@lahner

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lbskgs

21,15,9WB,Dips,MedBallSlams

November 15th, 2019
0 minutes
0 sets, 0 reps

5RFT:20KBS,200mrun/row,20DU

October 22nd, 2019
0 minutes
0 sets, 0 reps

3RFT: 20calrow,40airsquats,50DUs

October 17th, 2019
0 minutes
0 sets, 0 reps

3RFT:15Burpees,30DU

October 3rd, 2019
0 minutes
0 sets, 0 reps

15minAMRAP:12overheadwalkinglunge,20DU,10hollowrocks

September 23rd, 2019
0 minutes
0 sets, 0 reps

5RFT:15AirSquats,11BurpeeBoxJumps,8T2B

September 16th, 2019
0 minutes
0 sets, 0 reps

FT:20RowCal,20T2B,20BurpeesOverParallete,20RowCal,12T2B

September 8th, 2019
0 minutes
3 sets, 40 reps

Day 6:Sept7_REST 4

September 8th, 2019
24 h
0 sets, 0 reps

Day 6:Sept7_REST 4

September 8th, 2019
24 h
0 sets, 0 reps

Day 5(2):Sept6_FriCrossFit5thAve:in15minbldtoheavypwrclean,frontsq,pushjerkthenWOD:12,9,6,3pwrcleans,frontsq,pushjerk

September 6th, 2019
60 minutes
15 sets, 93 reps

Day 4:Sept5_REST 3

September 8th, 2019
72 h
0 sets, 0 reps

Day 3(1):Sept4_Wed(typicallyTuesWOD)_every6minfor24min:12calrow,8pu,8bjo,16kbs,8bjo,8t2b,12calbike

September 4th, 2019
30 minutes
28 sets, 288 reps

Day 2:Sept3 REST 2 (Dads bday)

September 3rd, 2019
0 minutes
0 sets, 0 reps

Day 1:Sept2 REST 1

September 3rd, 2019
24 h
0 sets, 0 reps

Day 7:Sep1 REST 4

September 3rd, 2019
48 h
0 sets, 0 reps

Day 6(3):Aug31_SatPartnerWOD:24minAMRAP_12hspu,16pu,24airsq,12calbike

September 3rd, 2019
73 h
31 sets, 354 reps

Day 5(2):Aug30_FriCrossFit5thAve:7x1pushjerkthen:3rds_24russKBS,12calskierg,12pushjerks,200mrun

August 30th, 2019
1 h
19 sets, 151 reps

Day 4:Aug29 REST 3

September 3rd, 2019
120 h
0 sets, 0 reps

Day 3:Aug28 REST 2

September 3rd, 2019
144 h
0 sets, 0 reps

Day 3:Aug28 REST 2

September 3rd, 2019
144 h
0 sets, 0 reps

Day 2:Aug27 REST 1

September 3rd, 2019
168 h
0 sets, 0 reps

Day 1(1):Aug26_Christians7bday(Camelback):every3minfor15min_10dbthrusters,10burpeesoverdb,100mtreadmillrun

August 27th, 2019
25 h
15 sets, 100 reps

Day 7:Aug25_REST 5

August 26th, 2019
24 h
0 sets, 0 reps

Day 6:Aug23_REST 4

August 26th, 2019
48 h
0 sets, 0 reps

Day 5:Aug23_REST 3

August 26th, 2019
72 h
0 sets, 0 reps

Day 4(2):Aug22_ThursCrossFit5thAveEndurance:2rds_eachofbikeandtrueform(1-to-1workratio):1min,50sec,40,30,20,10(alloutsprint)

August 26th, 2019
97 h
24 sets, 584 reps

Day 3:Aug21_REST 2

August 26th, 2019
120 h
0 sets, 0 reps

Day 2(1):Aug20_TuesCrossFit5thAve_4rdsevery5minwith3minrest:33calrow,8pwrcleans,8BJO,16calski,8pushjerks,8T2b

August 20th, 2019
1 h
24 sets, 304 reps

Day 1_Aug19_REST 1

August 20th, 2019
24 h
0 sets, 0 reps

Day 7(4):Aug18_Aug18_CrossFit5thAveEnduranceWOD:every5minfor30minutes_250mrow,20calbike,250mski

August 20th, 2019
48 h
18 sets, 3120 reps

Day 6:Aug17_REST 3

August 20th, 2019
72 h
0 sets, 0 reps

Day 6:Aug17_REST 3

August 20th, 2019
72 h
0 sets, 0 reps

Day 5(3):Aug16_FriCrossFit5thAve:10,8,6,4,2TnGPwrCleans,thenWOD:21,15,9,6,3BJO,Calrow,T2B

August 16th, 2019
60 minutes
20 sets, 192 reps

Day 4(2)Aug15_ThursEnduranceWOD:4rds_20calbike(1minrest),200mrun(1minrest),20calski(3minrest)

August 15th, 2019
60 minutes
12 sets, 960 reps

Day 3:Aug14_REST 2

August 15th, 2019
24 h
0 sets, 0 reps

Day 2:Aug13_REST 1

August 13th, 2019
0 minutes
0 sets, 0 reps

Day 1(1):Aug12_MonCrossFit5thAve:backsquats4x6then:30,24,18,12,6WB,15,12,9,6,3Deadlifts

August 12th, 2019
60 minutes
14 sets, 159 reps

Day 7(4):Aug11_ActiveRecovery_3rds

August 12th, 2019
24 h
0 sets, 0 reps

Day 6:Aug10_REST 3

August 12th, 2019
48 h
0 sets, 0 reps

Day 5(3):Aug9_FIRSTTIMEDOING3CROSSFIT5THAVEWODSINAWEEKS!_8mimEMOMSnatch+OHSthenWOD:21,15,9PU,BOTB,OHS15,15,12 PU,BOTB,OHS9,15,15 PU,BOTB,OHS

August 9th, 2019
1 h
17 sets, 142 reps

Day 4:Aug8_REST 2

August 8th, 2019
0 minutes
0 sets, 0 reps

Day 3(2):Aug7_WedCrossFit5thAve_TnGPwrClean10,8,6,4,2thenWOD:6,12,18,24,30WB,12KBS,12calBikeErg/Bike

August 7th, 2019
60 minutes
20 sets, 240 reps

Day 2(1):Aug6_TuesCrossFit5thAveWOD:ForTime_1000mrow,30pwrsnatch,20t2b,150du,20t2b,30pwrsnatch,800mrun

August 6th, 2019
60 minutes
7 sets, 250 reps

Day 1:Aug5_REST 1

August 6th, 2019
24 h
0 sets, 0 reps

Day 7(3):Aug4_ActiveRecovery_6mineach_row,skierg,run

August 6th, 2019
48 h
1 sets, 0 reps

Day 6(2):Aug3_ThursCrossFit5thAveEndurancsWOD:every4minfor24min(6rds):15calrow,30DUs,15calbike,30DUs

August 6th, 2019
72 h
24 sets, 540 reps

Day 5:Aug2_REST 4

August 6th, 2019
96 h
0 sets, 0 reps

Day 4:Aug1_REST 3

August 6th, 2019
120 h
0 sets, 0 reps

Day 3:July31_REST 2

August 6th, 2019
144 h
0 sets, 0 reps

Day 2(1):July30_DidMon(onTues)CrossFit5thAve_4x10backsqThenWOD:21,15,9PushJerk,T2B,200mrun

July 30th, 2019
2 minutes
13 sets, 175 reps

Day 1:July29 REST 1

July 30th, 2019
24 h
0 sets, 0 reps

Day 7:July28_REST 3

July 30th, 2019
48 h
0 sets, 0 reps

Day 6(4):July27_SatCrossFit5thAvePartnersWOD:20minAMRAP_400mrun,30partnerWB,20hangc&j

July 28th, 2019
25 h
14 sets, 1145 reps

Day 5:July26_REST 2

July 27th, 2019
0 minutes
0 sets, 0 reps

Day 4(3):July25_ThursIntervalCrossFit5thAve:3minOn/2minOff:6intervals_15,12,9rowcals,bj/9,7,5bikecals,burpees/maxrundistance

July 27th, 2019
24 h
22 sets, 186 reps

Day 3(2):July24_WedCrossFit5thAveWOD:8minEMOMSnatch,WOD:4,8,12,16OHS,T2B,60DUseachrd

July 27th, 2019
48 h
12 sets, 320 reps

Day 2:July23_REST 1 (SeaWorld)

July 27th, 2019
72 h
0 sets, 0 reps

Day 1(1):July22_ThursOldEnduranceCrossFit5thAve:Every3minsfor30min_400mrun,500mrow

July 27th, 2019
96 h
10 sets, 4500 reps

Day 7(3):July21_TuesCrossFit5thAveWOD:4minAMRAP(2minrest)_21frontsq,15bjo,200mrow,remtimemaxKBS/21kbs,15frontsq,200mrow,maxbbjo/21bjo,15kbs,200mrow,maxfrontsq

July 26th, 2019
120 h
12 sets, 142 reps

Day 6:July20_REST 4

July 20th, 2019
0 minutes
0 sets, 0 reps

Day 5(2):July19_FriCrossfitLutzWOD:3rds_FightGoneBadStyle:maxcalin1min_row,WB,BJ,andpushpress

July 19th, 2019
60 minutes
12 sets, 229 reps

Day 4:July18_REST 3

July 20th, 2019
48 h
0 sets, 0 reps

Day 3(1):July17_WedCrossFit5thAve:TnGPwrSnatch10,8,6,4,2thenWOD:4,8,12,16,20,24etcHSPU,T2B,KBSnatch

July 17th, 2019
37 minutes
22 sets, 252 reps

Day 2:July16_REST 2

July 17th, 2019
24 h
0 sets, 0 reps

Day 1:July15_REST 1

July 17th, 2019
48 h
0 sets, 0 reps

Day 7:July14_REST 4

July 17th, 2019
72 h
0 sets, 0 reps

Day 6(3):July13_SatEVF360WOD

July 17th, 2019
96 h
60 sets, 504 reps

Day 5:July12_REST 3

July 17th, 2019
120 h
0 sets, 0 reps

Day 4(2):July11_ThursCrossFit5thAve:2x8minAMRAP_1000mrunthenmaxcalbike,3minrest,750mrowthenmaxcalski

July 11th, 2019
60 minutes
4 sets, 1868 reps

Day 3:July10_REST 2

July 11th, 2019
24 h
0 sets, 0 reps

Day 2(1):July9_TuesCrossFit5thAve_4rds(3minrestbetween)10of:rowcal,pwrsnatch,Bjo,burpeesotb,bike

July 9th, 2019
60 minutes
24 sets, 240 reps

Day 1:July8_REST 1

July 9th, 2019
24 h
0 sets, 0 reps

Day 7(3):July7_SunEVFRow:750mrowthen:1800mrowat28spmtheninsametimedo1800mrowthenWOD:15minamrap:3,6,9,12...calrow,situps,dbthrusters

July 8th, 2019
25 h
21 sets, 4539 reps

Day 6:July6_REST 4

July 8th, 2019
48 h
0 sets, 0 reps

Day 5(2):July5_CrossFit5thAveWOD:find3rmpushpress,thenWOD:3rds_30calrow,10c2b,75dus,3wallwalks

July 5th, 2019
60 minutes
18 sets, 372 reps

Day 4;July4_REST 3

July 5th, 2019
24 h
0 sets, 0 reps

Day 3:July3_REST 2

July 3rd, 2019
0 minutes
0 sets, 0 reps

Day 3:July3_REST 2

July 3rd, 2019
0 minutes
0 sets, 0 reps

Day 2(1):July2_TuesCrossFit5thAve_every7minto21min:12frontracklunges,12pullups,12hspu,12pullups,12frl,12pj

July 2nd, 2019
60 minutes
18 sets, 216 reps

Day 1:July1_REST 1

July 3rd, 2019
48 h
0 sets, 0 reps

Day 7(4):June30_Very light active recovery

July 2nd, 2019
48 h
0 sets, 0 reps

Day 6(3):June29_SatCrossFit5thAvePartnerWOD:200mrun,10deadlifts,20calbike,10bbjo

June 29th, 2019
60 minutes
16 sets, 160 reps

Day 5:June28_REST 3

June 29th, 2019
24 h
0 sets, 0 reps

Day 4(2):June27_ThursCrossFit5thAve_5rds_28,21,18,15,12bike,50,40,30,20,10DUs,400,350,300,250,200run,50,40,30,20,10

June 27th, 2019
60 minutes
20 sets, 1894 reps

Day 3:June26_REST 2

June 27th, 2019
24 h
0 sets, 0 reps

Day 3:June26_REST 2

June 26th, 2019
0 minutes
0 sets, 0 reps

Day 3:June26_REST 2

June 27th, 2019
24 h
0 sets, 0 reps

Day 2:June25_REST 1

June 27th, 2019
48 h
0 sets, 0 reps

Day 1(1):June24_MonCrossFit5thAve:5x2backsquat(1secpause)thenWOD:12minAMRAP:8powercleans,24WB,8burpeesOTB

June 24th, 2019
60 minutes
19 sets, 191 reps

Day 7(3):June23_SunEVFRow:2rds10calsprint,30secrestthen10-20-30-40-30-20-10calRow,thenWOD:250mrow,30kbs,750mrow,40gobletsq,750mrow,50dbpushpress

June 23rd, 2019
60 minutes
15 sets, 120 reps

Day 6:June22_REST 4

June 23rd, 2019
24 h
0 sets, 0 reps

Day 5:June21_REST 3

June 21st, 2019
0 minutes
0 sets, 0 reps

Day 4:June20_REST 2

June 21st, 2019
24 h
0 sets, 0 reps

Day 3(2):June19_WedCrossFit5thAve:5x3pushpress,5x8bentoverdbrowthenWOD:12minAMRAP:4,8,12,16,20...hspu,pullups,boxjumps

June 19th, 2019
60 minutes
26 sets, 287 reps

Day 2:June18_REST 1

June 19th, 2019
24 h
0 sets, 0 reps

Day 1(1):June17_MonEVFExpressWOD:20mintocomplete3rds_400mrun,20medballcleans,20situps,20bentoverrow

