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Athlete Date Sort Location Workout Name Description Results
Erica Irwin 10/29/2013 None None 5 meter bear crawl
8 squats
10 lunges 		10 reps
Performed as RX
Erica Irwin 10/23/2013 None None 10 squats
10 jumping jacks
10 lunges
10 push-ups
10 sit-ups
10 squats 		10 reps
Performed as RX
Erica Irwin 10/21/2013 None None 10 ball squats
10 wall squats		 10m 00s
Performed as RX
Erica Irwin 10/21/2013 None 10/21/13 10 ball squats
10 wall squats		 10m 00s
Performed as RX
Erica Irwin 09/26/2013 None None 10 minutes
4 push-ups
6 jumping jacks
8 squats		 10m 00s
Performed as RX
Tyanna Isaac 09/24/2013 None JV 30 pull ups
40 sit ups
40 air squats
40 knee push ups 		5m 14s
Performed as RX
Erica Irwin 09/24/2013 None None 5 rounds
50 meters
6 squats
25 jump ropes		 5 rounds 5 reps
Performed as RX
Tyanna Isaac 09/19/2013 None September 19 30 thrusters
30 lunges
10 burpees
30m 00s
Workout Scaled
Erica Irwin 09/19/2013 None 2009 CrossFit Games Event 5 5 knees to elbows
7 burpers
9 box jumps		 12 reps
Performed as RX
Erica Irwin 09/17/2013 None Cross fit #7 10. Min. AMRAP
7 push ups
50 meter run
7 squats
50 meter run		 12 reps
Performed as RX
Vanessa Iliescu 12/19/2012 Tortuga None Deadlift @ 70%
5-5-5-5-5

METCON:
Row 2000m		 9m 31s
Performed as RX
Vanessa Iliescu 12/18/2012 Tortuga None Strength:
Shoulder Press @ 80%
+ Strict Pullups
3-3-3-3-3-3

METCON:
10x Thrusters @ 75#
20x Ring Dips
30x Box Jumps
40x Burpees
50x Jump Rope Singles

Short Run
 8m 03s
Performed as RX
Vanessa Iliescu 12/17/2012 Tortuga None OHS @ 80% 1RM
3-3-3-3-3-3

METCON
3 RFT
10 x cleans (something heavy)
20 x burpees
30 x KB swing @ 35#		 12m 20s
Performed as RX
Vanessa Iliescu 12/13/2012 Tortuga None Front Squat @ 60% 1RM
8-8-8-8
Step-ups 15#/25#
8-4-4-4		 75# lbs
Performed as RX
Vanessa Iliescu 12/06/2012 Tortuga None Angie 26m 03s
Performed as RX
Vanessa Iliescu 12/04/2012 Tortuga None 1RM Push press

Fran		 8m 05s
Performed as RX
Vanessa Iliescu 11/30/2012 Tortuga None TGU @ 20# 10-9-8-7-6-5-4-3-2-1
Walking lunges @ 20# 1-2-3-4-5-6-7-8-9-10		 30m 30s
Performed as RX
Vanessa Iliescu 11/10/2012 Tortuga None Press 5x3 75-85% 65#

METCON:
3 RFT
10 SDHP 35#kb
20 Walking lunges		 3m 03s
Performed as RX
Vanessa Iliescu 09/25/2012 Tortuga None AMRAP 7 minutes Burpees

Run		 77 reps
Performed as RX
Vanessa Iliescu 09/20/2012 Tortuga None Bench Press
4-4-4-4-4-4
@ 75# - 80# - 85# - 85# - 80# - 75#

Metcon:
Tabata 32 interval, 8 intervals of each, 20 sec on 10 sec off
pullups
pushups
situps
squats 		51 reps
Performed as RX
Vanessa Iliescu 09/19/2012 Tortuga Big 5-55 Deadlift
4-4-4-4-4-4
135# - 140# - 145# - 145# - 140# - 135#

Metcon:
10-9-8-7-6-5-4-3-2-1
BOSU piston press @ 40#/30#
goblet squat @ 50#/35#
box jumps
pullups
deadlifts @ 135#/90#		 14m 06s
Performed as RX
Vanessa Iliescu 09/18/2012 Tortuga None Front Squat @ 165#/110#
5-5-5-5-5

Metcon:
3 RFT
5x PC @ 135#/90#
10x burpees
15x kb swings 60#/40#
20x box jumps		 8m 33s
Workout Scaled
Vanessa Iliescu 09/17/2012 Tortuga None 6x3 Push Press 65#

Metcon:
25 kb swings 35#
5 wall balls
20 kb swings
10 wall balls
15 kb swings
15 wall balls
10 kb swings
20 wall balls
5 kb sings
25 wall balls		 4m 58s
Performed as RX
Vanessa Iliescu 09/14/2012 Tortuga None 8-8-8 Front Squat 75#

Metcon:
FRAN
21-15-9
thrusters 65#
pullups		 7m 07s
Performed as RX
Vanessa Iliescu 09/13/2012 Tortuga None DL 185#/125#
8-8-8

Metcon
10x TGU
20x burpees
30x pullups
40x wall balls
50x hyperextensions
60 sec snatch balance		 11m 47s
Performed as RX
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