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Athlete
Date
Location
Workout Name
Description
Results
Cody Bruns
08/26/2014
Sol CrossFit
All levels
Comp
10 min Emom
3 Deadlift 365/255
3 Strict weighted pull ups 70/35
Lv 1
10 min emom
3 deadlift 315/225
3 pull ups
Lv 2
10 min emom
6 deadlift (moderate weight 50%)
6 ring rows
Basics
Deadlift
8-8-8-8-8
Skill practice
Metcon
Comp
50 t2b
50 box jumps 30/24
50 pull ups
50 kbs 80/53
Lv1
Same as comp
Scale weight to 62/44 kbs
Lv 2
50 sit ups
50 box jumps 24/20
50 ring rows
50 kbs 35/26
Basics
5 rounds
10 sit ups
10 box jumps
10 ring rows
10 kbs 26/18
18m 04s
Performed as RX
Cody Bruns
08/20/2014
Sol CrossFit
All levels
Competition
In 15 minutes
Run around mall
+
Find a heavy thruster single
Rest 5 min
20 min amrap
Buy in 100 du's
5 thrusters 135/95
10 ring dips
15 pull ups
20 wall balls 30/20
200m run
Lv 1
Thruster
3-3-3-3-3-3
Build to a tough triple
Rest as needed
Lv 2
Front squat
6-6-6-6-6
Start @ 30% and build to moderate weight. No higher than 60%
Basics
Front squat w/unloaded bar
10-10-10-10
Rest 3 min between
Lv1
Same as comp
Weights are scaled to
115/75 for thruster
20/14 for wall balls
Lv 2
20 min amrap
8 front squats 75/53
8 box dips
8 wall balls
8 pull ups/ring rows
200 m run
Basics
15 min amrap
400m run/ski
10 wall balls
10 box dips
10 supermans
205 lbs
Performed as RX
Cody Bruns
08/14/2014
Sol CrossFit
For max meters
Lv 1
Metcon
10 rounds
Row 30 sec or ski
Rest 30 sec
Score is max meters
Cash out
75 t2b/75 ghd sit ups
Lv 2
Metcon
Same as above
Cash out
90 sit ups
Basics
Run 200 m x5
Rest 1 min between
Cash out 50 sit ups
1,750 m
Performed as RX
Cody Bruns
08/08/2014
Sol CrossFit
Hang Power Cleans
Lv 1
20 mins to find a 1 rep max
Rest as needed
Lv 2
6-6-6-6-6-6
Build to a moderate weight
Rest 2:30 min between
Basics
Jerk
6-6-6-6-6-6
Snatch w/PVC or technique bar
10-10-10-10-10
255 lbs
Performed as RX
Cody Bruns
08/07/2014
Sol CrossFit
Deadlift
Lv 1
20 mins to find a 1 rep max
Rest as needed
Lv 2
6-6-6-6-6-6
Build to a moderate weight
Rest 2:30 min between
Basics
Deadlift
8-8-8-8-8
Ohs practice/mobility w/PVC only
8-8-8-8-8
365 lbs
Performed as RX
Cody Bruns
08/04/2014
Sol CrossFit
Back squat
Back squat
Lv 1
20 mins to find a 1 rep max
Rest as needed
Lv 2
6-6-6-6-6-6
Build to a moderate weight
Rest 2:30 min between
Basics
Skill practice
Hang power cleans
6-6-6-6-6-6
Air squats to med ball
8-8-8-8-8-8
325 lbs
Performed as RX
Cody Bruns
08/02/2014
Sol CrossFit
CrossFit Baseline
For time:
500m row
40 squats
30 situps
20 pushups
10 pullups
Rest 15 min between workouts
5m 06s
Performed as RX
Cody Bruns
08/01/2014
Sol CrossFit
Hang Power Cleans
5-3-3-2-1-1-1
40%,55%, 70%, 85%, 95%, 103%, 106%
250 lbs
Performed as RX
Cody Bruns
08/01/2014
Sol CrossFit
For time
Lv 1