June 17th, 2019
30 minutes
12 sets, 180 reps

Day 7(4):Jun16_ACTIVE RECOVERY

June 17th, 2019
24 h
0 sets, 0 reps

Day 6(3)Jun15_SatWOD(CrossFit5thAveWOD)

June 15th, 2019
2 minutes
12 sets, 145 reps

Day 5:Jun14_REST 3

June 15th, 2019
24 h
0 sets, 0 reps

Day 4(2):Jun13_ThursCrossFit5thAveWOD:every6minfor36min:(1)400mrun,500mski,(2)500mrow,1000mbike

June 13th, 2019
45 minutes
13 sets, 7201 reps

Day 3:June12_REST 2 (Moms bday)

June 12th, 2019
0 minutes
0 sets, 0 reps

Day 2:Jun11_REST 1

June 12th, 2019
24 h
0 sets, 0 reps

Day 1(1):Jun10_MonEVFExpressWOD:20minAMRAP_18kbpwrsnatch,16gobletsq,14pushups,kbfrontrackstepups

June 10th, 2019
30 minutes
22 sets, 326 reps

Day 7(4):Jun9_CrossFitEndfrom5/30doneonSundayWOD:2rds_every8min:400mrun,16bjos,500mrow,3wallwalks

June 12th, 2019
72 h
8 sets, 38 reps

Day 6:June8_REST 3

June 10th, 2019
48 h
0 sets, 0 reps

Day 5(3):Jun7_FriEVF360WOD:20mintocompletr:2rds_10calski,20dbpowercleans,20t2b,10calbike,20dbpushpress,20dbstepovers

June 7th, 2019
30 minutes
12 sets, 200 reps

Day 4:Jun6_REST 2

June 7th, 2019
24 h
0 sets, 0 reps

Day 3(2):Jun5_WedWODGenie:2rds_9kneestoelbow,11dbpushjerk,14t2b,20kbs

June 7th, 2019
48 h
8 sets, 108 reps

Day 2:Jun4_REST 1

June 7th, 2019
72 h
0 sets, 0 reps

Day 1(1):June3_MonCrossFit5thAve:frontsq4x3(2secpause)thenWOD:6,9,12powersnatchthenburpeeOTB,into12,9,6squatsnatcb,burpeeOTB

June 3rd, 2019
60 minutes
16 sets, 120 reps

Day 7(4):June2_SunModifiedEVF360WOD:10mintocomplete35devilpressesevery2min10pushupsw20dus

June 2nd, 2019
1 h
7 sets, 125 reps

Day 6:June1_REST 3

June 1st, 2019
0 minutes
0 sets, 0 reps

Day 5(3):May31_FriEVF360ExpressWOD:25mintocomplete

May 31st, 2019
30 minutes
10 sets, 250 reps

Day 4(2):May30_Needawod_10minAMRAP:12calrow,10dbthrusters,30dus

May 30th, 2019
18 minutes
12 sets, 188 reps

Day 3:May29_REST 2

May 30th, 2019
24 h
0 sets, 0 reps

3RFT:50DU,30Pushups,10Pullups

May 29th, 2019
0 minutes
0 sets, 0 reps

Day 2(1):May28_TuesCrossFit5thAveWOD:Backsquat5x2(tempo3secholddownandbottom)thenWOD:12minEMOM:15calrow,15KBS,15burpees

May 28th, 2019
30 minutes
18 sets, 205 reps

Day 1:May27_Little active recovery/REST 1

May 27th, 2019
0 minutes
0 sets, 0 reps

Day 7:May26_REST 3

May 28th, 2019
48 h
0 sets, 0 reps

Day 6(4):May25_SatCrossFitHERO WOD (LIAM’S LIFE)

May 25th, 2019
60 minutes
15 sets, 200 reps

Day 5:May24_REST 2

May 24th, 2019
0 minutes
0 sets, 0 reps

Day 4(3):May23_ThursCrossFit5thAveEndurance:every3minto30min:400mrun,500mrow

May 23rd, 2019
30 minutes
10 sets, 10 reps

Day 3(2):May22_WedNeedaWOD:5rds_5DBC&J(Leftthenright),10DBpushpress(Leftthenright),10T2B

May 23rd, 2019
24 h
25 sets, 200 reps

Day 2:May21_REST 1

May 23rd, 2019
48 h
0 sets, 0 reps

Day 1(1):May20_MonEVF360ExpressWOD:every4mintocomplete:400mrun,dbweightedstepups,12bentoveraltKBrows

May 20th, 2019
30 minutes
12 sets, 96 reps

Day 7(4):May19_SunEVF360WOD:3rds:10paddlestrokes,10powerstrokesthen2000mrow(>26spmand10powerstrokesevery500m)then3minrestWOD:3,6,9,12dbpwrsnatchburpeeBJO10calrowaftereveryrd

May 19th, 2019
1 h
9 sets, 56 reps

Day 6:May18_REST 3

May 19th, 2019
24 h
0 sets, 0 reps

Day 5:May17_REST 2

May 19th, 2019
48 h
0 sets, 0 reps

Day 4:May16_REST 1

May 19th, 2019
72 h
0 sets, 0 reps

Day 3(3):May15_WedCrossFit5thAve_Deadlifts5x3(72.5-80%),1x3+thenWOD:3rds_24WB,16KBS,8C2B,200mRun

May 15th, 2019
60 minutes
18 sets, 167 reps

Day 2(2):May14_TuesCrossFit5thAve_3minmaxcalrow,2minburpeeBJO,1minKBthruster

May 14th, 2019
60 minutes
9 sets, 249 reps

Day 1(1):May13_CAMEL BACK_MonNeedaWOD:6rds_10DBPwrSnatch,10Pushups,4BurpeesBJO

May 14th, 2019
24 h
18 sets, 144 reps

Day 7:May12_CAMEL BACK_REST 5

May 14th, 2019
48 h
0 sets, 0 reps

Day 6:May11_43rd BIRTHDAY_REST 4

May 14th, 2019
72 h
0 sets, 0 reps

Day 5:May10_REST 3

May 13th, 2019
72 h
0 sets, 0 reps

Day 4(2):May9_ThursEVF:5mintocomplete4rds:30one-armOHlunge,20DBhangpowercleans,15lateraloverDBburpeesthen5mintocomlplete400mrun,15KBS,20DBfrontsquats

May 9th, 2019
60 minutes
22 sets, 330 reps

Day 3:May8_REST 2

May 13th, 2019
120 h
0 sets, 0 reps

Day 2:May7_REST 1

May 9th, 2019
48 h
0 sets, 0 reps

Day 1(1):May6_MonCrossFit5thave

May 6th, 2019
60 minutes
24 sets, 164 reps

Day 7(3):May5_SunWODRoulette:300mrow,6burpeeoverrower,30DUs

May 5th, 2019
1 minutes
18 sets, 216 reps

Day 6:May4_REST 4

May 5th, 2019
24 h
0 sets, 0 reps

Day 5:May3_REST 3

May 5th, 2019
48 h
0 sets, 0 reps

Day 4:May2_REST 2

May 5th, 2019
72 h
0 sets, 0 reps

DAY 3(2):TIME TO BREAK OUT! May1_WedCrossFit5thAve:Deadlifts4x3(72.5-80%1RM)then1x3+WOD:10-20-30HSPU/Pushups,Pistols,Pullups,WallBalls

May 1st, 2019
7 minutes
12 sets, 240 reps

Day 2(1):Apr30_TuesCrossFit5thAve:4rds_12calrow/bike,8burpeeOTB,12hangpwrclean,8burpee,12pushjerk,12calbike/row

April 30th, 2019
60 minutes
24 sets, 256 reps

Day 1:Apr29_REST 1

April 30th, 2019
24 h
0 sets, 0 reps

Day 7(5):Apr28_9minAMRAP:8T2B/V-ups,10KBS,10Burpees

April 29th, 2019
24 h
13 sets, 150 reps

Day 6:Apr27_REST 2

April 29th, 2019
48 h
0 sets, 0 reps

Day 5(4):Apr26_WSC:TuesCrossFit5thAveWOD:4rds_20WB,50DU,15calRow,12GobletSqStepUps

April 29th, 2019
72 h
16 sets, 380 reps

Day 4(3):Apr25_MonCrossFit5thAve:3rds_18T2B,18pushups,12hangpwrsnatch,12ohs

April 25th, 2019
1 minutes
12 sets, 180 reps

Day 3:Apr24_REST 1

April 25th, 2019
24 h
0 sets, 0 reps

Day 2(2):Apr23_TuesEVFCrossfitWOD:every2minx6:2+1hangsnatchandfullsnatch

April 23rd, 2019
1 h
18 sets, 99 reps

Day 1(1):Apr22_MonEVF360ExpressWOD:4rdsof40secon20secoff:goblet sq,boxdips,bentoverrows,hollowhold

April 22nd, 2019
30 minutes
16 sets, 184 reps

Day 7(3):Apr21_SunCrossfitWOD:15airsq,10burpees,5vups

April 22nd, 2019
24 h
9 sets, 90 reps

Day 6:Apr20_REST 4

April 22nd, 2019
48 h
0 sets, 0 reps

Day 5:Apr19_REST 3

April 22nd, 2019
72 h
0 sets, 0 reps

Day 4(2):Apr18_ThursEVF360:20mintocomplete:400mrun,50WB,50KBdeadlift,50DBpushpress,400mrun

April 18th, 2019
40 minutes
13 sets, 150 reps

Day 3(1):Apr17_WedEVFExpressWOD:3rdsevery3 min:(1)300mrow,10dbsquatcleans(2)3wallwalks,10weightedsitups,15BJs

April 17th, 2019
30 minutes
15 sets, 114 reps

Day 2:Apr16_REST 2

April 17th, 2019
24 h
0 sets, 0 reps

Day 1:Apr15_REST 1

April 17th, 2019
48 h
0 sets, 0 reps

Day 7(5):Apr14_SunWOD:21,15,9KBS,Burpees

April 17th, 2019
72 h
6 sets, 90 reps

Day 6(4):Apr13_ThursCrossFit5thAveWOD:did3of4rds:250mrow,15calbik,200mrun(whileholding39lbsKBsinfrontrack)

April 17th, 2019
96 h
16 sets, 0 reps

Day 5:Apr12_REST 2 (11 year anniversary)

April 17th, 2019
120 h
0 sets, 0 reps

Day 4(3):Apr11_ThursEVF360WOD(Charlotte):8minAMRAP(8dbSTO,8bentoverrows,8shoulderpress)90secrestthen8minEMOM:20airsquats,10calbike90secrestthen8mincomplete2rdsof20WB,10burpees90secrest4minAMRAP:8DBSDHP,10HRPU,20DU

April 11th, 2019
1 h
33 sets, 351 reps

Day 3:Apr10_REST 1 (Charlotte)

April 11th, 2019
24 h
0 sets, 0 reps

Day 2(2):Apr9_TuesCrossFit5thAveWOD:3rds(2minrestbetween):15calBike,10burpeeBJ,15pullups,10burpeeBJ,15calRow

April 9th, 2019
60 minutes
15 sets, 150 reps

Day 1(1):Apr8_MonCrossFit5thAveWOD:5RMmaxbacksquatthen10minAMRAP:10frontsq10T2B10HSPU

April 8th, 2019
60 minutes
16 sets, 153 reps

Day 7:Apr7_REST 6

April 8th, 2019
24 h
0 sets, 0 reps

Day 6:Apr6_REST 5

April 8th, 2019
48 h
0 sets, 0 reps

Day 5(1):Apr5_FriEVF360WOD:tabata(8rds20seconsecoffthenFT)

April 5th, 2019
60 minutes
31 sets, 373 reps

Day 4:Apr4_REST 4

April 4th, 2019
0 minutes
0 sets, 0 reps

Day 3:Apr3_REST 3

April 4th, 2019
24 h
0 sets, 0 reps

Day 2:Apr2_REST 2

April 4th, 2019
48 h
0 sets, 0 reps

Day 1:Apr1_REST 1

April 4th, 2019
72 h
0 sets, 0 reps

Day 7(5):Mar31_MonCrossFit5thAvemodifiedWOD

March 31st, 2019
1 minutes
9 sets, 173 reps

Day 5(4):Mar30_OldCrossFit5thAvemodEnduranceWOD

March 31st, 2019
24 h
9 sets, 0 reps

Day 5(3):Mar29_EVF360ExpressWOD:Tabata(8rdseach20secon10secoff)

March 29th, 2019
30 minutes
40 sets, 68 reps

Day 4:Mar28_REST 2

March 29th, 2019
24 h
0 sets, 0 reps

Day 3(2):Mar27_WedEVF360ExpressWOD:20minAMRAP:3,6,9,12,15,18,21,24DBbentoverrows,PlateOHlunge,weightedsitups

March 27th, 2019
30 minutes
25 sets, 329 reps

Day 2(1):Mar26_TuesEVFCrossFitWOD_5minEMOMx3Snatch(incweighteachrd)then:10strictpress,15OHS,20pushpress,25frontsquats,30pushjerk,35squats

March 26th, 2019
60 minutes
9 sets, 150 reps

Day 1:Mar25_REST 1

March 25th, 2019
11 minutes
0 sets, 0 reps

Day 7(4):Mar24_WODRoulette:24minAMRAP_400mrun,10burpees,250mbikeorrow

March 24th, 2019
3 minutes
16 sets, 50 reps

Day 6(3):Mar23_Sat(ThursEVFWOD):20minEMOMthen6rds

March 23rd, 2019
2 h
38 sets, 514 reps

Day 5(2):Mar22_NYSC(EVF360FridayWOD):30secon/15secoff:kbdeads,1armohlunge,plankrows,hollowholdthen10,9bj,dbhangsquatcleans

March 22nd, 2019
35 minutes
20 sets, 198 reps

Day 4:Mar21_REST 3 (Carols bday)

