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Athlete Date Sort Location Workout Name Description Results
Brad Haines 08/06/2015 Crossfit Magna None STRENGTH
Pendlay Rows 5-5-5-5-5

 135-185-205-205-205 lbs
Performed as RX
Brad Haines 08/06/2015 Crossfit Magna None 12 min AMRAP:
6 Dips
12 Sit-ups
24 Jump rope 		10 rounds 18 reps
Performed as RX
Brad Haines 08/04/2015 Crossfit Magna None WOD
Alternating minutes for 40 minutes
2 Bar Muscle-ups
4 Deadlift (285, 315, 285)
6 HSPU
8 Box Jumps
10 cal row		 40m 00s
Performed as RX
Brad Haines 08/03/2015 Crossfit Magna Gymnastics 3 sets of 10 of:
Double OH KB Walk (44)
Candlestick
facing wall HS shoulder taps 30
facing wall HS butt slaps
facing wall 1 hand stand hold for 10 sec
2 rounds:
HS walks 50 ft
facing wall lateral HS walk 50 ft
4 sets of:
5 strict HSPU
5 kipping HSPU
15 weighted hollow body holds (15# dumbells in hands & feet)
15 weighted hollow arch holds		 60m 00s
Performed as RX
Brad Haines 07/18/2015 Crossfit Magna None Pause back squats 1 RM (4 sec pause)
Pause back squat 1-1-1-1

Back squat 3-3-3
(pause 4 sec)
 275-295-315(f) lbs
lbs
270-270-275 lbs
Performed as RX
Brad Haines 07/18/2015 Crossfit Magna None Row 5km 20m 30s
Performed as RX
Brad Haines 07/13/2015 Crossfit Magna None 5 RFT:
20 thrusters (45#)
15 situps
10 lateral burpees

 9m 50s
Performed as RX
Brad Haines 07/13/2015 Crossfit Magna None Russian Kettle Bell Swings (88#) 55 reps
Performed as RX
Brad Haines 07/10/2015 Crossfit Magna None 2 Rounds for time:
30 Toes-to-bar
60 Push-ups
90 Double Unders		 12m 35s
Performed as RX
Brad Haines 07/10/2015 Crossfit Magna None Deadlift Speed Pulls 3-3-3-3-3-3-3-3-3-3
EMOM-10 at 60% 1RM		 365-365-365-365-365-365-365-365-365-365 lbs
Performed as RX
Brad Haines 07/07/2015 Crossfit Magna None WOD
Alternating minutes for 30 minutes
odd: 3 heavy thrusters (155 for 5, then 135 for 5)
even: 10 burpees		 30m 00s
Performed as RX
Brad Haines 07/07/2015 Crossfit Magna None STRENGTH
unbroken Russian KB Swings AHAP 50

 88 lbs
Performed as RX
Brad Haines 07/06/2015 Crossfit Magna None WOD
"Easy MARY"
20 minute AMRAP
5 HSPU (or elevated push-ups)
10 Pull-ups
25 Squats		 12 rounds 12 reps
Performed as RX
Brad Haines 07/06/2015 Crossfit Magna None Back Squat 5-5-5-5-5 265-265-285-285-315(4) lbs
Performed as RX
Brad Haines 07/02/2015 Crossfit Magna None WOD
10 Rounds
100m run
10 push-ups
10 sit-ups
 22m 00s
Performed as RX
Brad Haines 07/02/2015 Crossfit Magna None Back Squat 5-5-5-5-5 265-265-265-265-265 lbs
Performed as RX
Brad Haines 06/29/2015 Crossfit Magna None Monday 6/29
STRENGTH
3x max strict pull-ups (12, 8, 9)
3x max strict deficit HSPU (13, 14, 7)

WOD
21 Thrusters (135/93)
50 Double Unders
15 Thrusters (135/93)
50 Double Unders
9 Thrusters (135/93)
50 Double Unders

* 6 min cap, 50 burpee penalty if over cap... choose your weight wisely		 6m 02s
Workout Scaled
Brad Haines 06/29/2015 Crossfit Magna None STRENGTH
7x3 3 Stop Snatch Deadlift + High Hang Snatch (135#)

70 ft seal walk
80 wall ball shots
90 jump rope
100 ft walking lunge		 26m 00s
Performed as RX
Brad Haines 06/26/2015 Crossfit Magna None WOD
alternating minutes for 40 min
1 - 10 box jumps (step-ups)
2 - 8 burpees
3 - 6 strict toes-to-bar (sit-ups)
4 - Push Press
5 - Muscle-ups (dips)		 40m 00s
Performed as RX
Brad Haines 06/23/2015 Crossfit Magna None Tuesday 6/23
STRENGTH
3x max effort alternating strict/kipping HSPU (1 strict, 1 kipping, 1 strict...) (20,20,20)

WOD
E2MOM-20
50m shuttle run
10 Sit-ups		 20m 00s
Performed as RX
Brad Haines 06/16/2015 Crossfit Magna Fran Three rounds, 21-15- and 9 reps, for time of:
95 pound Thruster
Pull-ups		 4m 07s
Performed as RX
Brad Haines 06/13/2015 Crossfit Magna None 0) http://theoutlawway.com/2014/06/19/140620/

3) 5x5 Seated 1 arm DB Shoulder Press
4) Teams of 2, 1 male + 1 female:
2 Rounds each of
6 Power Cleans (185/123)
6 Front Squats (185/123)
6 Push Jerks (185/123)
-followed by 3 Rounds each of
3 burpee box jumps (30/24")
3/2 Bar MU
-followed by 4 rounds each of
10 calorie row
10 kipping HSPU
10 C2B Pull-ups		 29m 39s
Performed as RX
Brad Haines 06/13/2015 Crossfit Magna None Split Jerk 1-1-1-1-1
Split Jerk 5-5-5		 95-135-185-205-225(f)-225 lbs
185-165-155 lbs
Performed as RX
Brad Haines 06/13/2015 Crossfit Magna None 0) http://theoutlawway.com/2014/06/19/140620/

3) 5x5 Seated 1 arm DB Shoulder Press (50#)

4) Teams of 2, 1 male + 1 female:
2 Rounds each of
6 Power Cleans (185/123)
6 Front Squats (185/123)
6 Push Jerks (185/123)

-followed by 3 Rounds each of
3 burpee box jumps (30/24")
3/2 Bar MU

-followed by 4 rounds each of
10 calorie row
10 kipping HSPU
10 C2B Pull-ups		 29m 39s
Performed as RX
Brad Haines 06/11/2015 Crossfit Magna None WOD
3 Rounds, rest 3 min between rounds
500m row
20 wall ball shots (25#)

Also did not for time:
10 burpee box overs (24")
15 deadlift (225#)
20 pullups
25 wall balls (30#)
30 DUs
 15m 39s
Performed as RX
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