30 power cleans 135/95
Rest 5 min
60 kbs 53/35
Rest 5 min
Row 250m for time
Lv 2
30 hang power cleans (moderate)
Rest 5 min
60 kbs 44/26
Rest 5 min
Row 250m for time
4m 13s
Performed as RX
Cody Bruns
07/30/2014
Sol CrossFit
Shoulder Press
5-3-3-2-1-1-1
150 lbs
Performed as RX
Cody Bruns
07/30/2014
Sol CrossFit
Karen
150 wall balls for time
7m 15s
Performed as RX
Cody Bruns
07/28/2014
Sol CrossFit
Back Squat
Back squat
5-3-3-2-1-1-1
40%,55%, 70%, 85%, 95%, 103%, 106%
310 lbs
Performed as RX
Cody Bruns
07/28/2014
Sol CrossFit
10 min amrap
Lv 1
10 min amrap
5 front squats 185/125
7 weighted push ups 45/25
9 t2b
Lv 2
10 min amrap
10 air squats
7 push ups
10 sit ups
5 rounds 0 reps
Performed as RX
Cody Bruns
07/25/2014
Sol CrossFit
Hang power cleans
Warm up
5-3-3
40%-50%-60%
5-3-1
75%-85%-95%
Rest 3 min
235 x2 lbs
Performed as RX
Cody Bruns
07/25/2014
Sol CrossFit
For time
Metcon
Lv1
30 Hang full clean 165/115
Then
1250 row
Then
100 sit ups
L2
Scale to half reps
15m 02s
Performed as RX
Cody Bruns
07/24/2014
Sol CrossFit
Deadlift
Warm up
5-3-3
40%-50%-60%
5-3-1
75%-85%-95%
Rest 3 min
345 lbs
Performed as RX
Cody Bruns
07/22/2014
Sol CrossFit
15 min amrap
Metcon
Lv 1
15 min amrap
300m run
8 power cleans 155/105
12 pull ups
16 kbs 53/35
Lv 2
300 m run
8 high hang power cleans
8 ring rows
8 kbs
3 rounds 0 reps
Performed as RX
Cody Bruns
07/21/2014
Sol CrossFit
Back squat
Back squat
Warm up
5-3-3
40%-50%-60%
5-3-1
75%-85%-95%
Rest 3 min between sets
325 lbs
Performed as RX
Cody Bruns
07/21/2014
Sol CrossFit
5 rounds
Metcon
Lv 1
5 rounds
3 bear complex 135/95
5 bar "facing" burpees
7 t2b
Lv 2
5 rounds
7 low hang power cleans(moderate weight)
7 bar over burpees
14 sit ups
9m 30s
Workout Scaled
Cody Bruns
07/10/2014
Sol CrossFit
2012 Reebok CrossFit Games Rope Sled
Death by hang power clean :)
13 rounds 8 reps
Performed as RX
Cody Bruns
07/09/2014
Sol CrossFit
Deadlift
Warm up 5-5-5(40%,50%,60%)
Working set 5-5-5
Start at 75%,80%,85%(advanced athletes max out reps on last set)
265 lbs
Performed as RX
Cody Bruns
07/07/2014
Sol CrossFit
Back squat
Warm up 5-5-5(40%,50%,60%)
Working set 5-5-5
Start at 75%,80%,85%(advanced athletes max out reps on last set)
280 x3 lbs
Performed as RX
Cody Bruns
07/07/2014
Sol CrossFit
11 min amrap
11 min amrap
Lv1
10 rack lunges 135/95(total)
20 weighted push ups 45/25
Run 200m
Lv2
15 lunges(total)
15 push ups
Run 200m
3 rounds 23 reps
Workout Scaled
Cody Bruns
06/30/2014
Sol CrossFit
Back Squat
Lv 1
Back squat
10-10-10-10-10
@60%
Rest 2 min
Lv2
Air squats
20-20-20-20-20
Rest 2 min
205 lbs
Performed as RX
Cody Bruns
06/30/2014
Sol CrossFit
10 min amrap
10 min Amrap
15Jumping air squats
20 push ups
1 shuttle run
5 rounds 30 reps
Performed as RX
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