March 22nd, 2019
24 h
0 sets, 0 reps

Day 3:Mar20_REST 2

March 20th, 2019
0 minutes
0 sets, 0 reps

Day 2:Mar19_REST 1

March 19th, 2019
0 minutes
0 sets, 0 reps

Day 1(1):Mar18_MonCrossFit5thAve:4x5BackSquat77-82%1RMthenWOD:12minEMOM:12calBike,36AirSquat,AMRAPDBPwrSnatchthen1minRest

March 18th, 2019
1 h
13 sets, 230 reps

Day 7:Mar17_REST 3

March 18th, 2019
24 h
0 sets, 0 reps

Day 6(4):Mar16_ThursEVFWOD

March 17th, 2019
18 h
8 sets, 315 reps

Day 5:March15_REST 2

March 16th, 2019
24 h
0 sets, 0 reps

Day 4(3):Mar14_ThursEVFWOD:10minEMOMx2 (2min rest)

March 16th, 2019
48 h
23 sets, 322 reps

Day 3(2):Mar13_NovotelWOD:12minEMOM_250mrow,10dbpwrsnatch

March 13th, 2019
13 h
12 sets, 60 reps

Day 2(1):Mar12_NovotelWOD:18EMOM:15burpees,400mrun,10dbhangc&j

March 13th, 2019
24 h
12 sets, 100 reps

Day 1:Mar11_REST 1 (London)

March 13th, 2019
48 h
0 sets, 0 reps

Day 7(3):Mar10_Sun(London)CrossfitAldgateEast:Gymnasticsthen20minpartnerWOD

March 13th, 2019
78 h
22 sets, 174 reps

Day 6:Mar9_REST 4

March 13th, 2019
96 h
0 sets, 0 reps

Day 5:Mar8 REST 3

March 13th, 2019
120 h
0 sets, 0 reps

Day 4(2):Mar7_ThursCrossFit5thAveEnduranceWOD:6rds_50DUs,15burpeesoverrower,20calrow

March 7th, 2019
1 h
18 sets, 510 reps

Day 3(1):Mar6_WedEVFCrossfit:bldtoheavysnatchsinglethen3rds:250mrow,12hangsquatsnatch,21pushups

March 6th, 2019
60 minutes
18 sets, 108 reps

Day 2:Mar5_REST 2

March 6th, 2019
24 h
0 sets, 0 reps

Day 1:Mar4_REST 1

March 6th, 2019
48 h
0 sets, 0 reps

Day 7(5):Mar3_ActiveRecovery

March 6th, 2019
72 h
0 sets, 0 reps

Day 6(4):Mar2_SatEVFCrossfit(PartnerWOD):20rds_9STO,7pistols,5hangpwrsnatch,3barfacingburpees

March 6th, 2019
97 h
40 sets, 240 reps

Day 5(3):Mar1_Fri(ThursEVFWOD):4x6minAMRAP(21calrow,15kbthrusters,9dblkbsnatchthen21dbhangpowercleans,15pullups,9devilpress)

March 1st, 2019
35 minutes
16 sets, 292 reps

Day 3(2):Feb27_WedEVFCrossfitWOD:3rds:2-3stricthspu,4-5strictpullupsthen4x(1+2+1)clean+frontsquat+pushjerkthenWOD:3rdsofmaxreps_KBS,WB,hangpwrclean

February 27th, 2019
60 minutes
27 sets, 207 reps

Day 2:Feb26_REST 2

February 26th, 2019
0 minutes
0 sets, 0 reps

Day 1(1):Feb25_MonCrossFit5thAve:7x1pauseOHS,40-30-29-10thrusters,15-15-15-15KBS

February 26th, 2019
25 h
15 sets, 167 reps

Day 7(4):Feb24_SunWOD(oldEVFWOD)

February 25th, 2019
9 minutes
20 sets, 228 reps

Day 6:Feb23_REST 3

February 25th, 2019
24 h
0 sets, 0 reps

Day 5(3):Feb22_FriWSC(didEVFThursWOD)

February 25th, 2019
50 h
41 sets, 418 reps

Day 4(2):Feb21_ThursCrossFitEnduranceWOD:Every2:30_30calsofeach:bike,row,ski / Every 2min_25calsofeach:bike,row,ski / Every 1.5min_20calseachof:bike,row,ski / Every 1 min_15calseach

February 21st, 2019
60 minutes
12 sets, 270 reps

Day 3:Feb20_REST 2

February 25th, 2019
96 h
0 sets, 0 reps

Day 2:Feb19_REST 1

February 25th, 2019
120 h
0 sets, 0 reps

Day 1(1):Feb18_MonPresidentsDayCrossFit5thAve:6x(1+1)PauseOHS+OHSthen7minAMRAP_3,6,9,12,15,18....powersnatch,T2B

February 24th, 2019
145 h
24 sets, 138 reps

Day 7:Feb17_REST 3

February 22nd, 2019
120 h
0 sets, 0 reps

Day 6(4):Feb16_SatCrossFifth5thAveWOD:6rds:IGoYouGo_15calbike,12burpees,9DblKBthruster,6DblKBSnatch

February 16th, 2019
60 minutes
24 sets, 252 reps

Day 5:Feb15_REST 2

February 22nd, 2019
168 h
0 sets, 0 reps

Day 4(3):Feb14_ThursEndurancsCrossFit5thAveWOD:9rds(36min)of4mineach:500mrow(increaseintensityeachrd)

February 14th, 2019
60 minutes
9 sets, 5075 reps

Day 3:Feb13_REST 1

February 13th, 2019
0 minutes
0 sets, 0 reps

Day 2(2):Feb12_TuesCrossFit5thAve:3rdsw/3minrestbetween:250mrow,5DL,10T2B,5DL,15WB,5DL,10HSPU,150mrun

February 12th, 2019
60 minutes
24 sets, 150 reps

Day 1(1):Feb11_NYSC(CrossFit5thAve)_5x(1+2)pauseohs,ohsthen10minamrap:12kbs,10burpeepullups,8row

February 12th, 2019
14 h
21 sets, 127 reps

Day 7(4):Feb10_NYSCActiveRecovery

February 10th, 2019
2 minutes
15 sets, 50 reps

Day 6(3):Feb9_ModifiedSatEVF360WOD:16EMOM

February 10th, 2019
25 h
16 sets, 209 reps

Day 5:Feb8_REST 3

February 8th, 2019
0 minutes
0 sets, 0 reps

Day 4(2):Feb7_ThursCrossFit5thAveEndurancePartnerWOD:5minx6rds_500mrow,400mrun,15calski

February 7th, 2019
60 minutes
18 sets, 2748 reps

Day3(1):Feb6_WedEVFCrossFitWOD:3rdsofstrictHSPU,pullupsthen4rds(1+2)snatch,OHSthenWOD:5minAMRAP:9HSPU,6burpees,3snatch

February 6th, 2019
60 minutes
22 sets, 78 reps

Day 2:Feb5_REST 2

February 5th, 2019
0 minutes
0 sets, 0 reps

Day 1:Feb4_REST 1

February 5th, 2019
24 h
0 sets, 0 reps

Day 7(4):Feb3_SunEVFRow:10x30secsprintrowthen1:30offthenWOD:2rds_20pushups,30pullups,40airsquats,50rowcal

February 5th, 2019
49 h
18 sets, 280 reps

Day 6:Feb2_REST 3

February 5th, 2019
48 h
0 sets, 0 reps

Day 5(3):Feb1_FriCrossFit5thAveWOD:5x3pushpressthenWOD:10minAMRAP:10singlearmKBpushpress,20pistols,40DUs

February 1st, 2019
60 minutes
17 sets, 280 reps

Day 4:Jan31_REST 2

February 1st, 2019
24 h
0 sets, 0 reps

Day 3(2):Jan30_WedEvfcrossfitwod:4x(1+1)pwrClean+CleanthenWOD:10minAMRAP_5pwrcleans,10T2B

January 30th, 2019
60 minutes
20 sets, 98 reps

Day 2(1):Jan29_TuesCrossFit5thAveExpressWOD:4rds_20burpees,15KBS,20pushups,15powersnatch

January 29th, 2019
30 minutes
16 sets, 280 reps

Day 1:Jan28_REST 1

January 29th, 2019
24 h
0 sets, 0 reps

Day 7(4):Jan27_(modified)SunEVF360WOD:16minEMOMthen20minAMRAP:500mrow,50OHlunges,50KBS,50gobletsquats

January 27th, 2019
60 minutes
27 sets, 280 reps

Day 6:Jan26_REST 3

January 27th, 2019
24 h
0 sets, 0 reps

Day 5(3):Jan25_FriEVFCrossfitWOD:Deadlifts5x1(80%of1RM)thenWOD:3rds_20pwrcleans,30frontracklunges,20pushpress

January 25th, 2019
1 h
14 sets, 215 reps

Day 4:Jan24_REST 2

January 24th, 2019
0 minutes
0 sets, 0 reps

Day 3(2):Jan23_WedCrossFit5thAve_10minEMOMpwrcleansthenWOD:4rds_12powercleans,15T2B,18WB

January 23rd, 2019
60 minutes
12 sets, 180 reps

Day 2(1):Jan22_TuesCrossFit5thAve:20EMOM_5thrusters,10calbike,12boxjumpovers,100mrun

January 22nd, 2019
1 h
20 sets, 85 reps

Day 1:Jan21_REST 1

January 23rd, 2019
48 h
0 sets, 0 reps

Day 7:Jan20_REST 3

January 23rd, 2019
72 h
0 sets, 0 reps

Day 6(4):Jan19_SatEVFPartnerWOD:3rds_40BJOs,30HSPU,20HangDBPwrCleans,10OHS

January 19th, 2019
60 minutes
21 sets, 238 reps

Day 5:Jan18_REST 2

January 18th, 2019
0 minutes
0 sets, 0 reps

Day 4(3):Jan17_NYSC(ThursmodifiedEVFWOD):5rds_10KBdeadlifts,20DUs,10T2B,20DUs

January 17th, 2019
25 minutes
20 sets, 300 reps

Day 3(2):Jan16_WedEVFCrossfitWOD

January 16th, 2019
1 h
20 sets, 78 reps

Day 2(1):Jan15_TuesEVF360WOD(1stfullWODof2019sinceNYEWOD)

January 15th, 2019
60 minutes
30 sets, 460 reps

Day 1:Jan14_REST 1

January 14th, 2019
0 minutes
0 sets, 0 reps

Day 7(5):Jan13_CrossfitweightliftingDay1+WOD:3rds15burpees,30DU

January 13th, 2019
45 minutes
14 sets, 143 reps

Day 6(4):Jan12_ActiveRecovery_2rds:2minbike,2minrow,30secplank,waitercarry

January 13th, 2019
24 h
8 sets, 0 reps

Day 5(3):Jan11_FriCrossFit5thAve(modified)WOD(@NYSC):12EMOM_10powersnatch,4wallwalks,10hangDBclusters,12HSPU

January 11th, 2019
45 minutes
12 sets, 96 reps

Day 4(2):Jan10_ThursEVF360WOD(onlydidhalf):2rds_50DBfrontracklunges,40burpeeboxjumps

January 10th, 2019
1 h
4 sets, 180 reps

Day 3:Jan9_REST 2

January 10th, 2019
24 h
0 sets, 0 reps

Day 2(1):Jan8_TuesEVF360WOD:6rdsof2mineach(30secbetween):(A)200mRow/maxstrictPU,(B)60DU/MaxDBgrdtooverhead,then15,12,9:DBfrontrackrevlunge,DBthrusters,lateralburpeeoverDB

January 8th, 2019
45 minutes
21 sets, 357 reps

Day 1:Jan7_REST 1

January 7th, 2019
0 minutes
0 sets, 0 reps

Day 7(5):Jan6_ActiveRecovery:3rds_400mRun,2minBike,2minRow,30secPlank,50MWaiterCarry

January 6th, 2019
45 minutes
11 sets, 0 reps

Day 6(4):Jan5_SatEVFCrossFitModifiedWOD_33DU,12HSPU,12WB,12PU,33DU,10HSPU,10WB,10PU,33DU,6HSPU,6WB,6PU,6StrictShoulderPress

January 6th, 2019
24 h
13 sets, 189 reps

Day 5(3):Jan4_FriEVF360ExpressWOD:16EMOM(did12EMOM)_(1)5DBhangcleans/5DBPushPress/5DBThrusters,(2)40DUs,(3)10KBS/5gobletsquats/10lateralKBhopovers,(4)10calbike

January 4th, 2019
30 minutes
24 sets, 240 reps

Day 4(2):Jan3_CrossFitFifthAve(modified)WOD:6minAMRAP(25WB,20DU,15DBPwrSnatch,10calRow)

January 3rd, 2019
7 minutes
8 sets, 120 reps

Day 3:Jan2_REST 2

January 3rd, 2019
24 h
0 sets, 0 reps

Day 2:Jan1 (New Years Day)_REST 1

January 3rd, 2019
48 h
0 sets, 0 reps

Day 1(1):Dec31NYE_EVF360WOD:31repsx10then2018row

December 31st, 2018
60 minutes
10 sets, 279 reps

Day 7:Dec30_REST 4

December 31st, 2018
24 h
0 sets, 0 reps

Day 6:Dec29_REST 3

December 31st, 2018
48 h
0 sets, 0 reps

Day 5:Dec28_REST 2

December 31st, 2018
72 h
0 sets, 0 reps

Day 4(3):Dec27_ActiveRecovery:3rds_400mrun,2minbike,2minrow

December 31st, 2018
96 h
9 sets, 0 reps

Day 3(2):Dec26_CitrusParkCrossFitWOD:5rds_400mRun,3x20DBPwrSnatch/2x40SitUps,40ToestoPlate

December 26th, 2018
60 minutes
15 sets, 340 reps

Day 2(1):Dec25(ChristmasDay)WODRoulette_4,8,12,16,20,24,etc.ofAirSquats,Burpees

December 25th, 2018
30 minutes
16 sets, 218 reps

Day 1:Dec24_REST 1 (DisneyWorld)

