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Athlete Date Sort Location Workout Name Description Results
Brad Haines 01/05/2015 Crossfit Magna None STRENGTH
CrossFit: 5x5 Back Squat
Competitors: 5RM Back Squat, then 95&90% for 5

WOD
5 Rounds, 3 minutes each
400m run
max 6" touch burpees		 64 reps
Performed as RX
Brad Haines 01/03/2015 Crossfit Magna None Alternating minutes for 10 min
odd: 10 DB Snatch (alternating) 50#
even: 10 hand-release push-ups

With a 10 minute time cap
800m run
15 Deadlift (185/83#)
30 Double Unders
20 Deadlift (225/113#)
30 Double Unders
25 Deadlift (275/143#)
30 Double Unders		 110 reps
Performed as RX
Brad Haines 01/02/2015 Crossfit Magna None STRENGTH

E2MOM-14
2 Push Press + 1 Push Jerk (worked up to 195#)


WOD
7 min AMRAP
3 Push Jerks (135/93#)
5 Front Squats (135/93#)
7 C2B Pull-ups		 6 rounds 8 reps
Performed as RX
Brad Haines 12/29/2014 Crossfit Magna None Back Squat 5-5-5-5-5 185-225-275(1)-295(1)-315 lbs
Performed as RX
Brad Haines 12/29/2014 Crossfit Magna None 800m run
50 Sit-ups
40 KB Swings (53/35#)
30 Thrusters (95/63#)
20 Muscle-ups (strict pull-ups)

* Competitors scale sit-ups to 50 Toes-to-bar
** 15 minute time cap. 		14m 07s
Performed as RX
Brad Haines 12/23/2014 Crossfit Magna None 4x2 TnG Cleans at 170#

4 Rounds of
400m run
20 C2B Pull-ups
- rest 1:1 -		 23m 34s
Performed as RX
Brad Haines 12/22/2014 Crossfit Magna None Back Squat 5-5-5-5-5 205-225-275-285-305 lbs
Performed as RX
Brad Haines 12/22/2014 Crossfit Magna None 20 minute AMRAP
15 Hang Power Cleans (95/63#)
15 Jumping Lunges
200m shuttle run		 8 rounds 7 reps
Performed as RX
Brad Haines 12/20/2014 Crossfit Magna None Comp Class tomorrow:
With a running clock
0:00 - Amanda
15:00 - 5rm TnG split jerks from rack
30:00 - Power Elizabeth
45:00 - Fran		 60m 00s
Workout Scaled
Brad Haines 12/19/2014 Crossfit Magna None WOD
Filthy 50
For time:
-50 Box Jumps or step-ups (24/20)
-50 Jumping Pull-ups,
-50 Kettlebell Swings (53/35)
-50 Walking Lunges
-50 Knees to Elbows,
-50 Push Press (45/30)
-50 Back Extensions,
-50 Wallball Shots (20/14)
-50 Burpees
-50 Double Unders		 28m 23s
Performed as RX
Brad Haines 12/17/2014 Crossfit Magna None Deadlift 10-10-10 295-315-335(8) lbs
Performed as RX
Brad Haines 12/17/2014 Crossfit Magna None 6 Rounds, rest 2 min between rounds
250 row (or 25 cal AD ride)
50 ft HS walk (scale = 30ft inch worm + push up)

* No score today. Row hard and focus on quality of movement.		 10 reps
Performed as RX
Brad Haines 12/16/2014 Crossfit Magna None Alternating minutes for 20 minutes
odd: 5 1 arm DB Shoulder Press
even: 5 V-ups

100 Double Unders
21-15-9
KB Snatch 75#
Pull-ups
100 Double Unders		 12m 41s
Performed as RX
Brad Haines 12/11/2014 Crossfit Magna None Alt min for 10 min
- 5 Back Squats (255#) 75-85% of 1RM
- 5 Dips

WOD (partnered with Stephanie Hock)
20 min AMRAP w/partner
10 cal row
20 KB Swings
30 Squats		 11 rounds 10 reps
Performed as RX
Brad Haines 12/09/2014 Crossfit Magna None WOD
50-40-30-20-10
Push-ups
Sit-ups		 8m 34s
Performed as RX
Brad Haines 12/09/2014 Crossfit Magna None Deadlift 10-10-10 275-315-335(7) lbs
Performed as RX
Brad Haines 12/08/2014 Crossfit Magna None STRENGTH
E2MOM-16
2 x (3 Stop Snatch Pull + High Hang Power Snatch)
(3@95, 3@115, 2@135)

WOD
21-15-9
Thrusters (95/63#)
Box Overs (24/20")		 06m 13s
Performed as RX
Brad Haines 12/06/2014 None None hang snatch 1-1-1-1-1 (60,70,80,85,90)
Touch & Go Snatches 5-5-5-ME(85%)
Push Press 1-1-1-1
Push Jerk 1-1-1-1
Split Jerk 1-1-1-1
Back Squat 10-10-10

 95-115-125-135-155 lbs
125-125-125-125-101 lbs
135-155-185-195-195 lbs
135-155-185-195-195 lbs
135-155-185-195-195 lbs
245-275-286 lbs
Performed as RX
Brad Haines 12/05/2014 Crossfit Magna None 3RM Pause Back Squat (255, 275, 295)
- then -
95% for 3 (275)
90% for 3 (255)

5x5 Pendlay Row

WOD
tabata rowing for meters		 933 m
Performed as RX
Brad Haines 11/29/2014 Crossfit Magna None Saturday Competitors Class
10 min AMRAP:
30 ft HS Walk
20 Jumping Lunges
10 T2B		 3 rounds 52 reps
Workout Scaled
Brad Haines 11/29/2014 Crossfit Magna None 1) EMOM for 7:00, 2 T&G Power Snatches

*Begin at approximately 60% of 1rm Power Snatch & add load each minute. One miss is allowed more than one miss, lower weight.

2) EMOM for 7:00, 2 T&G Power Clean & Push Jerks

*Begin at approximately 50% of 1rm Power Clean & Push Jerk & add load each minute. One miss is allowed more than one miss, lower weight.

3a) 7X2 Tempo Bench Press (3 count descent, 3 count pause at bottom, explode back up) heaviest possible, rest 60 sec.
3b) 20-30 sec pull-up hold		 95-100-115-155-155 lbs
135-165-185-185-185-185-185 lbs
200-200-200-200-200-200 lbs
Performed as RX
Brad Haines 11/27/2014 Crossfit Magna Angie For time:
100 Pull-ups
100 Push-ups
100 Sit-ups
100 Squats

1 Power snatch @ 95# E2MOM		 18m 38s
Performed as RX
Brad Haines 11/24/2014 Crossfit Magna Helen Three rounds for time:
Run 400 meters
1 1/2 pood Kettlebell X 21 swings (or 55 pound dumbbell swing)
12 Pull-ups		 10m 21s
Performed as RX
Brad Haines 11/24/2014 Crossfit Magna None Strength
15 min to work up to heavy
Back Squat 10-10-10
(100%, 95%, 90%)
 275-265-255 lbs
Performed as RX
Brad Haines 11/24/2014 Crossfit Magna None WOD
100 Double Unders
50 KB Swings (53/35#)
100 Double Unders		 2m 00s
Performed as RX
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