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Athlete Date Sort Location Workout Name Description Results
Earl Dippenaar 10/21/2013 CrossFit ATP None WOD
12 min AMRAP of:
200m Shuttle Run (100m down/100m Back)
30 Lateral Jumps 12"
200m Shuttle Run (100m down/100m Back)
15 C2B Pull-ups
 90 reps
Performed as RX
Mike Schwimmer 10/21/2013 CrossFit Eclipse Running on Hands 21 HSPU
800m Run
15 HSPU
800m Run
9 HSPU
800m Run		 15m 16s
Workout Scaled
Natasha Branzanti 10/21/2013 CrossFit ATP None WOD
12 min AMRAP of:
200m Shuttle Run (100m down/100m Back)
30 Lateral Jumps 12"
200m Shuttle Run (100m down/100m Back)
15 C2B Pull-ups
 150 reps
Workout Scaled
Jonathan Schabruch 10/21/2013 Sheepdog CrossFit Outlaw 131018 15 minutes to establish a 1RM Snatch Balance.

This is a Snatch Balance anyway possible. As a reference point, the goal is to Snatch Balance 120%-130% of your max Snatch.

Strength

2) 30 minutes to establish a 1RM HBBS.

Notes: The Snatch work should provide a good warmup, but you will still need some Squat sets of 2-3 reps. Once you reach the 80-90% range, take 2 minutes rest then perform a Walkout (simply set up like youre going to squat, walk out of the rack, and hold the weight on your back for 5 seconds DO NOT attempt to squat belts are recommended for this movement) with 5-10% more than your projected maximal Squat. If you are projecting 400#, walk out with approximately 425#. After your "Walkout", rest 2 minutes then begin your near maximal and maximal attempts. If you have not missed an attempt you may go slightly over the time limitation.		 SB 165-185(0)-185-205(0)-205(0)-205 lbs
HBBS 275-295-315(0) lbs
Performed as RX
Scott Anderson 10/21/2013 Sheepdog CrossFit Power Clean 1RM Power Clean 1-1-1-1-1-1 135-165-185-195f-195f-195 lbs
Performed as RX
Scott Anderson 10/21/2013 Sheepdog CrossFit 30,20,10 30,20,10
Thrusters @ 95#
Burpees
Wall Balls		 18m 27s
Performed as RX
Eric Hester 10/21/2013 Sheepdog CrossFit 30,20,10 30,20,10
95 lb Thrusters
Burpees
20lb Wall Balls		 15m 53s
Performed as RX
Kristen Drake 10/21/2013 Sheepdog CrossFit Outlaw 131021 Strength

Front Squat/Back Squat: 4X7/13 @ 65% (of max FS) rest 2:00

Explanation: Complete 7 Front Squats @ 65% of max Front Squat, rack the bar, reset and complete 13 Back Squats @ 65% of max Front Squat (same weight). Do not rest while switching from Front to Back Squats.

Conditioning

*While wearing a 20/10# vest.

3 rounds for time of:

Run 400m
20 Pull-ups
20 OHS 95/65#		 27m 52s
Workout Scaled
Jason Roberts 10/21/2013 CrossFit Eclipse Running on Hands 21 HSPU
800m Run
15 HSPU
800m Run
9 HSPU
800m Run		 19m 15s
Performed as RX
Joseph Lalonde 10/21/2013 Premier Martial Arts/Grand River CrossFit 10/21/2013 10 Rounds for Time:
3 Power Snatches 95/65lbs
5 Handstand Push-ups
7 Ball Slams 20lbs