December 25th, 2018
24 h
0 sets, 0 reps

Day 7:Dec23_REST 5

December 25th, 2018
48 h
0 sets, 0 reps

Day 6(2):Dec22_ChosenFitness12DaysofChristmas:1-12accumulatingof1OHS,2PwrSnatch,3SHDL,4PushPress,5FrontSq,6HangPwrCleans,7BJ,8Burpees,9KBS,10T2B,11PUs,12TurkishGetUps

December 22nd, 2018
60 minutes
12 sets, 364 reps

Day 5:Dec21_REST 4

December 23rd, 2018
48 h
0 sets, 0 reps

Day 4(1):Dec20_CrossFit5thAveThursEnduranceWOD:3rds_2000mBike,1000mRow,500mSki

December 20th, 2018
60 minutes
9 sets, 10500 reps

Day 3:Dec19_REST 3(day of physical)

December 20th, 2018
24 h
0 sets, 0 reps

Day 2:Dec18_REST 2(leading up to Wed physical)

December 20th, 2018
48 h
0 sets, 0 reps

Day 1:Dec17_REST 1(leading up to physical on Wed

December 20th, 2018
72 h
0 sets, 0 reps

Day 7(4):Dec16_SunEVFRowWOD(takenfromCrossFit.com6/15/2010WOD):8minrow(18,20,24,26,28,30,32,34)then2000mrow/50WB/1000mrow/35WB,500mrow/20WB

December 16th, 2018
60 minutes
14 sets, 105 reps

Day 6:Dec15_REST 3

December 16th, 2018
24 h
0 sets, 0 reps

Day 5(3):Dec14_FriCrossFit5thAveWOD:8rds_5pwrsnatch,10WB,20DUsthen2minrestthen25pwrsnatch,50WBs,150DUs

December 14th, 2018
60 minutes
27 sets, 505 reps

Day 4:Dec13_REST 2

December 14th, 2018
24 h
0 sets, 0 reps

Day 3(2):Dec12_WedCrossFit5thAveWOD:Deadlifts5x2,then3rds_12calAB,20KBS,16burpeeboxJO

December 12th, 2018
60 minutes
14 sets, 154 reps

Day 2(1):Dec11_MonCrossFit5thAvWOD:BackSquat5x4then8minAMRAP_8hangpwrsnatch,8burpeeoverbar,8thrusters,8T2B

December 11th, 2018
60 minutes
17 sets, 124 reps

Day 1:Dec10_REST 1

December 11th, 2018
24 h
0 sets, 0 reps

Day 7(4):Nov9_SunEVFRowWOD:2x2000Mrow(22,24,26,28)2minrestbetthen100DBthrusters(break,20calRow)

December 9th, 2018
1 h
7 sets, 180 reps

Day 6(3):Dec8_SatCrossFitThursEnduranceWOD:15,30,45cal_Bike,Row,Run,75DUseach

December 8th, 2018
53 minutes
12 sets, 2130 reps

Day 5:Dec7 REST_3

December 8th, 2018
24 h
0 sets, 0 reps

Day 4(2):Dec6_ThursEVF360WOD:4x8EMOM(w/2minrestbetween)_(1)1wallwalk,8DBstepovers,(2)8KBdumbellburpeedeadlift,8T2B,(3)8ringrows,8KBpushpress,(4)8wallballs,8situps

December 6th, 2018
60 minutes
64 sets, 426 reps

Day 3:Dec5_REST 2

December 5th, 2018
0 minutes
0 sets, 0 reps

Day 2(1):Dec4_CrossFit5thAveTuesWOD_(1 of 3)5minAMRAP:12calbike,8dblKBcleans,8dblKBfrontracklungeRest3min(2of3)minAMRAP:24DUs,12KBS,6HSPURest3min(3of3)5minAMRAP:6burpeesoverrower,12calrow,24airsquats

December 4th, 2018
45 minutes
33 sets, 370 reps

Day 1:Dec3_REST 1

December 3rd, 2018
0 minutes
0 sets, 0 reps

Day 7(5):Dec2:SundayEVF360WOD:2rdsof1min_KBrevlung+Plateoverheadhold,KBbentoverrow+plank,KBgobletsquar+hollowhold,wallsit+situpsthen16minAMRAP:KBthruster,V-up,DBsinglearmPushpress,DBpwrsnatch,burpeepullups

December 2nd, 2018
53 minutes
36 sets, 316 reps

Day 6(4):Dec1:ActiveRecovery@NYSC:3rds_400mrun,2minBike,2minRow,30secPlank,50mWaitersCarry,25DUs

December 2nd, 2018
24 h
18 sets, 75 reps

Day 5(3):Nov30_FriEVF360ExpressWOD:8EMOMw/2minrestbetween:(1)4DevilPress,4OHLunge(R),4OHLunge(L)then(2):8GTO,8BurpeestoPlate

November 30th, 2018
30 minutes
41 sets, 239 reps

Day 4:Nov29_REST 2

November 29th, 2018
0 minutes
0 sets, 0 reps

Day 3:Nov28_REST 1

November 28th, 2018
0 minutes
0 sets, 0 reps

Day 2(2):Nov27_TuesEVF360WOD:4minEMOM:20plateOHlunge,30DUs,DBromanianDLs,50mtnclimbersthen10mintocomplete:(1)15WBs,15KBS (2):10DBpwrcleans,10DBboxstepovers

November 27th, 2018
1 h
36 sets, 690 reps

Day 1(1):Nov26_MondayEVFExpress WOD:20mintocomplete2rds:20PUs,30/30pushup/DBfloorpress,30DBpushpress,30DBfrontsquat

November 26th, 2018
30 minutes
12 sets, 260 reps

Day 7:Nov25_REST 5

November 26th, 2018
24 h
0 sets, 0 reps

Day 6:Nov24_REST 4

November 26th, 2018
48 h
0 sets, 0 reps

Day 5:Nov23_REST 3

November 26th, 2018
72 h
0 sets, 0 reps

Day 4(2):Nov22ThursThanksgivingEVF360WOD:10mintocomplete:30burpeetoplate,30PUs,30DUsthen30plankrowsw/pushups,30WBs,30calRowthenmaxairsquatsinremainingtime

November 26th, 2018
96 h
7 sets, 200 reps

Day 3(1):Nov21:WedEVF360ExpressWOD_18mintocompletethenAMRAPinremainingtime:30,20,10GTO/60,40,20Situps/100,75,50DUs

November 21st, 2018
29 minutes
11 sets, 465 reps

Day 2:Nov20_REST 2

November 21st, 2018
24 h
0 sets, 0 reps

Day 1:Nov19_REST 1

November 21st, 2018
48 h
0 sets, 0 reps

Day 7(4):Nov18_SunEVF360Row:20mintocomplete_(1)60calRowfortimethen4minrestthenusesametimetodoagain(2)3rds:750mrow,50DUs,25burpeeboxJO

November 18th, 2018
60 minutes
11 sets, 210 reps

Day 6(3):Nov17_CrossFit5thAvSatWOD:3rds_400mtreadmillrun,15KBS,12pullupsthen2minrestthen15calrow,12boxjumpovers,18KBpwrsnatch

November 17th, 2018
60 minutes
18 sets, 219 reps

Day 5:Nov16_REST 3

November 17th, 2018
24 h
0 sets, 0 reps

Day 4(2):Nov15_ThursEVF360WOD:3x12EMOMw/2minrestbetweenrounds:(1)1-12DBThrustersthen4burpees(2)1-12OHPlateLungethen30DUs(3)1-12BJthen4DoubleKBNSnatch

November 15th, 2018
60 minutes
71 sets, 557 reps

Day 3(1):Nov14_WedEVF360ExpressWOD:Tabata(20secon10secoffx8rds=2minw/extra30secsrestbetween):WB,GroundPlatetoOverhead,DBweightedstepovers,DBsnatch,Row(maxcal)

November 14th, 2018
30 minutes
33 sets, 213 reps

Day 2:Nov13_REST 2

November 14th, 2018
24 h
0 sets, 0 reps

Day 1:Nov12_REST 1

November 12th, 2018
6 h
0 sets, 0 reps

Day 7:Nov11_REST 4

November 11th, 2018
0 minutes
0 sets, 0 reps

Day 6(3):Nov10_SaturdayCrossfit5thAvePartnerWOD:120WB,50KBS,300mRun,40Burpees,20Barmuscleups

November 10th, 2018
60 minutes
22 sets, 225 reps

Day 5:Nov9_REST 3

November 10th, 2018
24 h
0 sets, 0 reps

Day 4(2):Nov8_ThursEVF360WOD_3workoutstationsat3rdsperstationof2mineachtotalof36min

November 8th, 2018
60 minutes
36 sets, 361 reps

Day 3(1):Nov7_WedEVFExpressWOD:22mintocomplete:5rds_10pDBplankrows,15DBstepups,400mrun

November 7th, 2018
30 minutes
15 sets, 125 reps

Day 2:Nov6_REST 2

November 6th, 2018
0 minutes
0 sets, 0 reps

Day 1:Nov5_REST 1

November 5th, 2018
0 minutes
0 sets, 0 reps

Day 7:Nov4_REST 4

November 5th, 2018
24 h
0 sets, 0 reps

Day 6(3):Nov3_SatEVFCrossfitWOD:30minAMRAP:5burpee pullups,5ringdips,5BJs,5STO,5snatch,5thrusters,5DBpwrcleans

November 3rd, 2018
60 minutes
29 sets, 144 reps

Day 5(2):Nov2_FriEVF360ExpressWOD:2minperrdtocompletex4:(1)10hangDBpwrsnatch,10BJovers,10DBpushpressthen(2)10KBdeadlift,10GTO,10plateOHlunges

November 2nd, 2018
30 minutes
24 sets, 240 reps

Day 4: (11/1) REST 3

November 2nd, 2018
24 h
0 sets, 0 reps

Day 3(1):Oct31_WedEVFCrossfitWOD:C&J3x(2+2),2x(2+1)then15minEMOM:8frontsq/5pushups,8KBS/5pullups,8WB/5burpees

October 31st, 2018
60 minutes
35 sets, 190 reps

Day 2:Oct30_REST 2

October 30th, 2018
0 minutes
0 sets, 0 reps

Day 1:Oct29_REST 1

October 30th, 2018
24 h
0 sets, 0 reps

Day 7(4):Oct28:SundayEVF360WOD:10minEMOMof:(1)50DU,20RussianKBSthenrest2min(2)15calrow,15pushups

October 28th, 2018
40 minutes
20 sets, 500 reps

Day 6:Oct27_REST 3

October 28th, 2018
24 h
0 sets, 0 reps

Day 5(3):Oct26_FridayEVF360ExpressWOD:2minAMRAP_(1)10platetoverhead/10HRpushups,(2)20bulgarianKBsplitsquat/maxhollowhold,(3)maxcalassaultbike/ski,(4)10KBsumodeadlifthighpullup/100mtnclimbers

October 26th, 2018
30 minutes
22 sets, 354 reps

Day 4(2):Oct25_ThursEVF360WOD:2rds_8DBOHlunge,8burpees,8DBOHlunge,8burpees,8T2Brest2minthen60DU,30DBpushpress,60DU,40DBfrontsquatthenrest2min9,12,15calrowanddoubleKBsnatch

October 25th, 2018
45 minutes
18 sets, 326 reps

Day3(1):Oct24_WedEVFCrossfitWOD:15EMOMC&J(increaseweightevery5min)then3rds:10OHS,50DUsthen3rds:15BJ,8HSPU

October 24th, 2018
60 minutes
15 sets, 264 reps

Day 2:Oct23_REST 2

October 24th, 2018
24 h
0 sets, 0 reps

Day 1:Oct22_REST 1

October 24th, 2018
48 h
0 sets, 0 reps

Day7(4):Oct21_SunEVF360WOD:16EMOM_20OverheadDBlunges,12burpees,20DBpwrsnatch,12KBdeadlift

October 21st, 2018
1 h
16 sets, 256 reps

Day 6:Oct20 REST 3

October 21st, 2018
24 h
0 sets, 0 reps

Day 5(3):Oct19_FriEVF360WOD:Tabata8rdseach(20on/10secoff):L-sitDBpress,KBuprightrow,singlelegKBdeadlift,altV-ups/hollowrocksthen8mintocompleteeach:(1)5medballcleans,10DBfrontracklunges,16BJ(2)5manmakers,10groundplateoverhead,15DUs

October 20th, 2018
25 h
53 sets, 421 reps

Day 4:Oct18_REST 2

October 19th, 2018
24 h
0 sets, 0 reps

Day 3(2):Oct17_WedEVF360ExpressWOD:20mintocomplete_400mrunthen21,15,9DBpwrcleans,wallballsthen400mrunthen15-12-9then400mrun

October 17th, 2018
30 minutes
15 sets, 144 reps

Day 2:Oct16_REST 1

October 17th, 2018
24 h
0 sets, 0 reps

Day 1(1):Oct15_MonEVFCrossFitWOD:4x(1+2)SnatchandPwrSnatchthen5rds:200mrun,10PwrSnatch,8burpeesBJ

October 15th, 2018
60 minutes
15 sets, 90 reps

Day 7:Oct14_REST 4

October 15th, 2018
24 h
0 sets, 0 reps

Day 6:Oct13_REST 3

October 15th, 2018
48 h
0 sets, 0 reps

Day 5(3):Oct12_FriEVF360ExpressWOD:3minAMRAP/5minAMRAP/7minAMRAP(6,10,14DBPwrSnatch,6,10,14BJ,6,10,14HandreleasePushups)

October 12th, 2018
30 minutes
27 sets, 264 reps

Day 4(2):Oct11_ThursEVF360WOD: 9min to complete:(1)400mrun,35situps,30DBhangC&J,25DBburpeestepups and (2):500mrow,30DBthrusters,25plateoverheadlunges

October 11th, 2018
45 minutes
8 sets, 195 reps

Day 3(1):Oct10_EVF360ExpressWOD:800mrunthen4rds:20wallballs,20pushupsthen800mrow

October 10th, 2018
30 minutes
10 sets, 160 reps

Day 2:Oct9_REST 2

October 10th, 2018
24 h
0 sets, 0 reps

Day 1:Oct8_REST 1

October 10th, 2018
48 h
0 sets, 0 reps

Day7(4):Oct7_SunEVF360WOD_20minEMOM:maxringdips,10calbike,maxDBplankrows,rest/30DUs,15calrow

