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Athlete Date Sort Location Workout Name Description Results
Brad Haines 03/16/2015 Crossfit Magna None WOD
5 Rounds, 2 min rest between rounds
400m run
30/20 push-ups
10 box jumps (24/20")

* 30 push-ups for the men and 20 for the women of today's WOD
** Log total time Journals		 21m 04s
Performed as RX
Brad Haines 03/14/2015 Crossfit Magna CrossFit Open 15.3 14-minute AMRAP:
7 muscle-ups
50 wall balls
100 double-unders		 158 reps
Performed as RX
Brad Haines 03/11/2015 Crossfit Magna None WOD
80 wall balls
60 sit-ups
40 box jumps (24/20")
20 strict pull-ups		 9m 17s
Performed as RX
Brad Haines 03/11/2015 Crossfit Magna None Bench Press 7-7-5-5-3-3 135-185-205-225-235-255 lbs
Performed as RX
Brad Haines 03/10/2015 Crossfit Magna None STRENGTH
Alt min - 20
odd: 2x - 3 stop snatch deadlift (2", knees, hips)
even: 1 Power Snatch

* Start light and work up. Focus on hitting your positions on the Power Snatch.

WOD
3 min row for cal (60 calories)
- rest 1 min -
3 min max Double Unders (171 reps)
- rest 1 min -
3 min max bar facing burpees (49)		 280 reps
Performed as RX
Brad Haines 03/10/2015 Crossfit Magna extra work TUESDAY EXTRA WORK
Alt min for 20
- 5 strict + 3 kipping HSPU
- 10 pistols (alternating)
- 10 box jumps (24/20")
- 20/16 cal airdyne ride
 1 reps
Performed as RX
Brad Haines 03/07/2015 Crossfit Magna None WOD
10 x 100m row, rest 1 minute between		 1,000 m
Performed as RX
Brad Haines 03/05/2015 Crossfit Magna CrossFit Open 15.2/14.2 For as long as possible:

From 0:00-3:00
2 rounds of:
10 overhead squats, 95 / 65 lb.
10 chest-to-bar pull-ups

From 3:00-6:00
2 rounds of:
12 overhead squats, 95 / 65 lb.
12 chest-to-bar pull-ups

From 6:00-9:00
2 rounds of:
14 overhead squats, 95 / 65 lb.
14 chest-to-bar pull-ups

Etc., following same pattern		 60 reps
Performed as RX
Brad Haines 03/04/2015 Crossfit Magna None Airdyne WOD
Ride for calories:
4 min 90% pace
4 min 50% pace
3 min 90% pace
3 min 50% pace
2 min 90% pace
2 min 50% pace
1 min 90% pace
1 min 50% pace		 315 reps
Performed as RX
Brad Haines 03/03/2015 Crossfit Magna None STRENGTH
3x3 Push Press (115, 135, 155, 175)
then, 3x2 Push Jerk (175)
then, 3x1 Split Jerk

* Goal is to move up a little in weight each set and from exercise to exercise

WOD
Tabata
- Rowing (8 cal)
- Double Unders (26)
- KB Swings (12)		 46 reps
Performed as RX
Brad Haines 03/02/2015 Crossfit Magna None STRENGTH
Overhead Squat 5x2 @75% (up to 155#)

* If you don't know your max but did last week's 5x3, try to work a little heavier than last week

WOD
2 Rounds, rest 5 min between
800m run
40 Wall balls
10/7 MU

 19m 24s
Workout Scaled
Brad Haines 02/28/2015 Crossfit Magna None AMRAP 9min
15 TTB
10 Deadlift (115#)
5 Snatch (115#)
 120 reps
Performed as RX
Brad Haines 02/28/2015 Crossfit Magna None min 9-15:
Clean & Jerk 1-1-1-1		 165-185-205-215 lbs
Performed as RX
Brad Haines 02/27/2015 Crossfit Magna None AMRAP 9 min
10 cal airdyne
10 pushups
10 DB Snatch (50#)

