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Athlete Date Sort Location Workout Name Description Results
Jeremy Whitcomb 09/21/2016 CrossFit Mandan None Backsquat 5-5-3-1-1-1
Strict press 5-5-3-1-1-1
Deadline 5-5-3-1-1-1		 135-225-315-345-365-375 lbs
45-95-135-155f-145-150 lbs
135-225-315-385-405f-395 lbs
Performed as RX
Jeremy Whitcomb 08/16/2016 CrossFit Mandan Spicy Stuffed Peppers 8 min ascending ladder
3 power snatch (115/80)
3 toes to bar
6 power snatch
6 toes to bar
9 power snatch
9 toes to bar
Etc...		 4 rounds 1 reps
Performed as RX
Jeremy Whitcomb 08/09/2016 CrossFit Mandan The Chief Max rounds in 3 minutes of:
135 pound Power cleans, 3 reps
6 Push-ups
9 Squats
Rest 1 minute. Repeat for a total of 5 cycles.		 18 rounds 0 reps
Performed as RX
Jeremy Whitcomb 08/02/2016 CrossFit Mandan None Part 1
3 rounds with 2 minutes rest between rounds
5 deadlifts at 70%
400 meter run

rest 5 minutes

Part 2
15-12-9
KB swings (53/35)
box jumps (24/20)
 18m 44s
Performed as RX
Jeremy Whitcomb 07/29/2016 CrossFit Mandan Hillbillies For time:
40/30 cal row (or assault bike)
30 thrusters (115/75)
20 box jump overs (24/20)		 8m 24s
Performed as RX
Jeremy Whitcomb 07/27/2016 CrossFit Mandan Deck of Cards Hearts - Sit ups
Spades - KB Swing (53/35)
Diamonds - Goblet Squat
Clubs - Burpees
Joker - 10 Mountain Climber

# on card is # of reps
Jack through Ace is 10		 25m 05s
Performed as RX
Jeremy Whitcomb 07/25/2016 CrossFit Mandan Christine 3 rounds for time of:
500m row
12 Bodyweight Deadlifts
21 Box Jumps		 16m 20s
Performed as RX
Jeremy Whitcomb 07/22/2016 CrossFit Mandan None 1 Rep Max
Snatch 1-1-1-1-1		 135-145-155-165-175(f) lbs
Performed as RX
Jeremy Whitcomb 07/22/2016 None None 7 rounds for time
10 sumo deadlift high pull (95/65)
10 ring dips		 14m 00s
Workout Scaled
Jeremy Whitcomb 07/21/2016 CrossFit Mandan None For time
Row 2km		 7m 52s
Performed as RX
Jeremy Whitcomb 07/20/2016 CrossFit Mandan Fran Three rounds, 21-15- and 9 reps, for time of:
95 pound Thruster
Pull-ups		 8m 24s
Performed as RX
Jeremy Whitcomb 07/20/2016 CrossFit Mandan None Thruster 1-1-1-1-1-1 95-115-135-155-175-195 lbs
Performed as RX
Jeremy Whitcomb 07/12/2016 CrossFit Mandan Suns Out Guns Out Teams of 3
3 rounds:
100 bench press
100 calorie row

Teams can break up the wod as they see fit. one person working at a time		 32m 56s
Performed as RX
Jeremy Whitcomb 06/29/2016 CrossFit Mandan Dead Weight WITH A PARTNER
Complete as many rounds and reps as possible AS A TEAM in 30 minutes:

Run 400 meters with medicine ball (carry)
30 wall balls (20/14)
30 kettelbell swings (53/35)

Only one person works at a time, reps can be split up any way. BOTH partners must run together.		 5 rounds 0 reps
Performed as RX
Jeremy Whitcomb 06/22/2016 CrossFit Mandan Cindy Complete as many rounds in 20 minutes as you can of:
5 Pull-ups
10 Push-ups
15 Squats		 13 rounds 0 reps
Performed as RX
Jeremy Whitcomb 06/21/2016 CrossFit Mandan Midline Washout 2 rounds

15 abmat situps
20 hip extensions
25 flutter kicks (4 count=1)
30 banded good mornings

Not for time. Focus on full ROM and movement control		 2 rounds 0 reps
Performed as RX
Jeremy Whitcomb 06/16/2016 CrossFit Mandan Surf And Turf 3 rounds for time
20 knees to elbows
20 overhead squats (115/80)		 13m 17s
Performed as RX
Jeremy Whitcomb 06/16/2016 CrossFit Mandan None Overhead Squat
5-5-5-5-5		 95-115-125-135-145 lbs
Performed as RX
Jeremy Whitcomb 06/15/2016 CrossFit Mandan Olympic Torch Run Run 1 mile
Rest 5 minutes
30 clean and jerks (155/105)
Run 1 mile
Rest 5 minutes
30 power snatch (95/65)		 43m 53s
Performed as RX
Jeremy Whitcomb 06/14/2016 CrossFit Mandan Rodeo 10 rounds for time
40 yard farmers carry (men-2 45's/ women-2 25's)
30 double unders
20 air squat
1 rope climb		 35m 52s
Performed as RX
Jeremy Whitcomb 06/01/2016 CrossFit Mandan Annie's on a Boat 50 calorie row, 50 abmat sit-ups
40 calorie row, 40 abmat sit-ups
30 calorie row, 30 abmat sit-ups
20 calorie row, 20 abmat sit-ups
10 calorie row, 10 abmat sit-ups		 17m 05s
Performed as RX
Jeremy Whitcomb 05/24/2016 CrossFit Mandan Mic Drop 4 rounds for time
4 power cleans (205/145)
4 front squats
4 shoulder to overhead		 9m 28s
Workout Scaled
Jeremy Whitcomb 05/16/2016 Crossfit Mandan 6 Minutes in Heaven 6 minute AMRAP
4 burpees, lateral over bar
2 power cleans (185/135)		 7 rounds 5 reps
Performed as RX
Jeremy Whitcomb 05/16/2016 None None Power Clean 1-1-1-1-1-1 135-165-185-205-225f-225 lbs
Performed as RX
Jeremy Whitcomb 05/10/2016 CrossFit Mandan Push It Real Good 4 rounds for time: 30 push-ups 15 overhead squat (95/65) 13m 34s
Performed as RX
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