October 7th, 2018
30 minutes
19 sets, 330 reps

Day 6(3):Oct6_SatEVF360WOD:2rds_3 minAMRAP:maxrowcal,10KBstrictpress,10bentoverrows,10gobletsquatsthen2rds_10DBweightedstepups,20DBPwrsnatch,10T2B,20hollowrocks

October 6th, 2018
60 minutes
26 sets, 391 reps

Day 5(2):Oct5_FriEVF360CrossFitWOD:Deadlifts3x5thenAMRAPthen4minAMRAP:10OHS,10T2B/4minAMRAP:8hangPwrsnatch,10T2B/4minAMRAP:6snatch,10T2B

October 5th, 2018
60 minutes
22 sets, 182 reps

Day 4:Oct4_REST 3

October 5th, 2018
24 h
0 sets, 0 reps

Day 3:Oct3_REST 2

October 5th, 2018
48 h
0 sets, 0 reps

Day 2(1):Oct2_TuesEVF360WOD:15EMOM(200mrun,20russianKBS,10strictT2B)then25mintocomplete:6rds_8BJ,10DBhangC&Jperarm,20WB

October 2nd, 2018
60 minutes
33 sets, 443 reps

Day 1:Oct 1_REST 1

October 1st, 2018
5 minutes
0 sets, 0 reps

Day 7(6):Sept29_SunCentralParkRun_2-mile@8:28pace_16:56

October 1st, 2018
24 h
0 sets, 0 reps

Day 6(5):Sept29_SatCentralParkRun_1.96-mile@7:57pace_15:40

October 1st, 2018
48 h
0 sets, 0 reps

Day 5(4):Sept28_FriEVF360ExpressWOD:20minEMOM_15DBbentoverrow,30mtnclimberthenmaxplankhold,halfkneelingKBpushpress,Squatplatepressoutthenmaxwallsit,DBplankrotations

September 28th, 2018
30 minutes
23 sets, 356 reps

Day 4:Sept27_REST 1

September 28th, 2018
24 h
0 sets, 0 reps

Day 3(3):Sept26_WedEVFExpressWOD:20mintocomplete:3rds_500mrow,15DBpwrcleans,20weightedDBstepups,25situps

September 26th, 2018
30 minutes
13 sets, 180 reps

Day 2(2):Sept25_TuesEVFCrossFitWOD:3DBPushPress,6DBPowerCleans,9DBFrontSq

September 25th, 2018
2 h
18 sets, 108 reps

Day 1(1):Sept24_MonCrossFitAvWOD:BarbellBugarianSplitSquat5x4then10minAMRAP:8WB,8Pushups,8KBS,8GobletSq

September 24th, 2018
1 h
29 sets, 224 reps

Day 7:Sept23_REST 3

September 24th, 2018
24 h
0 sets, 0 reps

Day 6(4):Sept22_ModifiedSatEVF360WOD:2x8minAMRAP:2,6,4,8...T2B/DBFrontSq1minrest3,6,9,12...DBPwrSnatch/BoxJumps

September 22nd, 2018
1 h
29 sets, 285 reps

Day 5(3):Sept21_FriEVF360ExpressWOD:20minEMOM(50DUs,5burpees/10KBS,45secPlank,12calRow,5pullups/6pushups/7airsquats)

September 21st, 2018
30 minutes
32 sets, 340 reps

Day 4:Sept20_REST 2

September 21st, 2018
24 h
0 sets, 0 reps

Day 3(2):Sept19_WedEVFCrossFitWOD:SplitJerk4x3thenWOD:15minAMRAP:5ringdips,10hangC&J,50DUs

September 19th, 2018
60 minutes
18 sets, 276 reps

Day 2(1):Sept18_TuesEVFCrossFitWOD@NYSC:Squats5x5@65%thenWOD:10EMOM_5burpeepullups,maxDBpwrsnatch

September 18th, 2018
40 minutes
18 sets, 89 reps

Day 1:Sept17_REST 1

September 17th, 2018
0 minutes
0 sets, 0 reps

Day 7(5):Sept16_CPRun+12minEMOM:15burpees,20jumpsquats,45secPlank

September 17th, 2018
24 h
4 sets, 140 reps

Day 6(4):Sept15_SatEVFCrossFitHeroPartnerWod:Havana25minAMRAP:150DUs,50pushups,15powercleans

September 15th, 2018
1 h
4 sets, 482 reps

Day 5(3):Sept14_FriEVF360WOD:5rds30SecOn15SecOff(Platetooverhead,DBstrictpress,WB,DBbentoverrow)

September 14th, 2018
30 minutes
17 sets, 191 reps

Day 4(2):Sept13_ThursEVF360WOD:10EMOM_Bike6cal/MaxMedballsitups2minrestThen10minEMOM_10DBPwrSnatch/MaxKBS

September 13th, 2018
60 minutes
4 sets, 340 reps

Day 3:Sept12_REST 2

September 12th, 2018
0 minutes
0 sets, 0 reps

Day 2(1):Sept11_EVF360_9/11HEROWOD:2001Runthen3rds:11of:BJs,Thrusters,Pullups,Pwrcleans,Pushups,KBS,T2B,DBDeadlift,DBPushpress

September 11th, 2018
1 h
11 sets, 297 reps

Day 1:Sept10_REST 1

September 10th, 2018
0 minutes
0 sets, 0 reps

Day 7:Sept9_REST 3

September 16th, 2018
168 h
0 sets, 0 reps

Day 6(4):Sept8_SatEVF360CrossFitWOD:16minAMRAP:20snatches/400mrunthen500mrow/20barfacingburpeesthen400mrun/100DUsthen500mrow/20pushpress

September 8th, 2018
60 minutes
8 sets, 160 reps

Day 5:Sept7_REST 2

September 8th, 2018
24 h
0 sets, 0 reps

Day 4(3):Sept6:ThursEVF360WOD_10to1:Plateoverheadwalkinglunge,PlateGTOthen1to10:BikeHangDBC&Jthen10,9,8T2B

September 6th, 2018
60 minutes
7 sets, 302 reps

Day 3(2):Sept5:WedEVF360WOD:16EMOM4rds_12CalRows,MaxDBPushPress,12DBWeightedStepups,MaxGHDBackExtensions

September 5th, 2018
60 minutes
16 sets, 228 reps

Day 1:Sept3 REST 1 DAD’s 68TH BDAY

September 4th, 2018
24 h
0 sets, 0 reps

Day 7:Sept2_REST 4

September 4th, 2018
48 h
0 sets, 0 reps

Day 6:Sept1_REST 3

September 4th, 2018
72 h
0 sets, 0 reps

Day 5(3):Aug31_FridayEVF360ExpressWOD:20minAMRAP:15BJs,50RussianKBS,50DUs,15PlateGTO

August 31st, 2018
30 minutes
14 sets, 420 reps

Day 4(2):Aug30_ThursEVF360WOD:18min4rds:400MRowandBike,8KBPwrSnatchR+L,16DBThrusters

August 30th, 2018
60 minutes
20 sets, 161 reps

Day 3(1):Aug29_WedEVF360ExpressWOD:3rds3minAMRAPw/30secRest_(1)MaxRowMeters,(2)6DBC&Jand6T2B

August 29th, 2018
30 minutes
22 sets, 114 reps

Day 2:Aug28_REST 2

August 29th, 2018
24 h
0 sets, 0 reps

Day 1:Aug27_REST 1

August 29th, 2018
48 h
0 sets, 0 reps

Day 7:Aug26_REST 4 (CHRISTIAN’S BDAY!)

August 29th, 2018
72 h
0 sets, 0 reps

Day 6(3):Aug25_EVF360SatWOD(4rds3mineachRest30secThen9minAMRAPx2)

August 25th, 2018
60 minutes
37 sets, 556 reps

Day 5:Aug24_REST 3

August 24th, 2018
0 minutes
0 sets, 0 reps

Day 4:Aug23_REST 2

August 24th, 2018
24 h
0 sets, 0 reps

Day 3 (2):Aug21_EVF360ExpressWOD:Onlydid1of2rds:1000KRow,30T2B,30BoxJumpOvers,400MRun

August 22nd, 2018
30 minutes
4 sets, 62 reps

Day 2 (1):Aug21:EVFCrossFitWOD(5x4SquatsThen12minAMRAP:15HSPU,20PwrSnatch)

August 21st, 2018
60 minutes
13 sets, 152 reps

Day 1:Aug20_REST 1

August 20th, 2018
0 minutes
0 sets, 0 reps

Day 7:Aug19_REST 2

August 20th, 2018
24 h
0 sets, 0 reps

Day 6 (5):Aug18_ModifiedEVF360SatWOD:12calBike/Row,15KBFrontSq,15PushPress,10HSPU,30DUs,45secPlank)

August 18th, 2018
3 h
16 sets, 249 reps

Day 5 (4):Aug17_EVF360Express(Tabata8rds:20secOn10secOff)

August 17th, 2018
30 minutes
40 sets, 346 reps

Day 4 (3):Aug16_EVF360WOD:4x9minAMRAPw/EMOMw/2minrestbetweenrds(Max:DBBurpeeStepupsw/5DBGTO,Bikew/10pushups,KBSw/10WB,Roww/DBThrusters)

August 16th, 2018
52 minutes
55 sets, 389 reps

Day 3 (2):Aug15_EVFWedCrossFitWOD:3rds_5Thrusters,10T2B,30DUs

August 15th, 2018
30 minutes
9 sets, 135 reps

Day 2:Aug14_REST 1

August 14th, 2018
0 minutes
0 sets, 0 reps

Day 1 (1):Aug13_EVF360Express(3rds:400M run,15DBC&J,500Mrow,15FrontSquat)

August 13th, 2018
30 minutes
12 sets, 96 reps

Day 7:Aug12_REST 3

August 13th, 2018
24 h
0 sets, 0 reps

3RFT: 30MedBallCleans(20lbs), 30Abmat Situps, 30Burpees

August 11th, 2018
0 minutes
0 sets, 0 reps

Day 6 (4):Aug11_EVF360SatWOD(6rds:30secOn15secOff:DBUprightRows,Single-legLateralWeightedStepup,PlateGTO,Single-armWeightedSplitSquattohalf-kneelingpassthen20mintocomplete:60DUs,50KBS,40Pushups,30RussianTwisters,20BurpeeBoxJumps,30DBThrusters,40Situps,50DBPushPress,60AirSquats)

August 11th, 2018
1 h
33 sets, 639 reps

Day 5:Aug10_REST 2

August 10th, 2018
0 minutes
0 sets, 0 reps

Day 4(3):Aug9:NeoFifthEnduranceThursWOD(E4MOM:15calBike,15burpees,15row)

August 10th, 2018
14 h
27 sets, 405 reps

Day 3(2):Aug8_5000M Row_1:41avepace_totaltime:16:49_totalcal:421

August 8th, 2018
0 minutes
0 sets, 0 reps

Day 2:Aug7_REST 1

August 10th, 2018
48 h
0 sets, 0 reps

Day 1(1):Aug6_NeoFifthMondayWOD(12minEMOM:30secCrunchRow,14PwrClean&Jerk,50JumpingJacks,20WBs)

August 6th, 2018
1 h
17 sets, 259 reps

Day 7 (4):Aug5_NeoFifthFridayWOD(ForTime,didhalfofWOD:25PwrSnatch,25Burp,25WBs)

August 6th, 2018
24 h
8 sets, 215 reps

Day 6:Aug4_REST 3

August 6th, 2018
48 h
0 sets, 0 reps

Day 5(3):Aug3_EVF360(20minEMOMthen15minAMRAP:15DBPushPress,20KBS,15BentoverDBRow,15BoxJumps,20situps/10calBike,20KBDeadlift,200mRun,25DUs)

August 3rd, 2018
60 minutes
36 sets, 569 reps

Day 4 (2):Aug2EVF360ThursWOD(4stations8mineachw/6mvtEMOM:60KBThrusw/KBSnatch,60calBikew/JumpLunge,60DBHangC&Jw/GobletSq,60DBStepupsw/Burpees)

August 2nd, 2018
13 minutes
32 sets, 318 reps

Day 3:Aug1_REST 2

August 2nd, 2018
24 h
0 sets, 0 reps

Day 2(1):July31_NeoFifthTuesWOD@WSC(every3minfor24min:3rdsKBPwrSnatcb,WBs,2rdsBurpBoxJumpOver,T2B,12_KBDL,FrontSq,S2O,FrontRackLunge,Rest)

August 1st, 2018
24 h
28 sets, 260 reps

Day 1:July30_REST 1

August 1st, 2018
48 h
0 sets, 0 reps

Day 7 (5):July29_Maryland2.80-milerun(10:42pace)(30min)

July 30th, 2018
24 h
0 sets, 0 reps

Day 6 (4):July28_WODRoulette:12minAMRAP(10burpees25DUs)

July 28th, 2018
1 minutes
18 sets, 309 reps

Day 5 (3):July27_EVFCrossfit:SnatchDeadliftsupersetSottsPress4x3thenWOD:3min4rds_9,7,5Thrusters,Pullups

July 27th, 2018
1 h
16 sets, 168 reps

Day 4(2):July26_EVF360(1stMorningWOD):18min2rds:100DUs,25PushPress,50WB,25DBStepoversThen1rd:50calRow,25T2B,50DBPwrSnatch,25BentoverDBRow

July 26th, 2018
11 minutes
12 sets, 550 reps

Day 3(1):July 25_NeoFifthWedWOD@NYSCBroadSt:PushPress5x1,9minAMRAP:12PushJerk,12BurpOTB,48DUs

July 25th, 2018
1 minutes
9 sets, 216 reps

Day 2:July24_REST 2

July 25th, 2018
24 h
0 sets, 0 reps

Day 1:July23_REST 1

July 25th, 2018
48 h
0 sets, 0 reps

Day 7 (3):July22_CentralPark2.37-mile(8min)(time:18:58)

