Date Category Workout Score
2014-04-13 Strength 1*10, 3*8 Back Squats 200.0 lbs
2014-03-01 Metcon 14.1 Open WOD 215
2015-03-01 Strength 15.1a Open WOD 175.0 lbs
2015-03-01 Metcon 15.1 Open WOD 115
2012-05-20 Metcon 1600m Run 6:32
2013-06-25 Strength 1RM Back Squat 295.0 lbs
2013-05-30 Strength 1RM Back Squat 290.0 lbs
2013-04-02 Strength 1RM Back Squat 275.0 lbs
2012-05-11 Strength 1RM Back Squat 285.0 lbs
2012-04-12 Strength 1RM Back Squat 276.0 lbs
2012-01-05 Strength 1RM Back Squat 276.0 lbs
2011-10-23 Strength 1RM Back Squat 265.0 lbs
2011-10-15 Strength 1RM Back Squat 275.0 lbs
2012-05-19 Strength 1RM Bench 175.0 lbs
2014-11-09 Strength 1RM Clean 205.0 lbs
2013-06-02 Strength 1RM Clean 185.0 lbs
2012-11-15 Strength 1RM Clean 205.0 lbs
2012-09-11 Strength 1RM Clean 205.0 lbs
2012-06-10 Strength 1RM Clean 195.0 lbs
2012-01-21 Strength 1RM Clean 155.0 lbs
2013-02-21 Strength 1RM Clean and Jerk 185.0 lbs
2012-05-24 Strength 1RM Clean and Jerk 156.0 lbs
2015-02-01 Strength 1RM Deadlift 340.0 lbs
2013-03-21 Strength 1RM Deadlift 315.0 lbs
2012-04-12 Strength 1RM Deadlift 325.0 lbs
2012-03-15 Strength 1RM Deadlift 330.0 lbs
2011-10-23 Strength 1RM Deadlift 315.0 lbs
2011-10-15 Strength 1RM Deadlift 315.0 lbs
2015-11-23 Strength 1RM Front Squat 233.0 lbs
2015-10-04 Strength 1RM Front Squat 205.0 lbs
2013-05-09 Strength 1RM Front Squat 225.0 lbs
2013-03-12 Strength 1RM Front Squat 225.0 lbs
2012-05-22 Strength 1RM Front Squat 216.0 lbs
2012-05-02 Strength 1RM Overhead Squat 115.0 lbs
2012-09-04 Strength 1RM Push Jerk 175.0 lbs
2012-05-03 Strength 1RM Push Jerk 165.0 lbs
2013-08-17 Strength 1RM Shoulder Press 125.0 lbs
2012-04-12 Strength 1RM Shoulder Press 125.0 lbs
2015-03-19 Strength 1RM Snatch 145.0 lbs
2014-07-22 Strength 1RM Snatch 125.0 lbs
2014-06-02 Strength 1RM Snatch 146.0 lbs
2013-05-18 Strength 1RM Snatch 115.0 lbs
2013-03-03 Strength 1RM Snatch 146.0 lbs
2012-10-21 Strength 1RM Snatch 145.0 lbs
2012-03-03 Strength 1RM Snatch 135.0 lbs
2014-04-26 Metcon 2 min AMRAP wall balls 38
2014-04-16 Metcon 2 minutes is a workout? 177
2015-10-25 Strength 3RM Back Squat 245.0 lbs
2015-10-14 Strength 3RM Back Squat 235.0 lbs
2013-05-09 Strength 3RM Back Squat 260.0 lbs
2012-01-05 Strength 3RM Back Squat 255.0 lbs
2011-10-23 Strength 3RM Back Squat 245.0 lbs
2011-10-15 Strength 3RM Back Squat 255.0 lbs
2011-09-14 Strength 3RM Back Squat 235.0 lbs
2013-04-04 Strength 3RM Bench 130.0 lbs
2012-05-19 Strength 3RM Bench 165.0 lbs
2012-11-15 Strength 3RM Clean 165.0 lbs
2012-11-15 Strength 3RM Clean 185.0 lbs
2012-01-21 Strength 3RM Clean 135.0 lbs
2011-08-09 Strength 3RM Clean 180.0 lbs
2013-03-02 Strength 3RM Deadlift 320.0 lbs
2013-01-03 Strength 3RM Deadlift 316.0 lbs
2012-12-08 Strength 3RM Deadlift 295.0 lbs
2012-08-30 Strength 3RM Deadlift 265.0 lbs
2012-03-15 Strength 3RM Deadlift 295.0 lbs
