute Row
:15 second rest
:30 seconds of Ring Dips
:15 second rest |
273 reps
Performed as RX |
| 04/23/2014 |
CrossFit wod |
Deadlift 5-5-5-5-5 |
275 lbs
Performed as RX |
| 04/22/2014 |
CrossFit wod |
5 rounds:
135 pound Overhead walking lunges, 25 feet
15 Knees to elbows |
9m 20s
Workout Scaled |
| 04/14/2014 |
CrossFit wod |
Weighted pull-up 5-5-3-3-3-1-1-1-1 |
65 lbs
Performed as RX |
| 04/09/2014 |
CrossFit wod |
Snatch 1-1-1-1-1-1-1 |
120 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 |
215 reps
Workout Scaled |
| 04/02/2014 |
CrossFit wod |
Hang squat clean 5-5-3-3-3-1-1-1-1 |
150 lbs
Performed as RX |
| 03/05/2014 |
CrossFit wod |
Three rounds:
15' Rope climb, 5 ascents
25 Ring dips
100 Airsquats |
25m 32s
Performed as RX |
| 03/04/2014 |
CrossFit wod |
Five rounds:
1000 meter row
30 Hip extensions
30 GHD sit-ups |
38m 53s
Performed as RX |
| 02/24/2014 |
CrossFit wod |
10k row |
53m 08s
Performed as RX |
| 02/21/2014 |
CrossFit wod |
50 strict Push-ups
5k row |
23m 56s
Performed as RX |
| 02/18/2014 |
CrossFit wod |
7:00 AMRAP
5 Box jumps, 30" box
225 pound Clean, 3 reps |
5 rounds 7 reps
Workout Scaled |
| 02/17/2014 |
CrossFit wod |
7:00 AMRAP
5 Triple-unders
185 pound Thruster, 3 reps |
6 rounds 10 reps
Workout Scaled |
| 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. |
124 reps
Workout Scaled |
| 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 |
160 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 |
160 reps
Performed as RX |
| 09/23/2013 |
CrossFit wod |
45 pound Overhead squat, 50 reps
100 Abmat sit-ups
115 pound Overhead squat, 25 reps
50 Toes to bar
185 pound Overhead squat, 10 reps
20 GHD sit-ups |
14m 34s
Workout Scaled |
| 09/21/2013 |
CrossFit wod |
5 rounds:
100 meter sprint
Clean and jerk, 1 rep
Max Muscle-ups |
31 reps
Performed as RX |
| 09/19/2013 |
CrossFit wod |
3 rounds:
Knees to elbows, 21 reps
53/35 pound Kettlebell swings, 21 reps
21 Push-ups
Rope climb, 3 ascents
21 Box jumps, 20" box
Back extension, 21 reps
Walking lunges, 150 feet |
23m 45s
Performed as RX |
| 09/17/2013 |
CrossFit wod |
5 rounds:
45 pound Overhead walking lunges, 50 feet
21 Burpees |
16m 21s
Performed as RX |
| 08/17/2013 |
CrossFit wod |
Back squats 3-3-3-3-3 |
195 pounds lbs
Performed as RX |
| 08/16/2013 |
CrossFit wod |
Using a 45 pound bar perform the following:
21, 15, 9 reps of:
Turkish get up
Sots press |
18m 20s
Workout Scaled |
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