July 25th, 2018
72 h
0 sets, 0 reps

Day 6 (2):July21:EVF360SatWOD:28min (12min,8minAMRAP,8minAMRAP)

July 21st, 2018
60 minutes
25 sets, 297 reps

Day 5:July20_REST 4

July 21st, 2018
24 h
0 sets, 0 reps

Day 4:July19_REST 3

July 19th, 2018
0 minutes
0 sets, 0 reps

Day 3 (1):July18:EVFCrossFitWedWOD:4rds_14 frontracklunges,400mrun,7HSPU

July 19th, 2018
24 h
12 sets, 84 reps

Day 2:July17_REST 2

July 18th, 2018
24 h
0 sets, 0 reps

Day 1:July16_REST 1

July 18th, 2018
48 h
0 sets, 0 reps

Day 7:July15_REST 2

July 17th, 2018
48 h
0 sets, 0 reps

Day 6 (5):July14_EVFPerformance360OutsideWOD(E4MOMx4:2stairruns,2hiptwistruns,10x90degreesquatjumps,20singlelegdeadlifts,400mrunTHEN:16minAMRAP(E2MOM-laprun):50mtnclim,40stepups,30plankpushups,20spiderpushups)

July 14th, 2018
60 minutes
36 sets, 1477 reps

Day 5 (4):July13_3.01-mile run (8:24 pace)

July 14th, 2018
24 h
0 sets, 0 reps

Day 4 (3):July12_NeoFifthEndurance ExpressWOD(only1rd:1000mRow,100DUs,400mRun,40calBike)

July 12th, 2018
1 minutes
4 sets, 1540 reps

Day 3 (2):July11_NeedAWOD:8minAMRAP(10DBPwrSnatch,10Pushups,10DBPushPress,10Toes2Bar

July 11th, 2018
8 minutes
18 sets, 177 reps

Day 2 (1):July10_NeoFifthWOD (only6minAMRAP):12WB,10,KBS,8Burpees)

July 10th, 2018
5 minutes
11 sets, 112 reps

Day 1:July9_Rest 1

July 10th, 2018
24 h
0 sets, 0 reps

Day 7 (5):July8_Run 1.95-mile run (7:56 pace)

July 8th, 2018
16 minutes
0 sets, 0 reps

Day 6 (4):July7_NeoFifthSaturdayWOD(50DU,25PUs,50DUs,25calRow,13burpeeboxjumps,50DUs,25calBike,12burpeePUs)

July 7th, 2018
12 minutes
8 sets, 250 reps

Day 5:July6_REST 2

July 7th, 2018
24 h
0 sets, 0 reps

Day 4 (3):July5_WODGenerator(4thJulyVacation):5RFT(20situps,20walklunges,20DUs) +EMOM 2 burpees

July 5th, 2018
12 minutes
27 sets, 324 reps

Day 3 (2):July4_NeoFifthHeroWOD:”Seven” (4rds:HSPU,Thrusters,KneesToElbow,DL,Burpees,KBS,PUs)

July 4th, 2018
60 minutes
30 sets, 196 reps

Day 2 (1):July3_NeoFifthWOD@NYSCBroad:3rds_90secsOnOff

July 3rd, 2018
5 minutes
25 sets, 264 reps

Day 1:July2_REST 1

July 3rd, 2018
24 h
0 sets, 0 reps

Day 7:July1_REST 3

July 3rd, 2018
48 h
0 sets, 0 reps

Day 6 (4):June30_NeoFifthSatWOD(1st time back since 4/23):10,10BJO,PwrSnatch,T2B,OHS

June 30th, 2018
1 h
19 sets, 112 reps

Day 5 (3):June29_WOD Roulette:16minAMRAP:5HSPUs,10situps,20DUs,300mRowor10calBike

June 29th, 2018
6 minutes
25 sets, 210 reps

Day 4 (2):June28_Neo Fifth Endurance@NYSCBroad:1500mBike,750mRow,350mRun,1000mBike,500mRow,200mRun

June 28th, 2018
22 minutes
6 sets, 4300 reps

Day 3:June27_REST 2: HAVE A COLD

June 27th, 2018
0 minutes
0 sets, 0 reps

Day 2:June26_REST 1: HAVE A COLD

June 26th, 2018
0 minutes
0 sets, 0 reps

Day 1 (1):June25_NeoFifthMonWOD:30_KBSnatch+Thruster,BurpeeOverKB,Pullups

June 25th, 2018
7 minutes
4 sets, 90 reps

Day 7:June24_REST 5

June 25th, 2018
24 h
0 sets, 0 reps

Day 6 (2):June23_NeoFifthSatWOD:2rds_10WB,10calBike,10boxJ/O,PlatetoOverhead,10calRow,10BurpeetoPlate,10OHLunge

June 23rd, 2018
11 minutes
14 sets, 140 reps

Day 5 (1):June 22_Neo Fifth Endurance WOD:(Run1mile/Row2000M)2rds_Row750/100slow/250thenRun600/50slow/200

June 22nd, 2018
1 h
12 sets, 3900 reps

Day 4:June21_Rest 4

June 22nd, 2018
24 h
0 sets, 0 reps

Day 3:June20_REST3

June 22nd, 2018
48 h
0 sets, 0 reps

Day 2:June19_REST 2

June 22nd, 2018
72 h
0 sets, 0 reps

Day 1:June18_REST 1

June 22nd, 2018
96 h
0 sets, 0 reps

Day 7 (6):June17_2.02 mile run (7:54 pace)

June 18th, 2018
0 minutes
0 sets, 0 reps

Day 6 (5):June16_2.94 mile run (8:08 pace)

June 16th, 2018
0 minutes
0 sets, 0 reps

Day 5 (4):June15_NeoFifth:10minEMOMPwrCleanintoFrontSqthenWOD:EMOMuntilfailure9WB,6Burpees,3PwrCleans

June 15th, 2018
17 minutes
31 sets, 136 reps

Day 4 (3):June14_2-mile run (8:08 pace)

June 15th, 2018
24 h
0 sets, 0 reps

Day 3 (2):June13_Neo Fifth:5x5BenchPress,5x6StrictPullups,10minAMRAP:HangPwrCleans,Pushups,AirSquats

June 13th, 2018
24 minutes
27 sets, 194 reps

Day 2:June12_REST 1 (Mom’s 72nd bday)

June 13th, 2018
24 h
0 sets, 0 reps

Day 1 (1):June11_Neo Fifth: FrontSq(Heavy3)Then3rds:RIGHTthenLEFT12,9,6,3KBDeadlift,FrontSq,S2O,Thrusters

June 11th, 2018
30 minutes
31 sets, 200 reps

Day 7:June10_REST 4

June 11th, 2018
24 h
0 sets, 0 reps

Day 6:June9_REST 3

June 9th, 2018
0 minutes
0 sets, 0 reps

Day 5 (3):June8_Neo Fifth: 10minEMOMPauseC&Jthen WOD: 10minAMRAPof5BoxJumps,5HSPU,5KBPwrCleans,5SingleArmKBThrusters

June 8th, 2018
10 minutes
36 sets, 135 reps

Day 4:June7_REST 2

June 8th, 2018
24 h
0 sets, 0 reps

Day 3 (2):June6_Neo Fifth: Deadlift5x3then30-20-10Pistols,HSPU,T2B,DUs

June 6th, 2018
23 minutes
17 sets, 275 reps

Day 2 (1):June5_NeoFifth: 24min(every4min:1strd_25calBike,20thrusters,10burpeesOTB,2ndrd_25calRow,20KBS,10pullups,3rdrd_20calBike,20OHS,10boxjumpover)

June 5th, 2018
25 minutes
18 sets, 320 reps

Day 1:June4_REST 1

June 5th, 2018
24 h
0 sets, 0 reps

Day 7:June3_REST 3

June 11th, 2018
192 h
0 sets, 0 reps

Day 6 (4):June2_NeedaWod:8minAMRAP(10KBPwrSnatch,10pushups,10KBPushPress,10T2B)

June 2nd, 2018
13 minutes
17 sets, 170 reps

Day 5 (3):June1_WODRoulette: 4rds of 15hangpowersnatch,30DU

June 1st, 2018
40 minutes
8 sets, 180 reps

Day 4: (5/31) REST 2

May 31st, 2018
0 minutes
0 sets, 0 reps

Day 2 (1): (5/29) NeoFifthWOD@NYSC (4x3PauseFrontSquatsThenEMOMPwrClean,BurpOTB)

May 29th, 2018
23 minutes
24 sets, 122 reps

Day 1: (5/28) MEMORIAL DAY REST 1

May 29th, 2018
24 h
0 sets, 0 reps

Day 7: (5/27) REST 2

May 29th, 2018
48 h
0 sets, 0 reps

Day 6 (5): (5/26) Neo Fifth Sat WOD (15,20: T2B,BJ,KBS,Burpees,CalRow)

May 26th, 2018
45 minutes
10 sets, 175 reps

Day 5 (4): (5/25) 2-mile run (7:47 pace) Central Park

May 25th, 2018
0 minutes
0 sets, 0 reps

Day 4: (5/24) REST 1

May 26th, 2018
48 h
0 sets, 0 reps

Day 3: (5/23) 2-mile run (8:31 pace)

May 23rd, 2018
0 minutes
0 sets, 0 reps

Day 2 (2): (5/22) NeoFifthTuesWOD@NYSC(Every3min:(A)500Mrun(B)15calRow,10BurpeeBoxJumpOver(C)KBPwrSnatch,15T2Band15KBS)

May 22nd, 2018
35 minutes
9 sets, 95 reps

Day 1 (1): (5/21) NeoFifthWod4/23Repeat(10,16,20 Single-armKBPushPress,GobletSquats,Pullups)

May 21st, 2018
20 minutes
9 sets, 138 reps

Day 7: (5/20) REST 2

May 22nd, 2018
48 h
0 sets, 0 reps

Day 6: (5/19) REST 1

May 22nd, 2018
72 h
0 sets, 0 reps

Day 5 (5): (5/18) 2-mile run (8:23 pace)

May 18th, 2018
35 minutes
0 sets, 0 reps

Day 4 (4): (5/17)NeoFifthEnduranceWOD@NYSC (16EMOM:18calBike,16KBS,14calRow,12BurpeestoPlate)

May 17th, 2018
16 minutes
16 sets, 204 reps

Day 3 (3): (5/16) NeoFifthWOD@NYSC (4x5PushPress,4x6StrictPullUpsThen12minAMRAP:10KBHangPwrCleans,10HSPU,10calRow/Bike)

May 16th, 2018
30 minutes
20 sets, 163 reps

Day 2 (2): (5/15) NeoFifthWOD@NYSC (1minOn1minOff:21-15-9Thrusters,PullupsThen21-15OHS,T2B)

May 15th, 2018
20 minutes
10 sets, 162 reps

Day 1 (1): (5/14) NeoFifthMondayWOD@NYSC (PauseFrontSquats+FrontSquats4x1+3ThenWOD:3rds(vs5)15KBS,30WB,15Burpees)

May 14th, 2018
15 minutes
17 sets, 196 reps

Day 7 (London): (5/13) REST 2

May 13th, 2018
0 minutes
0 sets, 0 reps

Day 6 (London)(5): (5/12) NeoFifth Sat WOD (2rds:Buy-in 400Mrun then (20T2B,15HSPU,10PushJerk,10FrontRackLungesthen500Mrow)

May 12th, 2018
25 minutes
10 sets, 1010 reps

Day 5 (London) (BIRTHDAY) (4): (5/11) (100jumpingjacks,75airsquats,50pushups,25burpees)

May 11th, 2018
12 h
4 sets, 250 reps

Day 4 (London): (5/10) REST 1

May 12th, 2018
48 h
0 sets, 0 reps

Day 3 (London) (3): (5/9) 10 min AMRAP (5 pushups,10situps,15air squats)

May 9th, 2018
15 minutes
30 sets, 300 reps

Day 2 (London) (2): (5/8) 2nd wkout (3,6,9,12,etc of DBThrusters and DBPwrSnatch)

May 8th, 2018
30 minutes
13 sets, 133 reps

Day 2 (London) (2): (5/8) TravelWOD(15minAMRAP:20DUs,10burpees,10hollowrocks)

May 8th, 2018
20 minutes
29 sets, 386 reps

Day 1 (London) (1): (5/7) 2.01 mile (9:46 pace) Canary Wharf

May 8th, 2018
24 h
0 sets, 0 reps

Day 7: (5/6) REST 3

May 8th, 2018
48 h
0 sets, 0 reps

Day 6 (4): (5/4) NYSCNeedAWOD(3rds:15calbike,16KBS,12burpees)

May 5th, 2018
15 minutes
9 sets, 129 reps

Day 5 (3): (5/4) 2.21 mile (8:07 pace) run morning then (30PwrSnatch,25OHS,20BJO)

May 5th, 2018
24 h
0 sets, 0 reps

Day 4 (2): (5/3) 2 mile(8:19)CPrunthenNYSCNeoFifthWOD(40WB,15burpees,20KBS)

May 3rd, 2018
30 minutes
0 sets, 0 reps

Day 3: (5/2) REST 2

May 5th, 2018
72 h
0 sets, 0 reps

Day 2: (5/1) REST 1

May 5th, 2018
96 h
0 sets, 0 reps

Day 1 (1): (4/30) 2 mile (8:23) Central Park run

May 5th, 2018
120 h
0 sets, 0 reps

Day 7 (5): (4/29) 2.01 mile (8:01 pace) Central Park run

May 5th, 2018
144 h
0 sets, 0 reps

Day 6 (4): (4/28) 2 mile (8:13 pace) Central Park run

May 5th, 2018
171 h
0 sets, 0 reps

Day 5 (3): (4/27) 2.3 mile (8:22 pace) Central Park run

April 27th, 2018
30 minutes
0 sets, 0 reps

Day 4: (4/26) REST 2

May 5th, 2018
216 h
0 sets, 0 reps

Day 3 (2): (4/25) NeoFifthWOD@NYSC(250Mrun,8BurpBoxJmpOvr,8PwrSnatch,8PwrCleanJerk,8BurpBoxJmpOver,16calBike)

