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Brad Haines 02/05/2015 Crossfit Magna None Front Rack Walking Lunges 5 x 10 steps
(95-115-135-145-155)

20 min row for meters		 5,107 m
Performed as RX
Brad Haines 02/04/2015 Crossfit Magna None 1) 2x max strict + 7 kipping HSPU
2) 3x (7 strict + 7 kipping dips)
3) 3 Rounds, rest 3 min between
15 cal row
15 T2B

Overhead Squat 3-3-3-3-3

 95-135-155-175(1)-175(1) lbs
Performed as RX
Brad Haines 02/04/2015 Crossfit Magna None 7 Rounds for time:
7 Hang Power Snatch (95/63#)
21 Double Unders		 5m 18s
Performed as RX
Brad Haines 02/02/2015 Crossfit Magna None MONDAY EXTRA
1) EMOM-5
5 Power Snatches (do not have to be TnG) 115#
* Try to squeeze this in before class

2) Men: Max Unbroken MU transitions

3) 5 Rounds of:
- 30 sec row for cal, 30 sec rest
- 30 sec 3 rope climbs, 30 sec rest
- 30 sec weighted back extension holds, 30 sec rest		 30m 00s
Performed as RX
Brad Haines 02/02/2015 Crossfit Magna None STRENGTH
EMOM-10
1 Deadlift @ 70% of 1RM (315#)

800m run
18-15-12-9-6-3
Squat Cleans (95/63#)
Box Jump step downs (24/20")		 14m 19s
Performed as RX
Brad Haines 01/26/2015 Crossfit Magna None EMOM-10, @ 60-70% of 1RM
Bench Press 2-2-2-2-2-2-2-2-2-2
 155-205-265-265-265-265-265-265-265-265 lbs
Performed as RX
Brad Haines 01/26/2015 Crossfit Magna None WOD
30 minute AMRAP
50m farmers carry (from rowers to short pull-up rig & back) 75#
40 PVC OH Squats
30 Push Press (45/33#)
20 Burpee Step-ups (alternating legs)		 4 rounds 90 reps
Performed as RX
Brad Haines 01/24/2015 Primus III - Spartanfit Crossfit Dead man walking AMRAP - 5 min
800 meter run (3:40)
Deadlift (275#)
 14 reps
Performed as RX
Brad Haines 01/24/2015 Primus III - Spartanfit Crossfit Drop it like it's hot a "death by..." format
Hang squat clean
Jerk
(2 min - 2 hang cleans then 2 jerks...)
 6 rounds 1 reps
Performed as RX
Brad Haines 01/24/2015 Primus III - Spartanfit Crossfit None For time with 7 min time cap:
21 Power Snatch (95)
7 C2B
7 pullups
7 T2B
15 Power snatch
5 of each
9 power snatch
3 of each		 7m 18s
Performed as RX
Brad Haines 01/20/2015 Crossfit Magna None 3 Rounds of:
50 Double Unders
40 KB Swings (53#)
3o Burpees		 14m 24s
Performed as RX
Brad Haines 01/19/2015 Crossfit Magna March on Washington "MARCH ON WASHINGTON"
8 Rounds of:
3 Power Clean & Jerk (70-75%)
28 Air Squats
63m Shuttle Run		 14m 24s
Performed as RX
Brad Haines 01/19/2015 Crossfit Magna None Clean and Jerk
1-1-1-1-1-1		 135-185-195-205-215-225(f) lbs
Performed as RX
Brad Haines 01/17/2015 Crossfit Magna None 5 min to do:
UB Chest to Bar Pullups
1-2-3-4-...-10

3 position Clean pull + Clean for 10 min
1-1-1-1-1-1-1-1-1-1
 through 7 ub C2B (kip..felt great) lbs
lbs
135-155-170-185-195-205(f)--205(f)--205(f)--205(f)--205(f) lbs
Performed as RX
Brad Haines 01/17/2015 Crossfit Magna 2014 Regional Event 6 50 calorie row
50 box jump overs (24")
50 deadlifts (185#)
50 wallballs (20#)
50 ring dips
50 wall balls
50 deadlifts
50 box jump overs
50 calorie row		 30m 00s
Performed as RX
Brad Haines 01/15/2015 Crossfit Magna Barbell Club 1) Hang Snatch Complex, 2 pull + 2 snatch + 2 OHS = 1 rep (all from hang. Based on 1rm snatch) 11@50%, 11@55%, 11@60%, 11@65%

2) Snatch Grip Lift off w/5 sec. hold just below knee (based on 1rm snatch) 15@60%, 15@65%, 15@70%, 15@75%

3) Jerk Drive (based on 1rm C&J) 15@60%, 15@70%, 15@80%, 15@90%, 15@100%

4) Dumbbell Press from Split position work up to 35 at light intensity
 1. 95, 105, 115, 125 lbs
2. 125, 135, 145, 155 lbs
3. 195, 205, 215, 225 lbs
4. 30, 40, 45 lbs
Performed as RX
Brad Haines 01/15/2015 Crossfit Magna Death by 10m run WOD
Death by 10m		 13 rounds 0 reps
Performed as RX
Brad Haines 01/10/2015 Crossfit Magna None RFT 20 min
20 UB Wall balls
15 calorie row
5 Strict + 5 Kipping HSPU

 5 rounds 53 reps
Performed as RX
Brad Haines 01/10/2015 Crossfit Magna None E2MOM- 14
3 UB High Hang Power Cleans (start at 50%, add weight each make)
even: 30 Double Unders

Hi Hang Power Clean
3-3-3-3-3-3-3		 115-125-135-145-155-165-175(2) lbs
Performed as RX
Brad Haines 01/10/2015 Crossfit Magna None Run 1 mile 7m 16s
Performed as RX
Brad Haines 01/08/2015 Crossfit Magna Barbell Club THURSDAY - BARBELL CLUB
1) CJ (Based off 1RM CJ)
Warm up, 50%x5+5, 60%x5+5, 65%x5+5, 70%x5+5, 65%x5+5

2) Snatch grip lift off (Based off 1RM Snatch) AKA Snatch first pull
Warm up, 60%x5, 70%x5, 80%x5, 90%x5, 95%x5, 90%x5

3) Front Squat (Based off 1rm Front Squat) 15@50%, 15@60%, 15@70%, 25@75%x, 15@70%

4) Snatch Grip Press Behind neck in split position
Work up to 35 at a moderate intensity		 100 lbs
Performed as RX
Brad Haines 01/08/2015 Crossfit Magna Sprints Sprints
Ran 1 mile
Ran 4 x 100 meters		 0m 22s
Performed as RX
Brad Haines 01/08/2015 Crossfit Magna None Yoga 60m 00s
Performed as RX
Brad Haines 01/07/2015 Crossfit Magna None WOD
7 Rounds of
7 C2B Pull-ups
14 Sit-ups		 7m 19s
Performed as RX
Brad Haines 01/07/2015 None None Bench Press 5-5-5-5-5 95-135-185-225-275(2) lbs
Performed as RX
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