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Athlete Date Sort Location Workout Name Description Results
Brad Haines 10/13/2014 Crossfit Magna None EMOM-20
1 Snatch

* Beginners = Power Snatch, start with empty bar
** Intermediate = Full Snatch, start light, work up with perfect form
*** Competitors 40%x2, 50%x2, 60%x2, 70%x2, 75%x2, 80%x2, 85%, 90%, 95%, 90%x3, 85%x2
Min 1, hit 40% for 1 rep, Min 2 hit 40% for 1 rep, Min 3 hit 50% for 1 rep...		 95 for 5, 115 for 2, 135 for 2, 155f lbs
Performed as RX
Brad Haines 10/13/2014 Crossfit Magna None 800m run
30 DB Snatch (R)
30 Sit-ups (comp scale up to Pull-ups)
30 DB Snatch (L)
30 Sit-ups (comp scale up to Pull-ups)
800m run		 17m 36s
Workout Scaled
Brad Haines 10/06/2014 Crossfit Magna Karen For time:
150 Wallball shots, 20 pound ball

CONDITIONING
E2MOM-10
150m sprint row

do WOD after conditioning		 6m 57s
Performed as RX
Brad Haines 10/04/2014 Crossfit Magna None Alt min for 20 min
odd: 3 Push Press (165#)
even: 3R/3L DB Bent-over rows (75#)

5 Rounds for time
1 Strict Press (115#)
6 False grip ring rows - elevated
3 Snatch grip BTN strict press (115#)
4 Strict Pull-ups		 7m 34s
Performed as RX
Brad Haines 10/02/2014 Crossfit Magna None 20 min to work up to a heavy single (perfect form)
Deadlift
 405# lbs
Performed as RX
Brad Haines 10/02/2014 Crossfit Magna None WOD
5 min AMRAP:
5 bench press (155/93#)
5 burpees
100 ft shuttle run (50 forward/50 backward)		 3 rounds 0 reps
Performed as RX
Brad Haines 09/30/2014 Crossfit Magna None 7 x 5 Barbell Bent-over rows
* AHAP with near perfect form
5-5-5-5-5-5-5
 75-175-205-205-205 lbs
Performed as RX
Brad Haines 09/30/2014 Crossfit Magna None WOD
21-15-9
Power Snatch (95/63#)
Ring Dips		 7m 14s
Performed as RX
Brad Haines 09/29/2014 Crossfit Magna None STRENGTH
Back Squat (based on 3RM)
1 @ 90%, 1@ 100%, 1@ 105%, 1@ 110%, 1@ 105%
1-1-1-1-1
 285-315-330-345-330 lbs
Performed as RX
Brad Haines 09/29/2014 Crossfit Magna None WOD
3 Rounds, rest 2 min between
500m Row
25 Wallballs (20/14#)
15 Pull-ups		 17m 41s
Performed as RX
Brad Haines 09/25/2014 Crossfit Magna None With a partner, one person rows while the other swings
500m row/50 KBS
400m row/40 KBS
300m row/30 KBS
200m row/20 KBS
100m row/10 KBS		 15m 53s
Performed as RX
Brad Haines 09/25/2014 Crossfit Magna None Back Squat 5-5-5-5-5 135-225-275-300-300 lbs
Performed as RX
Brad Haines 09/24/2014 Crossfit Magna None Deadlift Speed Pulls 2-2-2-2-2-2-2-2-2-2
Deadlift 5
Deadlift 3
Deadlift 1
Incline Bench AHAP 5-5-5-5-5
weighted dips AHAP 5-5-5
 295-295-295-295-295-295-295-295-295-295 lbs
335 lbs
380(1) lbs
424f lbs
115-135-145-165-185 lbs
10-25-50 lbs
lbs
lbs
Performed as RX
Brad Haines 09/23/2014 Crossfit Magna None Snatch 1-1-1-1
Snatch, from knees 1-1-1-1
Hang Snatch 1-1-1-1
Snatch Pulls @ 115% 2-2-2-2
Reverse Curls 10-10-10
Pendlay Rows 8-8-8
 95-95-105-105-105 lbs
95-95-105-105-105 lbs
95-95-105-105-105 lbs
185-185-195-195 lbs
45-45-45 lbs
175-175-175 lbs
Performed as RX
Brad Haines 09/22/2014 Crossfit Magna None Power Clean & Jerk
3-3-3-3-3		 75-95-115-135-145 lbs
Performed as RX
Brad Haines 09/22/2014 Crossfit Magna None 2-4-6-8-10 DB Snatches (each arm)
1 Round of Cindy after each set
5 pullups
10 pushups
15 squats		 7m 41s
Performed as RX
Brad Haines 09/19/2014 Crossfit Magna None 20 min AMRAP
5 Muscle-ups (10 dips)
10 Deadlift (225/153#)
15 Push Press/Jerk (155/103#)

* Use 1 bar and add or remove a plate for the Jerks or Deadlifts.
** Log total rounds to Journals		 6 rounds 11 reps
Workout Scaled
Brad Haines 09/18/2014 Crossfit Magna None 5 Rds of 30 sec work / 30 sec rest
HS Hold
Front Squats (155/103#)

3 x 1000 m sprint on Rower

 3m 43s
Performed as RX
Brad Haines 09/15/2014 Crossfit Magna None Back Squat (based on 3RM or 90% of 1RM)
3 @ 90%
3 @ 95%
1 @ 100%
1 @ 105%
1 @ 105%		 285 lbs
305 lbs
315 lbs
315 lbs
315 lbs
lbs
Performed as RX
Brad Haines 09/15/2014 None None 2 Rounds of:
3 min AMRAP
20 jumping lunges
10 hand release push-ups
10 sit-ups
2 min AMRAP
Power Cleans (135/83#)		 275 reps
Workout Scaled
Brad Haines 09/13/2014 Crossfit Magna None Hang Snatch
1-1-1-1-1-1-1
Back Squat @ 75%
5-5-5-5		 75-75-95-95-95-105-105 lbs
255-265-265-265 lbs
Performed as RX
Brad Haines 09/12/2014 Crossfit Magna None Deadlift (80%, 85%, 90%)
3-3-6

WOD
10 Rounds of:
40 yard sprint		 335 lbs
350 lbs
370 lbs
Performed as RX
Brad Haines 09/11/2014 Crossfit Magna None Alternating min for 20 min
Odd: 1-10 Bench Press (135/83#)
Even: 10-1 Strict Pull-ups

3 Rounds, rest 3 min between
500m row
20 pistols (alternating)

 17m 21s
Performed as RX
Brad Haines 09/10/2014 Crossfit Magna None EMOM-10
3 Ring Muscle-ups (or 6 dips)
AMRAP Double Unders
 346 reps
Performed as RX
Brad Haines 09/10/2014 Crossfit Magna None Strength
Back Squat - using your 3RM
5@80%,
3@90%,
2@95%,
2@100%

 280 lbs
300 lbs
310 lbs
325 lbs
Performed as RX
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