April 25th, 2018
60 minutes
7 sets, 290 reps

Day 2: (4/24) REST 1

April 29th, 2018
120 h
0 sets, 0 reps

Day 1 (1): (4/23) NeoFifthFullExpressWOD(BackSq6,3,6,3thenWOD:10,16,20KBSingleArmPushPress,GobletLunge,Pullups)

April 27th, 2018
108 h
16 sets, 156 reps

Day 7: (4/22) REST 4

April 22nd, 2018
0 minutes
0 sets, 0 reps

Day 6: (4/21) REST 3

April 21st, 2018
0 minutes
0 sets, 0 reps

Day 5: (4/20) REST 2

April 25th, 2018
120 h
0 sets, 0 reps

Day 4 (3): (4/19) NeoFifthActiveRecovery(5mineach:Run,Ski,Bike,Row)

April 19th, 2018
25 minutes
4 sets, 20 reps

Day 3: (4/18) REST 1

April 18th, 2018
0 minutes
0 sets, 0 reps

Day 2 (2): (4/17) NeoFifthFullExpressWOD(2minAMRAP,1minOff(total18min)-8calSki,8HRpushups/8calBike,8KBPwrSnatch,8GobletLunge/8PwrSnatch,8TTB,8Thrusters)

April 17th, 2018
30 minutes
22 sets, 164 reps

Day 1 (1): (4/16) NeoFifthFullExpressWOD(BackSq8,4,8,4,12minEMOM-14SkiErg,8KBS/8BJO,6SquatCleans,14Burpees)

April 16th, 2018
30 minutes
19 sets, 174 reps

Day 7: (4/15) REST 5

April 16th, 2018
24 h
0 sets, 0 reps

Day 6: (4/14) REST 4

April 16th, 2018
48 h
0 sets, 0 reps

Day 5: (4/13) REST 3

April 16th, 2018
72 h
0 sets, 0 reps

Day 4 (2):(4/12) FullWOD@NeoFifthExpressWOD(24min,2min(4rds):350MRow,200MRun,25CalBike)

April 12th, 2018
30 minutes
12 sets, 2300 reps

Day 3 (1): (4/11) FullWOD@NeoFifth(15,12,9,6,3 PwrCleans,BurpOTB,Pullups)

April 11th, 2018
30 minutes
15 sets, 135 reps

Day 2: (4/10) REST 2

April 11th, 2018
24 h
0 sets, 0 reps

3RFT:40wb,30t2b,20goblet53lbs,10pwrcleans

April 10th, 2018
0 minutes
0 sets, 0 reps

Day 1: (4/9) REST 1

April 11th, 2018
48 h
0 sets, 0 reps

Day 7: (4/8) REST 3

April 11th, 2018
72 h
0 sets, 0 reps

Day 6 (4): (4/7) FullWOD@NeoFifth(Partner)(40PwrSnatch,100WB,300DU,100WB,40PwrSnatch)

April 7th, 2018
60 minutes
21 sets, 290 reps

Day 5: (4/6) REST 2

April 7th, 2018
24 h
0 sets, 0 reps

Day 4 (3): (4/5) NeoFifthFullWOD@WSC(200,400,600,800,1000M Row, Bike)

April 5th, 2018
60 minutes
10 sets, 3186 reps

Day 3 (2): (4/4) DidsomeofNeoFifthWOD@WSC(SnatchPull+Snatchthen3rdsKBPwrSnatch,BurpeesoverBar)

April 4th, 2018
60 minutes
30 sets, 96 reps

Day 2 (1): (4/3) 2ndFullWODNeoFifth(4rdsw/3minrest:PwrCleans,BurpeesBoxJumps,KBS,CalBikeandRow)

April 3rd, 2018
60 minutes
16 sets, 280 reps

Day 1: (4/2) REST 1

April 3rd, 2018
24 h
0 sets, 0 reps

Day 7: (4/1) REST 3

April 3rd, 2018
48 h
0 sets, 0 reps

Day 6 (4): (3/31) NeoFifthSatWOD(5rds-5PwrCleans,10HSPU,40DU)

March 31st, 2018
60 minutes
15 sets, 275 reps

Day 5 (3): (3/30) NeoFifthWOD(10Thr,20C2B,10Thr,30KBS,20C2B,10Thr,40BJO,30KBS,20C2B,10Thr)

March 30th, 2018
60 minutes
10 sets, 135 reps

Day 4 (2): (3/29) NeoFifthEnduranceWOD40minEMOM(12SkiCal,30DU+10Burpees,15BikeCal,Rest

March 29th, 2018
60 minutes
20 sets, 305 reps

Day 3: (3/28) REST 3

March 28th, 2018
0 minutes
0 sets, 0 reps

Day 2 (1): (3/27) NeoFifth1stSinceFebFullWOD(2minOffOn:10FS,20HSPU,MaxBikeCal/10PushJerks,20PUs,MaxRowCal,10PC,20BJO,MaxSkiCal)

March 27th, 2018
0 minutes
18 sets, 216 reps

Day 1: (3/26) REST 1

March 26th, 2018
0 minutes
0 sets, 0 reps

Day 7: (3/25) REST 3

March 25th, 2018
0 minutes
0 sets, 0 reps

Day 6 (4): (3/24) NeoFifthSaturdayWOD(3rds20BarFacingBurpees,20SynchT2B,200DUs,20PwrCleans

March 24th, 2018
60 minutes
8 sets, 300 reps

Day 5 (3): (3/23) NYSC(NeoFifthEnduranceWOD)

March 23rd, 2018
20 minutes
7 sets, 1 reps

Day 4: (3/22) REST 2

March 22nd, 2018
0 minutes
0 sets, 0 reps

Day 3 (2): (3/21) NeoFifthWOD(did3of4rds)4Deads3HPC2FS1Jerkthen4rds(6PushJerks,9FS,12HPC,15PU)

March 21st, 2018
30 minutes
32 sets, 185 reps

Day 2: (3/20) REST 1

March 20th, 2018
0 minutes
0 sets, 0 reps

Day 1 (1): (3/19) BacktoNeoFifth/BackSquat10-5-10-5then12minEMOM(14calSki,7PwrSnatch,20WB,5BarMU

March 19th, 2018
60 minutes
12 sets, 118 reps

Day 6: (3/18) REST 4

March 18th, 2018
0 minutes
0 sets, 0 reps

Day5(2):(3/17)NeoFifthSatWOD(1stDayBackin1.5Mths)

March 17th, 2018
1 h
20 sets, 250 reps

Day 4: (3/16) REST 3

March 16th, 2018
0 minutes
0 sets, 0 reps

Day 3: (3/15) REST 2

March 15th, 2018
0 minutes
0 sets, 0 reps

Day 2: (3/14) REST 1

March 14th, 2018
0 minutes
0 sets, 0 reps

EMOM(5 sets): Row10-15cal,AirSquats15,Burpees10-15,HollowRock15-20

March 14th, 2018
0 minutes
0 sets, 0 reps

Day 1 (1): (3/13) 1000mRow,50WB,30KBS

March 13th, 2018
10 minutes
3 sets, 80 reps

Day 7: (3/12) REST 3

March 13th, 2018
24 h
0 sets, 0 reps

Day 6 (5): (3/11) 3,6,9,12,15KbThruster,10,20,30,40,50DU

March 11th, 2018
10 minutes
10 sets, 195 reps

Day 5 (4): (3/10) 12minAMRAP 10HSPU,20AbmatSitups,30DU,400MRow

March 10th, 2018
30 minutes
13 sets, 190 reps

Day 4 (3): (3/9) (2ndwkoutofday)6minAMRAP:5HSPU,10SitUps,20DU,300mRow

March 9th, 2018
0 minutes
8 sets, 75 reps

Day 4 (2): (3/9) 10minAMRAP:50DU,15Burpees(did25),25DU,10Burpees

March 9th, 2018
17 minutes
10 sets, 278 reps

Day 3(1): (3/8) 3RFT 20,20,20 KBS,WB,DU

March 8th, 2018
16 minutes
9 sets, 180 reps

Day 2: (3/7) REST 2

March 8th, 2018
24 h
0 sets, 0 reps

Day 1: (3/6) REST 1

March 6th, 2018
0 minutes
0 sets, 0 reps

Day 7 (5): (3/5) 21,15,9 KBHangPowerSnatch,T2B,BurpeesBoxJumpOver

March 5th, 2018
30 minutes
10 sets, 135 reps

Day 6: (3/4) REST 3

March 4th, 2018
0 minutes
0 sets, 0 reps

Day 5 (4): (3/3) 10minAMRAP (30DUs,20situps,10WB)+10WB

March 3rd, 2018
20 minutes
12 sets, 260 reps

Day 4 (3): (3/2) 2nd wkout today (24,26WB,KBS) then 25x2MedBallSlams

March 2nd, 2018
15 minutes
6 sets, 150 reps

Day 4 (2): (3/2) 10OHKBLunge(right),8KBSnatch,8T2B,8KBS,8BOKB then 500mRow

March 3rd, 2018
12 h
19 sets, 156 reps

Day 3 (1): (3/1) 21,15,9 KB Snatch,KB Thrusters

March 1st, 2018
12 minutes
7 sets, 90 reps

Day 2: (2/28) REST 2

February 28th, 2018
0 minutes
0 sets, 0 reps

Week 19/Day 1: (2/27) REST 1

February 27th, 2018
12 h
0 sets, 0 reps

Day 7: (2/26) REST 2

February 26th, 2018
2 h
0 sets, 0 reps

Day 6 (5): (2/25) Active Recovery (10 min row/1:56 pace/2294m)

February 25th, 2018
0 minutes
1 sets, 0 reps

Day 5 (4): (2/24) 10S2O,20OHWalkingLunge,20HangPwrSnatch,20KBS,20WBs

February 25th, 2018
24 h
6 sets, 90 reps

Day 4 (3): (2/23) 21-15-9 WallBalls,KBFrontSquat

February 24th, 2018
12 h
7 sets, 90 reps

Day 3 (2): (2/22) 3rds (30airsquats,7T2B,20calrow,20KBhangsnatch)

February 22nd, 2018
17 minutes
13 sets, 171 reps

Day 2: (2/21) REST 1

February 21st, 2018
0 minutes
0 sets, 0 reps

Week 18/Day 1 (1): (2/20) 5,4,3,2,1,2,3,4,5,6,7,8 KBPowerSnatch,KBWalking Lunge

February 20th, 2018
17 minutes
25 sets, 100 reps

Day 7: (2/19) REST 3

February 19th, 2018
0 minutes
0 sets, 0 reps

Day 6(5): (2/18) 8,6,4,2,4,6,8 Burpees,KBThrusters

February 18th, 2018
15 minutes
14 sets, 70 reps

Day 5 (4): (2/17) 4rds (15BJ,20KBS,20WalkLunge)

February 17th, 2018
30 minutes
12 sets, 220 reps

Day 4 (3): (2/16) 30,20cal Bike,Row,Ski,50DUs each rd

February 16th, 2018
60 minutes
6 sets, 0 reps

Day 4 (2): (2/16) 4rds (30DUs,20Situps,10WB)

February 16th, 2018
20 minutes
13 sets, 240 reps

Day 3 (1): (2/15) AB50cal,21-15-9 WB,KBS,MedballSlams,500MRow

February 15th, 2018
30 minutes
9 sets, 135 reps

Day 2: (2/14) REST 2

February 14th, 2018
0 minutes
0 sets, 0 reps

Week 17/Day 1: (2/13) REST 1

February 13th, 2018
0 minutes
0 sets, 0 reps

Day 7: (2/12) REST 3

February 12th, 2018
0 minutes
0 sets, 0 reps

Day 6 (4): (2/11) 700MRow,8,7,6,5,4,3,2,1 WB,KBS

February 11th, 2018
0 minutes
17 sets, 72 reps

Day 5 (3): (2/10) AB50cal,5,4,3,2,1 KBSnatch,KBThrusters,25minTreadmillJog

February 10th, 2018
60 minutes
11 sets, 30 reps

Day 4 (2): 2/9 50calAB,10-5-10Burpees,KBThrusters,700mRow

February 9th, 2018
25 minutes
6 sets, 50 reps

Day 3: (2/8) REST 2

February 8th, 2018
0 minutes
0 sets, 0 reps

Day 2 (1): (2/7) Active Recovery 10-min jog

February 7th, 2018
1 h
0 sets, 0 reps

Week 16/Day 1: (2/5) REST 1

February 6th, 2018
0 minutes
0 sets, 0 reps

Day 7 (4): (2/5) NeoFifth WOD PauseBackSquats5x3@73% then 30-20-10KBSnatch,Goblet,BurpeeOverBell,KBS

February 5th, 2018
60 minutes
17 sets, 265 reps

Day 6 (3): (2/4) Central Park 2.65-mile run (8:39min pace) (22:45)

February 4th, 2018
45 minutes
1 sets, 0 reps

Day 4 (1): (2/2) 1st WOD (after stent removal) WODRoulette WOD@NeoFifth 10,9,8,7,6,5,4,3,2,1 KBS,WallBalls

February 2nd, 2018
39 minutes
22 sets, 110 reps

Day 3: (2/1) REST 3

February 1st, 2018
0 minutes
0 sets, 0 reps

Day 2: (1/31) REST 2

January 31st, 2018
0 minutes
0 sets, 0 reps

Week 15/Day 1: (1/30) REST 1

January 31st, 2018
0 minutes
0 sets, 0 reps

Day 7 (4): (1/29) Row2000M,4Rds10FrontSquats,12OverheadWalkingLunges

January 29th, 2018
0 minutes
9 sets, 89 reps

Day 6 (3): (1/28) 12345678 KBLunge,KBClean&Jerk

January 28th, 2018
60 minutes
16 sets, 72 reps

Day 5 (2): (1/27) 2-mile run Central Park

January 28th, 2018
9 h
0 sets, 0 reps

Day 4 (1): Morning 50CalAssaultBike,2000KRow then Evening (1/26) 10 KBSnatch,10KBThruster,10MedBallSlams