2011-10-27 Strength 3RM Deadlift 295.0 lbs
2011-10-23 Strength 3RM Deadlift 300.0 lbs
2011-10-15 Strength 3RM Deadlift 305.0 lbs
2011-10-11 Strength 3RM Deadlift 305.0 lbs
2011-10-04 Strength 3RM Deadlift 295.0 lbs
2015-02-10 Strength 3RM Front Squat 205.0 lbs
2013-03-21 Strength 3RM Front Squat 195.0 lbs
2012-11-29 Strength 3RM Front Squat 195.0 lbs
2011-10-23 Strength 3RM Front Squat 205.0 lbs
2011-10-15 Strength 3RM Front Squat 205.0 lbs
2011-08-31 Strength 3RM Front Squat 209.0 lbs
2012-05-02 Strength 3RM Overhead Squat 105.0 lbs
2011-09-06 Strength 3RM Overhead Squat 115.0 lbs
2012-09-04 Strength 3RM Push Jerk 155.0 lbs
2012-05-03 Strength 3RM Push Jerk 145.0 lbs
2015-02-10 Strength 3RM push press 135.0 lbs
2013-10-19 Strength 3RM Shoulder Press 125.0 lbs
2013-09-08 Strength 3RM Shoulder Press 125.0 lbs
2012-10-11 Strength 3RM Shoulder Press 115.0 lbs
2012-09-04 Strength 3RM Shoulder Press 105.0 lbs
2012-05-08 Strength 3RM Shoulder Press 115.0 lbs
2012-04-04 Strength 3RM Shoulder Press 95.0 lbs
2011-08-04 Strength 3RM Shoulder Press 115.0 lbs
2012-10-21 Strength 3RM Snatch 105.0 lbs
2012-07-24 Strength 3RM Snatch 85.0 lbs
2011-08-14 Strength 3RM Snatch 115.0 lbs
2012-05-20 Metcon 400m Run 1:21
2014-04-13 Strength 4*5 front squats 165.0 lbs
2014-12-11 Strength 4 sets of 3 UB snatches + 5th set @ 80% 115.0 lbs
2016-01-27 Strength 4x10 back squat 185.0 lbs
2014-06-04 Metcon 5000m Run 24:19
2012-08-22 Metcon 5000m Run 23:27
2014-06-02 Metcon 500m Row 1:39
2015-08-29 Metcon 50 burpees 3:22
2014-04-16 Strength 5 * 4 Shoulder Press 105.0 lbs
2014-04-16 Strength 5 * 4 Sumo Deadlifts 255.0 lbs
2016-02-12 Strength 5*5 Back Squat 225.0 lbs
2014-03-02 Strength 5*5 Back Squat 135.0 lbs
2015-03-17 Strength 5*5 Deadlifts 245.0 lbs
2016-02-23 Strength 5RM Back Squat 220.0 lbs
2013-07-16 Strength 5RM Back Squat 215.0 lbs
2013-07-11 Strength 5RM Back Squat 225.0 lbs
2013-07-09 Strength 5RM Back Squat 210.0 lbs
2013-06-11 Strength 5RM Back Squat 235.0 lbs
2013-06-06 Strength 5RM Back Squat 235.0 lbs
2013-06-01 Strength 5RM Back Squat 245.0 lbs
2013-04-23 Strength 5RM Back Squat 235.0 lbs
2013-04-18 Strength 5RM Back Squat 235.0 lbs
2013-04-09 Strength 5RM Back Squat 235.0 lbs
2013-04-02 Strength 5RM Back Squat 255.0 lbs
2013-03-26 Strength 5RM Back Squat 225.0 lbs
2013-03-19 Strength 5RM Back Squat 225.0 lbs
2013-03-12 Strength 5RM Back Squat 225.0 lbs
2013-03-05 Strength 5RM Back Squat 215.0 lbs
2013-02-26 Strength 5RM Back Squat 215.0 lbs
2013-02-12 Strength 5RM Back Squat 215.0 lbs
2013-01-29 Strength 5RM Back Squat 205.0 lbs
2012-10-02 Strength 5RM Back Squat 225.0 lbs
2012-09-04 Strength 5RM Back Squat 215.0 lbs
2012-08-28 Strength 5RM Back Squat 215.0 lbs
2012-08-21 Strength 5RM Back Squat 185.0 lbs
2012-01-05 Strength 5RM Back Squat 245.0 lbs
2011-12-15 Strength 5RM Back Squat 215.0 lbs
