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Athlete Date Sort Location Workout Name Description Results
Alfredo Guardado 01/26/2015 RaD Fitness None Complete as many rounds in 20 minutes as you can of:
5 Push-ups
10 Air squats
15 Sit ups 		19 rounds 20 reps
Performed as RX
Alfredo Guardado 01/23/2015 RaD Fitness None 20 min- find your 1 rep max on this complex:
1 deadlift
1 hang squat clean
1 front squat
1 jerk		 205 lbs
Performed as RX
Alfredo Guardado 01/21/2015 RaD Fitness None Six rounds for time of:
400 meters run
Sit-ups, 12 reps
12 Box jumps, 24 inch box
95 pound Sumo deadlift high-pull, 12 reps		 34m 16s
Performed as RX
Alfredo Guardado 01/16/2015 RaD Fitness Karen For time:
150 Wallball shots, 20 pound ball		 13m 10s
Performed as RX
Alfredo Guardado 01/16/2015 RaD Fitness None Squat clean
1-1-1-1-1-1-1
Work your way up to your 1rep max		 205 lbs
Performed as RX
Alfredo Guardado 01/14/2015 RaD Fitness None 10-9-8-7-6-5-4-3-2-1
Deadlifts (155)
Burpee
100 meter run		 13m 08s
Performed as RX
Alfredo Guardado 01/12/2015 RaD Fitness None 4 rounds for time
200 meter run
30 kettlebell swings
20 goblet squats
10 box jumps
21m 27s
Performed as RX
Alfredo Guardado 01/09/2015 RaD Fitness None 4 rounds for time

9 power snatch 95/65
6 box jump 20in
3 wall walks		 11m 33s
Workout Scaled
Alfredo Guardado 01/07/2015 RaD Fitness None 5k for time 41m 00s
Performed as RX
Alfredo Guardado 12/15/2014 RaD Fitness Cindy Complete as many rounds in 20 minutes as you can of:
5 Pull-ups
10 Push-ups
15 Squats		 10 rounds 0 reps
Performed as RX
Alfredo Guardado 12/12/2014 RaD Fitness None 5 rounds for time
10 back squats from the ground 135/105
10 pull-ups
10 box jumps 20 in box
10 sit-ups 		14m 00s
Performed as RX
Alfredo Guardado 12/10/2014 RaD Fitness Kelly Five rounds for time of:
Run 400 meters
30 Box jump, 24/20
30 Wall ball shots, 20/14		 30m 33s
Performed as RX
Alfredo Guardado 12/08/2014 RaD Fitness None Deadlift: work up to 1 rep max
1-1-1-1-1-1-1		 385 lbs
Performed as RX
Alfredo Guardado 12/08/2014 RaD Fitness Anna 15min AMRAP of:
1 Deadlift 235/185lbs
12 Wall Balls 20/15lbs
42 Double Unders
 7 rounds 23 reps
Workout Scaled
Alfredo Guardado 12/05/2014 RaD Fitness None 20 AMRAP
20 thrusters 45/35
10 pull ups
10 hang cleans 45/35
20 overhead squats		 3 rounds 0 reps
Performed as RX
Alfredo Guardado 12/03/2014 RaD Fitness None 5 Rounds For Time of:
Run 200M,
10 Squats,
10 Burpees		 10m 27s
Performed as RX
Alfredo Guardado 11/30/2014 RaD Fitness None Tabata Sit Ups 7 reps
Performed as RX
Alfredo Guardado 11/30/2014 RaD Fitness None 15 min AMRAP
Bear Complex		 25 reps
Performed as RX
Alfredo Guardado 11/28/2014 RaD Fitness None Partner WOD:
80 box jumps
80 jumping pull ups
80 ball slams
80 lunges
80 knees to elbows
80 push press
80 good mornings
80 wall balls
80 burpees
80 double unders		 37m 09s
Performed as RX
Alfredo Guardado 11/26/2014 RaD Fitness None For time:
25 Wall Balls
25 Push-up (hand release)s
20 Wall Balls
20 Push-up (hand release)s
15 Wall Balls
15 Push-up (hand release)s
10 Wall Balls
10 Push-up (hand release)s
5 Wall Balls
5 Push-up (hand release)s		 9m 40s
Performed as RX
Alfredo Guardado 11/26/2014 RaD Fitness None For time:
25 Wall Balls
25 Push-up (hand release)s
20 Wall Balls
20 Push-up (hand release)s
15 Wall Balls
15 Push-up (hand release)s
10 Wall Balls
10 Push-up (hand release)s
5 Wall Balls
5 Push-up (hand release)s		 9m 40s
Performed as RX
Alfredo Guardado 11/26/2014 RaD Fitness None Pendlay Row 6-6-6-6 105 lbs
Performed as RX
Alfredo Guardado 11/24/2014 RaD Fitness Grace 135 pound Clean and Jerk, 30 reps 9m 05s
Performed as RX
Alfredo Guardado 11/24/2014 RaD Fitness Grace 135 pound Clean and Jerk, 30 reps 9m 05s
Performed as RX
Alfredo Guardado 11/24/2014 RaD Fitness None Clean and jerk
1-1-1-1-1-1-1
Work up to 1 RM		 185 lbs
Performed as RX
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