 6 rounds 20 reps
Performed as RX
Brad Haines 02/25/2015 Crossfit Magna None WOD
2 Rounds, rest 4 minutes between rounds
50 calorie row
40 Double unders
30 Thrusters (45/45#)
20 KB Swings (53/35#)		 14m 20s
Performed as RX
Brad Haines 02/23/2015 Crossfit Magna None STRENGTH
Overhead Squat 5x3 @ 65%

* If you don't know your max, work up to a heavy set of 3

WOD
2 minutes of Thrusters (95/63#)
- rest 1 min -
2 minutes of Bar Facing Burpees
- rest 1 min -
2 minutes of Rowing for Calories
- rest 1 min -
2 minutes of Toes-to-bar		 1 reps
Performed as RX
Brad Haines 02/20/2015 Crossfit Magna None STRENGTH
OH Walking Lunge 5x10 (95, 115)

WOD
50 Wall balls
50 Double Unders
5 Bar Muscle-ups
40 Wall balls
40 Double Unders
4 Bar Muscle-ups
30 Wall balls
30 Double Unders
3 Bar Muscle-ups		 10m 04s
Workout Scaled
Brad Haines 02/18/2015 Crossfit Magna None STRENGTH
Every 45 seconds for 10 rounds
2 Deadlift Speed Pulls @ 60% +5-10# (285#)

* Drop every rep, focus on straight arms and locked elbows at beginning of movement

WOD
0:00 - 5:00
15-12-9
Power Snatch (95/63#)
Wall balls
5:01-10:00
12-9-6
Power Snatch (95/63#)
Front Rack Lunge (95/63#)
10:01-15:00
9-6-3
Power Snatch (95/63#)
OH Squat (95/63#)		 13m 09s
Workout Scaled
Brad Haines 02/16/2015 Crossfit Magna None STRENGTH
Front Squat 5x5 (255)

* Competitors 5x3 @ 75% +10-20#

WOD
21-15-9
Thrusters
Burpees
21-15-9
Pull-ups C2B
Burpees		 15m 08s
Performed as RX
Brad Haines 02/13/2015 Crossfit Magna None

STRENGTH
Every 45 seconds for 12 rounds (9 minutes)
2 Deadlift speed pulls @ 55% +5-10# (265 to 275#)

WOD
Teams of 2, AMRAP 20:
30 Box-jump Burpees
30 Strict Pull-Ups
30 Hang Power Cleans

Power Clean weight increases each round.
Round 1 - 95/63
Round 2 - 135/93
Round 3 - 155/103
Round 4 - 185/133
Round 5 - 205/143
Round 6 - AMRAP at 225/153
 3 rounds 65 reps
Performed as RX
Brad Haines 02/13/2015 Crossfit Magna None 1) 20 min row for meters, 50 squats at 5,10,15 minutes



2) 3x1 min heavy KB hold (70# KB)
3) 50 PVC Pass-overs
4) 3x10 GHD Sit-ups		 3,700 m
Performed as RX
Brad Haines 02/11/2015 None None STRENGTH
Front Squat 1-1-1-1-1-1-1

* Competitors across at 85% + 5-10#

WOD
Tabata
- ring rows (6)
- push-ups (14)
- row for cal (7)

* 1 minute of rest between rounds
** Record low score for each movement		 135-165-185-215-225-255-265 lbs
Performed as RX
Brad Haines 02/10/2015 Crossfit Magna None STRENGTH
every 45 seconds for 16 rounds (12 minutes)
2 Power Cleans

* Weight should be scaled so all reps are touch-and-go
(165, 175, 175, 175, 175...)

WOD
1 mile run
5 rounds of:
10 burpees
10 jumping squats		 14m 46s
Performed as RX
Brad Haines 02/09/2015 Crossfit Magna Annie Front Rack Walking Lunges
10-10-10-10-10 (95-115-135-155-165)

50-40-30-20 and 10 rep rounds of:
Double-unders
Sit-ups

 6m 13s
Performed as RX
Brad Haines 02/06/2015 Crossfit Magna None EMOM-10
2 Power Cleans (shoulders really hurt so kept it light)
(95-135-165-185-185-165-165-165)

4 Rounds, rest 3 min between rounds
400m run
20 push-ups
20 KB swings (53/35#)		 19m 01s
Performed as RX
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