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Athlete Date Sort Location Workout Name Description Results
Aron Martinez 06/24/2014 Crossfit Beast Mode 062414 Push Press

6x2@ 50% +

Hang Power Snatch

1 high/1 low

4x1




5 Rounds

20 Double Unders

10 Chin Ups

5 Power Snatch ( 95/65)
 6m 023s
Performed as RX
Aron Martinez 06/23/2014 Crossfit Beast Mode 062314 8 EMOM

3 Backsquat @ 60%


"Melisa"




2 Rounds

23 Burpees

6 Deadlifts(275,155)

27 Sit ups

400 M Run
 10m 00s
Performed as RX
Aron Martinez 06/21/2014 Crossfit Beast Mode MFT #439 A. Lift
Front Squat to Split Jerk Complex (From Rack) 71
Start around 85% of your Clean and Jerk Max. Work up if its smooth.

185#

B. Met-Con
Complete every 2 minutes until failure:
7 GHD Sit-ups
10 Deadlift 225/155lbs
15 Wallballs 30/20lbs
10 Round Cap (20 Minutes)

5 rnds		 5 reps
Performed as RX
Aron Martinez 06/04/2014 Graffiti 06042014
STRENGTH
OVERHEAD SQUAT 3 X 3


METCON

21-15-9
Thrusters (95/65)
TTB

Rest 1 Minute (from your stop time)

50 WB Shots (20/14)... aim for wall ABOVE 10ft mark


 19m 15s
Performed as RX
Aron Martinez 06/02/2014 Graffiti 06022014
STRENGTH
STRICT PRESS 3 X 3


METCON

A. 10-6-2
BODY WEIGHT SQUAT CLEANS 195#
PULLUPS
200 METER RUN
*18 MIN CAP

-2 MIN REST-

B. 40 LATERAL BAR BURPEES (5 MIN CAP)


 14m 58s
Performed as RX
Aron Martinez 05/31/2014 Crossfit Joy Aron's 34th B Day WOD 34 DU
34 T2B
34 Power Cleans 135#
34 Dead Lifts 135#
34 cal. ROW
34 Box Jumps 24"
 15m 00s
Performed as RX
Aron Martinez 05/28/2014 Graffiti 05282014 METCON

CASHIN:
2 ROUNDS
30 DU
8 BOX JUMPS (34/30)

THEN

3 ROUNDS
8 POWER SNATCH (115/75)
10 RING DIPS
12 FRONT RACK ALT LUNGES (115/75)

THEN

CASH OUT:
2 ROUNDS
30 DU
8 BOX JUMPS

12m 05s
Performed as RX
Aron Martinez 05/28/2014 None 05282014 METCON

3 Rounds
30 Double Unders
15 HRPU

100 METER SPRINT

3 Rounds
30 Double Unders
15 WALL BALLS

100 METER SPRINT

3 Rounds
30 Double Unders
3 WALL WALKS

100 METER SPRINT

REMAINING TIME
MAX STRICT PULLUPS!!!! NO KIPPING!!!


20m 00s
Performed as RX
Aron Martinez 05/26/2014 Cosmic Crossfit Murph For time:
1 mile Run
100 Pull-ups
200 Push-ups
300 Squats
1 mile Run

Partition the pull-ups, push-ups, and squats as needed. Start and finish with a mile run. If you've got a twenty pound vest or body armor, wear it.		 57m 07s
Performed as RX
Aron Martinez 05/21/2014 None 05212014
STRENGTH
Kipping Pull Ups Practice


METCON

50 double unders
40 hrpu
30 ohs (115/85)
20 hspu
10 hang power snatch (115/85)


 14m 48s
Performed as RX
Aron Martinez 05/20/2014 Graffiti 05202014 3min AMRAP
(0:00 -3:00)
5 Burpees
5 Power Snatch (95/65)

-rest 2 mins-

3min AMRAP
(5:00-8:00)
5 Burpees
5 Thrusters (95/65)

-rest 2 mins-

3min AMRAP
(10:00-13:00)
5 Burpees
5 Clean & Jerks (95/65)

6/4.5/3		 12m 00s
Performed as RX
Aron Martinez 05/19/2014 Graffiti 05192014 3 round for time

27 DU's
21 Wall balls
15 Power cleans 145#
9 Box Jumps 30"		 11m 20s
Performed as RX
Aron Martinez 05/14/2014 Graffiti 05142014 100 PUSH PRESS (95/55)
100 DUBZ
50 ALT PISTOLS
50 DUBZ
25 BURPEE BOX JUMPS (24/20)
25 DUBS

Immediately following
Front Squat Max Reps Til Failure 135#		 18m 00s
Performed as RX
Aron Martinez 05/12/2014 None 05122014
STRENGTH
Power Snatch 3 X 3 1 power snatch + 2 OH squats = 1 rep


METCON

4 rounds for time of:
5 Overhead Squats, (you pick load... go heavy!) 155# clean from floor
2 rope climbs (4 wall climbs are modification if you can not rope climb)
50 Double Unders/ 150 singles


 13m 00s
Performed as RX
Aron Martinez 05/10/2014 None Moody Mayhem 2014 WOD 2 1power clean, 2 front squat, 1 jerk complex
1RM in 7 mins

PR=225.		 7m 00s
Performed as RX
Aron Martinez 04/23/2014 Crossfit Graffiti CFG4232014 30-20-10

OH Squat 135/105
Ring Push Ups
200m run		 23m 28s
Workout Scaled
Aron Martinez 04/22/2014 Crossfit Graffiti CFG4222014 800m run

18-12-6
Power Snatch (155/105)
HSPU

800m run		 23m 05s
Workout Scaled
Aron Martinez 04/21/2014 Crossfit Graffiti CFG4212014 work up to 3 reps touch n go power cleans
205#

9min AMRAP
3 Squat cleans
5 30" box jumps
1 rope climb
225/155
 9m 00s
Workout Scaled