2011-10-23 Strength 5RM Back Squat 235.0 lbs
2011-10-15 Strength 5RM Back Squat 245.0 lbs
2013-08-27 Strength 5RM Bench 130.0 lbs
2013-08-20 Strength 5RM Bench 125.0 lbs
2013-08-13 Strength 5RM Bench 125.0 lbs
2013-06-20 Strength 5RM Bench 115.0 lbs
2013-06-06 Strength 5RM Bench 105.0 lbs
2013-04-05 Strength 5RM Bench 110.0 lbs
2013-03-19 Strength 5RM Bench 100.0 lbs
2013-03-05 Strength 5RM Bench 90.0 lbs
2013-02-26 Strength 5RM Bench 90.0 lbs
2012-08-30 Strength 5RM Bench 140.0 lbs
2012-05-19 Strength 5RM Bench 135.0 lbs
2012-01-21 Strength 5RM Clean 95.0 lbs
2012-10-04 Strength 5RM Deadlift 285.0 lbs
2012-08-30 Strength 5RM Deadlift 245.0 lbs
2012-03-15 Strength 5RM Deadlift 235.0 lbs
2011-10-23 Strength 5RM Deadlift 275.0 lbs
2011-10-15 Strength 5RM Deadlift 285.0 lbs
2013-03-21 Strength 5RM Front Squat 175.0 lbs
2012-05-22 Strength 5RM Front Squat 195.0 lbs
2012-05-02 Strength 5RM Overhead Squat 95.0 lbs
2012-04-10 Strength 5RM Overhead Squat 95.0 lbs
2012-09-04 Strength 5RM Push Jerk 155.0 lbs
2012-05-03 Strength 5RM Push Jerk 135.0 lbs
2013-09-17 Strength 5RM Shoulder Press 110.0 lbs
2013-09-08 Strength 5RM Shoulder Press 115.0 lbs
2013-09-03 Strength 5RM Shoulder Press 105.0 lbs
2013-08-29 Strength 5RM Shoulder Press 100.0 lbs
2013-08-17 Strength 5RM Shoulder Press 115.0 lbs
2013-08-09 Strength 5RM Shoulder Press 80.0 lbs
2013-08-06 Strength 5RM Shoulder Press 90.0 lbs
2013-07-30 Strength 5RM Shoulder Press 80.0 lbs
2013-07-25 Strength 5RM Shoulder Press 70.0 lbs
2013-07-23 Strength 5RM Shoulder Press 105.0 lbs
2013-07-16 Strength 5RM Shoulder Press 80.0 lbs
2013-07-13 Strength 5RM Shoulder Press 100.0 lbs
2013-07-09 Strength 5RM Shoulder Press 50.0 lbs
2013-06-25 Strength 5RM Shoulder Press 105.0 lbs
2013-06-20 Strength 5RM Shoulder Press 60.0 lbs
2013-06-11 Strength 5RM Shoulder Press 95.0 lbs
2013-05-30 Strength 5RM Shoulder Press 70.0 lbs
2013-05-09 Strength 5RM Shoulder Press 70.0 lbs
2013-04-23 Strength 5RM Shoulder Press 90.0 lbs
2013-04-18 Strength 5RM Shoulder Press 80.0 lbs
2013-04-09 Strength 5RM Shoulder Press 80.0 lbs
2013-04-02 Strength 5RM Shoulder Press 100.0 lbs
2012-10-11 Strength 5RM Shoulder Press 105.0 lbs
2012-09-11 Strength 5RM Shoulder Press 105.0 lbs
2012-08-28 Strength 5RM Shoulder Press 100.0 lbs
2012-08-21 Strength 5RM Shoulder Press 97.0 lbs
2012-08-16 Strength 5RM Shoulder Press 95.0 lbs
2012-08-14 Strength 5RM Shoulder Press 90.0 lbs
2012-08-09 Strength 5RM Shoulder Press 82.0 lbs
2012-08-07 Strength 5RM Shoulder Press 80.0 lbs
2012-07-12 Strength 5RM Shoulder Press 96.5 lbs
2012-05-08 Strength 5RM Shoulder Press 95.0 lbs
2012-04-04 Strength 5RM Shoulder Press 85.0 lbs
2012-04-04 Strength 5RM Shoulder Press 75.0 lbs
2012-10-21 Strength 5RM Snatch 75.0 lbs
2015-03-21 Metcon Achilles gets new Armor 9:53
2015-02-10 Metcon Akkadian Empire 14:13