January 27th, 2018
12 h
14 sets, 122 reps

Day 3: (1/25) REST DUE TO SURGERY

January 26th, 2018
0 minutes
0 sets, 0 reps

Day 2: (1/24) REST DUE TO SURGERY

January 25th, 2018
0 minutes
0 sets, 0 reps

Week 14/Day 1: (1/23) REST DUE TO SURGERY

January 24th, 2018
0 minutes
0 sets, 0 reps

Day 7: (1/22) REST DUE TO SURGERY

January 23rd, 2018
12 h
0 sets, 0 reps

Day 6: (1/21) REST DUE TO SURGERY

January 22nd, 2018
0 minutes
0 sets, 0 reps

Day 5: (1/20) REST DUE TO SURGERY

January 20th, 2018
0 minutes
0 sets, 0 reps

Day 4: (1/19) REST DUE TO SURGERY

January 19th, 2018
0 minutes
0 sets, 0 reps

Day 3: (1/18) REST DUE TO SURGERY

January 19th, 2018
24 h
0 sets, 0 reps

Day 2: (1/17) REST BEFORE SURGERY

January 19th, 2018
48 h
0 sets, 0 reps

Week 13/Day 1: (1/16) 10KBThrusters,10KBSnatch

January 16th, 2018
0 minutes
8 sets, 80 reps

Day 7 (4): 3 RFT (20KBS,200MRow,20DUs)

January 15th, 2018
5 h
9 sets, 123 reps

Day 6: (1/14) REST 3

January 14th, 2018
0 minutes
0 sets, 0 reps

Day 5 (3): (1/13) MarcusFillyWorkout 12EMOM 5 R+L KBClean,5 R+L KB FrontSquat,15DUs

January 13th, 2018
6 h
0 sets, 0 reps

Day 4: (1/12) REST 2

January 12th, 2018
0 minutes
0 sets, 0 reps

Day 3 (2): (1/11) NeoFifth Endurance WOD@NYSC (Row)

January 11th, 2018
15 minutes
3 sets, 0 reps

Day 2 (1): (1/10) NYSC (21,14,7,14,21-WallBalls,GobletLunges)

January 11th, 2018
15 minutes
11 sets, 154 reps

Week 12/Day 1: (1/9) REST 1

January 10th, 2018
0 minutes
0 sets, 0 reps

Day 7 (3): (1/8) RFT 10,9,8,7,6,5,4,3,2,1 (Burpees and Situps), 1000M Row

January 9th, 2018
1 h
22 sets, 110 reps

Day 6: (1/7) REST 4

January 8th, 2018
0 minutes
0 sets, 0 reps

Day 5 (2): (1/6) TeamWODNation.com 12minAMRAP (6 KBThruster,9StrictPullups,12BoxJumps)

January 6th, 2018
25 minutes
15 sets, 124 reps

Day 4: (1/5) REST 3

January 5th, 2018
0 minutes
0 sets, 0 reps

Day 3: (1/4) REST 2

January 4th, 2018
0 minutes
0 sets, 0 reps

Day 2: (1/3) REST 1

January 4th, 2018
24 h
0 sets, 0 reps

Week 11/Day 1 (1): (1/2) FullWOD@NeoFifth (BackSquats4x8 then 12 EMOM-20WallBalls,150MTrueForm,16DB50lbSnatch,10BurpeeBoxJump)

January 2nd, 2018
1 h
14 sets, 140 reps

Day 7: (1/1) REST 3

January 1st, 2018
0 minutes
0 sets, 0 reps

Day 6 (4): (12/31-Last day of 2017) 4 RFT(7BoxJump,6KBS,8Deadlift)

December 31st, 2017
17 minutes
12 sets, 84 reps

Day 5 (3): (12/30) 21-15-9 WallBalls,Pullups,Burpees

December 30th, 2017
30 minutes
10 sets, 135 reps

Day 4: (12/29) REST 2

December 30th, 2017
24 h
0 sets, 0 reps

Day 3 (2): (12/28) FullWOD@NeoFifth (Endurance Day: 6minRow,3minSkiErg,4rdsAssaultBike30secAllOut)

December 28th, 2017
60 minutes
6 sets, 5 reps

Day 2 (1): (12/27) Full WOD@NeoFifth (20minAMRAP:10Pullups,Pushups,PowerCleans,PushPress,BoxJumps,FrontSquats)

December 27th, 2017
60 minutes
27 sets, 270 reps

Week 10/Day 1: (12/26) REST 1

December 26th, 2017
2 minutes
0 sets, 0 reps

Day 7: (12/25) 2-mile run

December 25th, 2017
4 minutes
0 sets, 0 reps

Day 6: (12/24) 12minEMOM(Min1 200mRow,10KBSnatch45lbs)

December 25th, 2017
27 h
12 sets, 0 reps

Day 5: (12/23) NeoFifth@NYSC (Strength-Snatch,7RFT 7OHS,7T2B,7BurpeesBoxJumpOvers)

December 26th, 2017
72 h
29 sets, 131 reps

Day 4: (12/22) NeoFifth WOD@NYSC(BackSquats,3RFTBurpees,FrontSq+PushJerk,Pullups)

December 26th, 2017
96 h
14 sets, 81 reps

Day 3: (12/21) REST 3 (Stomach virus)

December 26th, 2017
96 h
0 sets, 0 reps

Day 2: (12/20) REST 2 (Stomach virus)

December 20th, 2017
2 minutes
0 sets, 0 reps

Week 9/Day 1: (12/19) REST 1 (Stomach virus)

December 19th, 2017
4 minutes
0 sets, 0 reps

Day 7: (12/18) REST 4

December 18th, 2017
0 minutes
0 sets, 0 reps

Day 6: (12/17) 5RFT (2burpees every 2 min)(20-20-20KBS,Situps,DUs)

December 17th, 2017
14 minutes
29 sets, 326 reps

Day 5: (12/16) REST 3

December 16th, 2017
0 minutes
0 sets, 0 reps

Day 4: (12/15) FullWOD@NeoFifth(Strength-Deadlift5x4(70-80%1RM)Superset3-12StrictPullupsthen12minAMRAP(50Pistols,50DUs,3RopeClimbs)

December 15th, 2017
60 minutes
20 sets, 264 reps

Day 3: (12/14) REST 2

December 14th, 2017
3 h
0 sets, 0 reps

Day 2: (12/13) REST 1

December 13th, 2017
0 minutes
0 sets, 0 reps

Week 8/Day 1: (12/12) NeoFifth 2rds (25calBike,12HangPowerCleans,8BurpeesBoxJumpOver then 250MRow,35WallBalls,20Pullups)

December 12th, 2017
30 minutes
7 sets, 75 reps

Day 7: (12/11) Neo Fifth 2 RFT (15xHangPowerSnatch,PushPress,PowerClean,Thruster,FrontSq)

December 11th, 2017
60 minutes
8 sets, 99 reps

Day 6: (12/10) REST 4

December 10th, 2017
60 minutes
0 sets, 0 reps

Day 5: (12/9) REST 3

December 9th, 2017
0 minutes
0 sets, 0 reps

Day 4: (12/8) 4thFullWOD@NeoFifth (PwrSnatch,BurpOTB,DUs,BurpOTB)

December 8th, 2017
60 minutes
15 sets, 230 reps

Day 3: (12/7) REST 2

December 7th, 2017
0 minutes
0 sets, 0 reps

Day 2: (12/6) 3RFT(7HSPU,8DoubleHangCleanPushJerk)then(21Burpees/KBS/MedballCleans)

December 6th, 2017
15 minutes
10 sets, 108 reps

Week 7/Day 1: (12/5) REST 1

December 5th, 2017
1 h
0 sets, 0 reps

Day 7: (12/4) 21-15-9 WB,Pushups,WghtedSitups

December 4th, 2017
9 minutes
9 sets, 135 reps

Day 6: (12/3) 2RFT (20OverheadKBLunge,20CalRow,20KBPowerSnatch)

December 3rd, 2017
30 minutes
6 sets, 120 reps

4 RFT (11 HSPU, 13 WB)

March 3rd, 2018
2166 h
0 sets, 0 reps

Day 5: (12/2) RFT 2rds (15 Air squats,11 Burpee Box Jumpover,8 T2B)

December 2nd, 2017
15 minutes
9 sets, 143 reps

Day 4: (12/1) REST 4

December 1st, 2017
0 minutes
0 sets, 0 reps

Day 3: (11/30) REST 3

November 30th, 2017
0 minutes
0 sets, 0 reps

Day 2: (11/29) REST 2

November 29th, 2017
0 minutes
0 sets, 0 reps

Week 6/Day 1: (11/28) REST 1

November 28th, 2017
0 minutes
0 sets, 0 reps

Day 7: (11/27) 3rdFullWOD@Neo Fifth 18-12-6-12-18 (KBS,GobletSquat,Pullups)

November 27th, 2017
60 minutes
20 sets, 206 reps

Day 6: (11/26) Megan WOD (21-15-9 Burpees,KBS,DUs)

November 26th, 2017
5 minutes
9 sets, 135 reps

Day 5: (11/25) REST 2

November 26th, 2017
0 minutes
0 sets, 0 reps

Day 4: (11/24) REST 1

November 25th, 2017
2 minutes
0 sets, 0 reps

Day 3: (11/23) Thanksgiving WSC Silver Spring (KB push press,DBall over shoulder,KB power snatch)

November 25th, 2017
53 h
9 sets, 138 reps

Day 2: (11/22) WSC Silver Spring (PowerSnatch/HSPU,OHS/Box Jumps,Snatch)

November 22nd, 2017
10 minutes
10 sets, 120 reps

Week 5/Day 1: (11/21) NeoFifth(2ndWODComplete) SkiErg/T2B,Row/BurpOveraBar,AssaultBike/Clusters

November 21st, 2017
60 minutes
17 sets, 86 reps

Day 7: (11/20) REST 3

November 20th, 2017
0 minutes
0 sets, 0 reps

Day 6: (11/19) 12-30-12-6KBS,DU,KBFrSq,BurpeesBoxJumpOver

November 19th, 2017
6 minutes
11 sets, 120 reps

Day 5: (11/18) Sat WOD Neo Fifth (20minAMRAP-Run,Pullups,Pushups,Deadlift)

November 18th, 2017
60 minutes
13 sets, 96 reps

Day 4: (11/17) REST 2

November 17th, 2017
11 h
0 sets, 0 reps

Day 3: (11/16) 2 rds (Pullups,KBPushPress,KBPushJerk,KBPowerSnatch,BurpeesOTB)

November 16th, 2017
8 minutes
13 sets, 128 reps

Day 2: (11/15) KB Deadlifts,T2B,PowerCleans,Cleans

November 15th, 2017
10 minutes
6 sets, 110 reps

Week 4/Day 1: (11/14) REST 1

November 14th, 2017
1 h
0 sets, 0 reps

Day 7: (11/13) 1st FullWOD @NEO FIFTH 4 rds (Pistols,Power Snatch,Wall Climbs)

November 13th, 2017
60 minutes
17 sets, 132 reps

Day 6: (11/12) 9 min EMOM(DUs+T2Bs,Row,DBall)

November 12th, 2017
20 minutes
9 sets, 138 reps

Day 5: (11/11) REST 2

November 11th, 2017
0 minutes
0 sets, 0 reps

Day 4: (11/10) 3 rds (Assault, Pistols, HRPushups, Power Cleans)

November 10th, 2017
20 minutes
12 sets, 135 reps

Day 3: (11/9) 3 rds Power Snatch,D/Us/Row

November 9th, 2017
10 minutes
9 sets, 135 reps

Day 2: (11/8) 1min on/1 min off for 3rds

November 8th, 2017
16 minutes
15 sets, 192 reps

Week 3/Day 1: (11/7) REST 1

November 7th, 2017
0 minutes
0 sets, 0 reps

Day 7: (11/6) REST

November 6th, 2017
0 minutes
0 sets, 0 reps

Day 6: (11/5) 600m row/21-15-9 KB Thrust/9-7-5 T2B

November 5th, 2017
7 minutes
6 sets, 66 reps

Day 5: (11/4) Sat Neo Fifth WOD (12 min AMRAP and 5 rds)

November 4th, 2017
60 minutes
12 sets, 171 reps

Day 4: (11/3) WOD in LA (last day) (2 rds: 21-15 DB cleans, Situps, DB push jerks)

November 3rd, 2017
7 minutes
6 sets, 108 reps

Day 3: (11/2) REST + CrossFit Movements

November 2nd, 2017
7 minutes
2 sets, 162 reps

Day 2: (11/1) Strength and WOD(Burp,KBS,O/H Lunge,WB)

November 1st, 2017
40 minutes
16 sets, 150 reps

Week 2/Day 1: (10/31 Halloween) REST

October 31st, 2017
60 minutes
0 sets, 0 reps

Day 6,7: (10/29,10/30) REST

October 30th, 2017
36 h
0 sets, 0 reps

Day 5: (10/28) 0.5-mile jog (to/from Neo Fifth)

October 28th, 2017
60 minutes
0 sets, 0 reps

Day 4 (10/27): Active Recovery (2-mile, 10min)

October 27th, 2017
34 minutes
1 sets, 0 reps

Day 3: (10/26): 1st Day of WOD (since 10/8)

October 26th, 2017
34 minutes
15 sets, 146 reps

Day 2: (10/25) Moderate 2-mile run (av. 8-min mile)

October 25th, 2017
20 minutes
0 sets, 0 reps

Week 1/Day 1: (10/24) 1st day back (light 2-mile run)

October 24th, 2017
50 minutes
0 sets, 0 reps

(9/30) 1st day back at Neo Fifth (Sat WOD)

September 30th, 2017
35 minutes
18 sets, 136 reps

REST

September 30th, 2017
36 h
0 sets, 0 reps

REST (Active Recovery-Stretching)

September 28th, 2017
0 minutes
0 sets, 0 reps

6 reps x KB Push Press, Burpees, T2B

September 27th, 2017
27 minutes
11 sets, 54 reps

First day back since September 8 (KBs, Wall Balls, Situps)

September 26th, 2017
27 minutes
15 sets, 174 reps