Workout Posts - Aaron Pahk - beyond the whiteboard

Aaron Pahk
CrossFit Las Vegas 756 Sessions

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Aaron Pahk CrossFit Las Vegas

Back Squat : 2 @ 75%, 2 @ 80%, 2 @ 85%, 2 @ 85%, 2 @ 85% : Completed | Rx'd

Sets 2 Back Squats, 75% 1RM | 205 lbs 2 Back Squats, 80% 1RM | 215 lbs 2 Back Squats, 85% 1RM | 235 lbs 2 Back Squats, 85% 1RM | 235 lbs 2 Back Squats, 85% 1RM | 235 lbs

Comment · 0 Comments · Apr 17, 2013
Aaron Pahk CrossFit Las Vegas

Clean : 1 Rep Max : 220 lbs | Rx'd

Sets 1 Clean | 220 lbs

Comment · 0 Comments · Apr 16, 2013
Aaron Pahk CrossFit Las Vegas

AMRAP 15 mins: Power Snatches, Push Press and Pull-ups : 8 rounds + 2 Power Snatches | Rx'd

15:00 AMRAP: 3 Power Snatches, 115 lbs 6 Push Press, 115 lbs 9 Pull-ups

Comment · 0 Comments · Apr 16, 2013
Aaron Pahk CrossFit Las Vegas

Front Squat : 2 @ 70%, 2 @ 75%, 3 @ 80%, 3 @ 80%, 3 @ 80%, 3 @ 80%, 3 @ 80%, 3 @ 80% : Completed | Rx'd

Sets 2 Front Squats, 70% 1RM | 175 lbs 2 Front Squats, 75% 1RM | 185 lbs 3 Front Squats, 80% 1RM | 200 lbs 3 Front Squats, 80% 1RM | 200 lbs 3 Front Squats, 80% 1RM | 200 lbs 3 Front Squats, 80% 1RM | 200 lbs 3 Front Squats, 80% 1RM | 200 lbs 3 Front Squats, 80% 1RM | 200 lbs

Comment · 0 Comments · Apr 10, 2013
Aaron Pahk CrossFit Las Vegas

FT: Power Cleans, Double Unders and Handstand Push Ups : 5 mins 53 secs | Rx'd

15 Power Cleans, 135 lbs 50 Double Unders 15 Handstand Push Ups 10 Power Cleans, 135 lbs 50 Double Unders 10 Handstand Push Ups 5 Power Cleans, 135 lbs 50 Double Unders 5 Handstand Push Ups

Comment · 0 Comments · Apr 10, 2013
Aaron Pahk CrossFit Las Vegas

5 RFT: Deadlifts, Push-up (hand release)s and Air Squats : 8 mins 23 secs | Rx'd

5 rounds of: 10 Deadlifts, 225 lbs 15 Push-up (hand release)s 20 Air Squats

Comment · 0 Comments · Apr 10, 2013
Aaron Pahk CrossFit Las Vegas

Front Squat : 6 @ 60%, 6 @ 65%, 2 @ 70%, 2 @ 70%, 2 @ 70%, 2 @ 70%, 2 @ 70%, 2 @ 70% : Completed | Rx'd

Sets 6 Front Squats, 60% 1RM | 145 lbs 6 Front Squats, 65% 1RM | 155 lbs 2 Front Squats, 70% 1RM | 175 lbs 2 Front Squats, 70% 1RM | 175 lbs 2 Front Squats, 70% 1RM | 175 lbs 2 Front Squats, 70% 1RM | 175 lbs 2 Front Squats, 70% 1RM | 175 lbs 2 Front Squats, 70% 1RM | 175 lbs

Comment · 0 Comments · Apr 08, 2013
Aaron Pahk CrossFit Las Vegas

21-15-9: Row (calories)s, Thrusters, Sumo Deadlift High Pulls and 3 more : 20 mins 41 secs | Rx'd

21-15-9 reps of: Row (calories) Thruster, 65 lbs Sumo Deadlift High Pull, 65 lbs Burpee Medicine Ball Clean, 20 lbs Wall Ball, 20 lbs

Comment · 0 Comments · Apr 08, 2013
Aaron Pahk CrossFit Las Vegas

Snatch 2-2-2-1-1-1 : 1155 lbs | Rx'd

Sets 2 Snatches | 95 lbs 2 Snatches | 115 lbs 2 Snatches | 135 lbs 1 Snatch | 145 lbs 1 Snatch | 155 lbs 1 Snatch | 165 lbs

Comment · 0 Comments · Apr 02, 2013
Aaron Pahk CrossFit Las Vegas
Still not good at Wall balls. Need lots of work.

CrossFit Games Open 12.4 / 13.3 : 165 reps | Rx'd 19 reps

AMReps in 12 mins: 150 Wall Balls | 150 reps 90 Double Unders | 15 reps 30 Muscle Ups | reps

Comment · 0 Comments · Mar 21, 2013
Aaron Pahk CrossFit Las Vegas

2 RFT: 400 m, Power Snatches, Double Unders and 3 more : 18 mins 48 secs | Rx'd

2 rounds of: Run, 400 m 12 Power Snatches, 115 lbs 24 Double Unders Row, 500 m 12 Hang Power Snatches, 115 lbs 24 Double Unders

Comment · 0 Comments · Mar 19, 2013
Aaron Pahk CrossFit Las Vegas

Back Squat : 2 Rep Max : 510 lbs | Rx'd

Sets 2 Back Squats | 255 lbs

Comment · 0 Comments · Mar 19, 2013
Aaron Pahk CrossFit Las Vegas

CrossFit Games Open 13.2 : 7 rounds + 5 Shoulder-to-Overheads + 5 Deadlifts | Rx'd

10:00 AMRAP: 5 Shoulder-to-Overheads, 115 lbs 10 Deadlifts, 115 lbs 15 Box Jumps, 24 in

Comment · 0 Comments · Mar 14, 2013
Aaron Pahk CrossFit Las Vegas

Chipper: Push Press, Box Jumps, Double Unders and 9 more : 20 mins 8 secs | Rx'd

30 Push Press, 95 lbs 30 Box Jumps, 24 in 30 Double Unders Run, 800 m 20 Push Press, 95 lbs 20 Box Jumps, 24 in 20 Double Unders Run (Backwards), 400 m 10 Push Press, 95 lbs 10 Box Jumps, 24 in 10 Double Unders Run, 800 in

Comment · 0 Comments · Mar 12, 2013
Aaron Pahk CrossFit Las Vegas

Every 1 min for 10 mins: Thrusters and Sprints : 10.0 rounds | Rx'd

Every 1 min for 10 mins: 3 Thrusters, 135 lbs Sprint, 100 m

Comment · 0 Comments · Mar 12, 2013
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