2015-03-21 Strength Alternate 5: 3 back squats, 3 shoulder press 215.0 lbs
2015-03-05 Strength Alternate 5: 3 hang cleans, 3/3 Turkish get ups 175.0 lbs
2015-03-21 Strength Alternate 8: knees to elbows, handstand walk
2012-06-24 Benchmarks Angie 19:40
2011-09-10 Benchmarks Angie 22:33
2014-12-30 Benchmarks Annie 6:48
2013-04-13 Benchmarks Annie 7:08
2012-08-23 Benchmarks Annie 6:11
2011-11-15 Benchmarks Annie 6:35
2012-09-15 Benchmarks Barbara 31:54
2012-09-23 Benchmarks Bear Complex 105.0 lbs
2012-09-13 2 min AMRAP Box Jumps 67
2012-08-26 2 min AMRAP Box Jumps 56
2012-01-30 2 min AMRAP Box Jumps 58
2011-08-11 2 min AMRAP Burpees 36
2014-12-11 Metcon Charles Manson 123
2013-01-13 Benchmarks Cindy 587
2012-11-27 Benchmarks Cindy 556
2012-05-27 Benchmarks Cindy 548
2012-04-12 Benchmarks CrossFit Total 726.0 lbs
2014-05-04 Benchmarks Daniel 20:14
2014-04-06 Benchmarks Dianne 10:46
2015-11-23 2 min AMRAP Double unders 181
2015-10-04 2 min AMRAP Double unders 167
2012-11-29 2 min AMRAP Double unders 159
2011-11-29 2 min AMRAP Double unders 152
2011-08-16 2 min AMRAP Double unders 157
2011-08-13 2 min AMRAP Double unders 140
2014-08-23 Metcon DT 15:24
2014-04-30 Benchmarks Elizabeth 10:31
2014-12-16 Metcon Elizabeth Bathory 11:50
2015-03-05 Strength EMOM 8: 5 strict pull ups, 5 hspu
2014-04-16 Strength EMOM for 8 minutes Snatch balance 65.0 lbs
2014-12-16 Strength Every 90 sec for 6 min: 5 cleans 105.0 lbs
2014-12-20 Strength Every 90 seconds for 6 min: 3 clean and jerks 135.0 lbs
2012-12-06 Benchmarks Fight Gone Bad 289
2012-10-30 Benchmarks Fran 4:33
2012-07-23 Benchmarks Fran 6:30
2012-04-19 Holds Frogstand 46.0
2012-08-18 Benchmarks Grace 3:56
2011-12-11 Benchmarks Grace 4:53
2014-07-20 Benchmarks Helen 9:53
2014-12-20 Metcon Helene Jegado 20:00
2015-03-05 Metcon Juno's Fury 130
2013-03-24 Benchmarks Karen 11:32
2012-11-11 Benchmarks Karen 9:50
2012-03-17 Benchmarks Karen 10:30
2012-10-28 Holds L-Sit 25.0
2012-03-25 Holds L-Sit 24.0
2012-02-16 Holds L-Sit 22.0
2014-05-26 Benchmarks Murph 49:07
2012-05-29 Benchmarks Murph 41:53
2014-12-30 Benchmarks Nancy 18:28
2012-12-30 Benchmarks Nancy 15:28
2012-05-10 Benchmarks Nicole 119
2014-01-21 Metcon No Squat Required 8:12:00
2014-12-20 Metcon Prepatory Poison
2012-07-29 2 min AMRAP Pullups 46
2012-01-29 2 min AMRAP Pullups 40
2011-08-10 2 min AMRAP Pullups 48
2012-04-05 2 min AMRAP Push ups 51
2012-01-11 2 min AMRAP Push ups 37
2014-07-17 Metcon run, hspu + t2b, run 11:14
2014-07-17 Strength Strength work week 3 squat 225.0 lbs
2012-07-26 Benchmarks Tabata Something Else 357
2011-10-25 Benchmarks Tabata Something Else 357
2015-01-08 Metcon Thomas Jefferson 8:08
2014-03-02 Metcon Two AMRAPS for the Pain of One 2
2014-05-01 Metcon Unbroken wall ball 19
2014-04-13 Metcon What Are You Doing? 15:03
2015-01-15 Metcon Zachary Taylor 11:00