LVL1M: 5 rounds, mod. Push-ups, light weight
LVL1: 7 rounds, 75/45lbs, mod. Push-ups
LVL2: Mod. Push-ups
LVL3: RX'd		 8m 34s
Performed as RX
Robert Cetron 10/21/2013 CrossFit ATP None WOD
12 min AMRAP of:
200m Shuttle Run (100m down/100m Back)
30 Lateral Jumps 12"
200m Shuttle Run (100m down/100m Back)
15 C2B Pull-ups
 120 reps
Performed as RX
Rich Borucki 10/21/2013 CrossFit Eclipse Running on Hands 21 HSPU
800m Run
15 HSPU
800m Run
9 HSPU
800m Run		 10m 57s
Performed as RX
Alexis F 10/21/2013 Vintage CrossFit None Overhead Squat 3-3
Overhead Squat 2-2
Overhead Squat 1-1		 45-45-55-55-65-75 lbs
Performed as RX
Alexis F 10/21/2013 Vintage CrossFit Lift Up Luke 5 MIN AMRAP
4 Power Cleans: 155 lbs. men/105 lbs. women
24 Double Unders
10 Pull-Ups		 2 rounds 0 reps
Workout Scaled
Jillian Reading 10/21/2013 None None Round 1
3- Burpees
3- Front Squats
3- Push Press
100 Meter Farmer Carry
Round 2
5- Burpees
5- Front Squats
5- Push Press
100 Meter Farmer Carry
Round 3
7- Burpees
7- Front Squats
7- Push Press
100 Meter Farmer Carry
Round 4
9- Burpees
9- Front Squats
9- Push Press
100 Meter Farmer Carry
Round 5
11- Burpees
11- Front Squats
11- Push Press
100 Meter Farmer Carry
The Finisher
13- Burpees Muscle Ups
20 min cap		 20m 18s
Workout Scaled
Doug Mitchell 10/21/2013 CrossFit Eclipse Running on Hands 21 HSPU
800m Run
15 HSPU
800m Run
9 HSPU
800m Run		 12m 53s
Performed as RX
Teresa Ross 10/21/2013 CFSF CrossFit wod Snatch 3-3-2-2-2-1-1-1-1-1 85# lbs
Performed as RX
Anna Woods 10/21/2013 CrossFit Pathos Walsh Four rounds for time of:
22 Burpee pull-ups
185 pound Back squat, 22 reps
Run 200 meters with a 45 pound plate overhead		 32m 24s
Performed as RX
Dan Pyle 10/21/2013 CrossFit Pathos Walsh Four rounds for time of:
22 Burpee pull-ups
185 pound Back squat, 22 reps
Run 200 meters with a 45 pound plate overhead		 47m 11s
Performed as RX
Becky Wiard 10/21/2013 CrossFit Pathos Walsh Four rounds for time of:
22 Burpee pull-ups
185 pound Back squat, 22 reps
Run 200 meters with a 45 pound plate overhead		 35m 36s
Workout Scaled
Terri Cary 10/21/2013 CrossFit Eclipse Running on Hands 21 HSPU
800m Run
15 HSPU
800m Run
9 HSPU
800m Run		 17m 30s
Workout Scaled
Chad Muehler 10/21/2013 CrossFit Pathos Walsh Four rounds for time of:
22 Burpee pull-ups
185 pound Back squat, 22 reps
Run 200 meters with a 45 pound plate overhead		 36m 20s
Performed as RX
mike pace 10/21/2013 boot camp "Lift a Ton".....#162 AMRAP 20 min...
EMOM perform:
30 single unders
1 squat clean=pick weight

me=8 reps/135#=1080#
12 reps/155#=1860#
total=2940# (ton and 1/2)
 2940=1 1-2 tons lbs
Performed as RX
Valerie J Scott 10/21/2013 Vintage CrossFit None Overhead Squat 3-3
Overhead Squat 2-2
Overhead Squat 1-1		 65 lbs
Performed as RX
Valerie J Scott 10/21/2013 Vintage CrossFit Lift Up Luke 5 MIN AMRAP
4 Power Cleans: 155 lbs. men/105 lbs. women
24 Double Unders
10 Pull-Ups		 2 rounds 0 reps
Workout Scaled
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