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Athlete Date Sort Location Workout Name Description Results
Brad Haines 09/09/2014 Crossfit Magna None Back Squat - using your 3RM
5@80%, 3@90%, 2@95%, 2@100%
5
3
2
2


 255 lbs
275 lbs
295 lbs
325 lbs
Performed as RX
Brad Haines 09/09/2014 Crossfit Magna None EMOM-10
3 Ring Muscle-ups (or 6 dips)
AMRAP Double Unders

* Log total DU to Journals		 352 reps
Performed as RX
Brad Haines 09/08/2014 Crossfit Magna None Alt min for 10 min
ODD: 3 Snatch High Pulls 3-3-3-3-3
EVEN: 3 Drop Snatch (from rack / no dip & drive) 3-3-3-3-3
 95-95-95-95-95 lbs
45-65-75-95-95 lbs
Performed as RX
Brad Haines 09/08/2014 Crossfit Magna None Weighted Strict GHD Raise 8-8-8-8
Barbell TGU (ahap), 2-2-2-2
Deadlift-5-5-8		 10-10-10-10 lbs
45-65-65-65 lbs
280-320-360 lbs
Performed as RX
Brad Haines 09/04/2014 Crossfit Magna None airdyne: 100 cal

Pistols (med ball) - 5x4 each leg
Pistols (15, 10# wt) - 3x4 each leg
Pistols (Rx) - 4x4 each leg

airdyne: 100 cal
 48 reps
Performed as RX
Brad Haines 09/03/2014 Crossfit Magna None 3 Rounds for time
400m run
30 superman
30 sit-ups		 11m 35s
Performed as RX
Brad Haines 09/03/2014 None None 1) 2 High Hang Sn High Pulls + Sn, 10x(2+1), rest 60 sec (95#)
3a) Strict Deficit HSPU, 4x Max, rest 60 sec: 3-5-5-5
3b) Weighted strict Chin-ups (don't reach), 3x5, rest 60 sec (26#):
3c) Banded Reverse Hypers on GHD, 4x10, rest 60 sec
(skinny red band)		 15 reps
Performed as RX
Brad Haines 09/02/2014 Crossfit Magna None EMOM-10
1 Bench Press @ 70-75% of 1RM

Bench Press 1-1-1-1-1-1-1-1-1-1

 225-225-225-225-225-225-225-225-225-225 lbs
Performed as RX
Brad Haines 09/02/2014 Crossfit Magna None 5 Rounds
50ft walking lunge (53# KB)
10 burpees
- rest 1 min -		 9m 32s
Performed as RX
Brad Haines 08/28/2014 Crossfit Magna Karen For time:
150 Wallball shots, 20 pound ball		 7m 51s
Performed as RX
Brad Haines 08/27/2014 Crossfit Magna None E2MOM-20
1 High Hang Snatch Pull
1 High Hang Snatch High Pull
1 High Hang Snatch		 95-95-95-95-95-95-95-95-95-95 lbs
Performed as RX
Brad Haines 08/27/2014 Crossfit Magna None a) Strict Deficit HSPU + Kipping HSPU
4x Max, rest 60 sec
b) Weighted Strict Ring C2B Pull-ups
4x5, rest 60 sec
c) Reverse Hypers on GHD
4x15, rest 60 sec		 28 reps
Performed as RX
Brad Haines 08/26/2014 Crossfit Magna None Back squat 3-3-3-3
20 min to find 3 RM Back Squat		 225-275-300-315 lbs
Performed as RX
Brad Haines 08/26/2014 Crossfit Magna None 3 Rounds, rest as needed between
500m row
21 Russian KB Swings (88#)
12 Dips

* log fastest and slowest time		 3m 15s
Performed as RX
Brad Haines 08/25/2014 Crossfit Magna None Turkish Get-ups - 5x3 (3 each arm)
Beg: DB or KB
Adv: Barbell (i used barbell)		 26-35-45-45-45 lbs
Performed as RX
Brad Haines 08/25/2014 None Tabata Something Else Complete 32 intervals of 20 seconds of work followed by ten seconds of rest where the first 8 intervals are pull-ups, the second 8 are push-ups, the third 8 intervals are sit-ups, and finally, the last 8 intervals are squats. There is no rest between exercises.

Post total reps from all 32 intervals to comments.		 328 reps
Workout Scaled
Brad Haines 08/23/2014 Crossfit Magna None Deadlift 5-5-5-3-3 225-295-315-355-365 lbs
Performed as RX
Brad Haines 08/23/2014 Crossfit Magna None 7 min AMRAP ladder
20 Double Unders, 1 Hang Power Snatch (95/63#)
20 Double Unders, 2 Hang Power Snatch
20 Double Unders, 3 Hang Power Snatch...		 7 rounds 20 reps
Performed as RX
Brad Haines 08/15/2014 Crossfit Magna None 400m run
20 Strict HSPU
400m run
30 Strict T2B
400m run
40 Strict Pull-ups		 16m 10s
Workout Scaled
Brad Haines 08/14/2014 Crossfit Magna None 7 min AMRAP
7 Back Squats
14 Dips

 5 rounds 8 reps
Performed as RX
Brad Haines 08/13/2014 Crossfit Magna None Behind-the-neck 1RM Jerk: 225

Deadlift
5-5-5-5-5		 185-225-275-315-315 lbs
Performed as RX
Brad Haines 08/12/2014 None The Ghost 6 rounds of:
1 minute of rowing
1 minute of burpees
1 minute of double-unders
1 minute rest

Try for as many reps as possible of EACH exercise, not just total score. Post separate totals of calories rowed, burpee reps and double-under reps completed to comments.		 501 reps
Performed as RX
Brad Haines 08/11/2014 Crossfit Magna None Overhead Squat 10-10-10
 95-115-135(4) lbs
Performed as RX
Brad Haines 08/11/2014 Crossfit Magna None 100 ft OH walking lunge (35/15# plate)
50 push-ups
30 pull-ups
50 burpees
100 ft OH walking lunge (35/15# plate)

 10m 41s
Performed as RX
Brad Haines 08/09/2014 Crossfit Magna Double Grace For time:
60 Clean & Jerks (135#)
 9m 10s
Performed as RX
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