Add workout

2 min AMRAP wall balls

10 ft target for men, 20 lb ball
9 ft target for women, 14 lb ball

As many reps as possible in 2 minutes. Rest as much or as little as you want.

- avi

Daniel

For time:
50 Pull-ups
400 meter run
95 pound Thruster, 21 reps
800 meter run
95 pound Thruster, 21 reps
400 meter run
50 Pull-ups

- avi

Strength work week 3 squat

With a baseline of 90% of 1RM Squat (B = 0.9*1RMSquat)

5 @ .75*B
3 @ .85*B
1+ @ .95*B

- avi

run, hspu + t2b, run

500m run

3 rounds of:
15 handstand pushups
15 toes 2 bar

Finish with:
500m run

- avi

EMOM alternating snatch/power snatch

For 8 minutes, every minute on the minute do one lift. Alternate lifts between:

Snatch
Power Snatch

- avi

Clean ladder (+10lb every 30 sec)

Start with some weight, then every 30 seconds add 10 pounds. Stop when you fail - your score is the highest weight you successfully lifted.

- avi

DT

5 rounds for time
12 deadlifts
9 hang cleans
6 chest to overhead anyhows
Barbell = 155/105

- avi

Killer Petey - Strength

4 sets of 5 pause overhead squats

- avi

Killer Petey - Gymnastic Technique

Alternate 8
A: Ring rows
B: L-sits

- avi

Killer Petey - Conditioning

5 min AMRAP
10 Kb swings (32/24 kg)
5 box jumps (30)
5 cleans (155/105)
1 min rest
5 min AMRAP
20 KB swings (24/16 kg)
10 box jumps (24)
10 cleans (115/83)
1 min rest
100 double unders for time

- avi

My Hair is Sore, pt. 1

Part 1: Skill/Strength
Every 40 seconds for 4 minutes
Hang clean
Rest 2 minutes
Every 40 seconds for 4 minutes
Clean

- avi

My Hair is Sore, pt. 2

3 Rounds for time
21 Box jumps @ 24″
15 KB snatches (24/16kg)
9 Handstand push ups
After completing the 3 rounds, check the “other” whiteboard for the second part of the workout.

- avi

My Hair is Sore, pt. 1

Every 40 seconds for 4 minutes
Hang clean
Rest 2 minutes
Every 40 seconds for 4 minutes
Clean

- avi

50 burpees

50 burpees for time

- avi

4x10 back squat

4 sets of 10 reps back squat

- avi
Nicknameavi
Distance unitsm
Weight unitslbs
Genderm

Joined 2011-08-05