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Athlete Date Sort Location Workout Name Description Results
Chad Rooney 09/29/2015 X712 Lower Back Killer 12 MINUTE AMRAP

60lb KBS
Burpees
225lb Deadlift		 9 rounds 6 reps
Performed as RX
Chad Rooney 09/28/2015 X712 Row Wallball 750m Row

50 Wall Balls

2 Rounds		 10m 23s
Performed as RX
Chad Rooney 09/24/2015 X712 Shoulder I Blast Row 1000 Meters

followed Immediately by:

3 Rounds:

-30 DU's
-20 KB Swings (70lbs)
-10 Strict HSPU's

15 Minute Cap

 14m 39s
Performed as RX
Chad Rooney 09/23/2015 X712 Quad Burner Row 400 meters

50 Box Jumps

25 Push-Press (115lb)

40 Squats

50 OH Walking Lunge (45 plate)		 10m 04s
Performed as RX
Chad Rooney 09/22/2015 X712 Calorie Row/GHD Sit Up 15 Minute AMRAP

30 Calorie Row
40 GHD Sit Ups		 3 rounds 43 reps
Performed as RX
Chad Rooney 06/26/2015 Crossfit Establish All 7s 7 Push Press

7 Pull Ups

7 Glute Ham Raises		 7 rounds 7 reps
Performed as RX
Chad Rooney 06/23/2015 Crossfit Establish 6 Minute Man Maker 6 Minute AMRAP

35 LB Man-Maker		 27 reps
Performed as RX
Chad Rooney 06/22/2015 Crossfit Establish None 10 Minute AMRAP

5 x Hang Squat Clean

7 x Bar over Burpees

155Lb		 6 rounds 2 reps
Performed as RX
Chad Rooney 06/12/2015 Crossfit Establish DEAD Lifting Complete rounds of 10, 9, 8, 7, 6, 5, 4, 3, 2, 1 for time:

--Deadlift (245lb)

--Bar Over Burpee		 15m 32s
Performed as RX
Chad Rooney 06/11/2015 Crossfit Establish Row, Pull, Throw 5 Rounds For Time

-Row 250m

-15 Pull Ups

-15 Wall Balls		 15m 26s
Performed as RX
Chad Rooney 06/10/2015 Crossfit Establish Double WOD 4 Sets for Max Reps Against a 3 Minute Running Clock

--Run 100 Meters
--10 T2Bs
--10 KBS @ 70lb

Rest 3 minutes between rounds
 155 reps
Performed as RX
Chad Rooney 06/09/2015 Crossfit Establish Snatch Workout 8 Minute AMRAP:

- 5 Power Snatches (115)
- 10 Burpee Box Jump OVers		 4 rounds 7 reps
Performed as RX
Chad Rooney 06/05/2015 Crossfit Establish Muscle and Cardio Row 1000 Meters

(50) C2B
(30) Power Cleans

 13m 59s
Performed as RX
Chad Rooney 06/04/2015 Crossfit Establish 5 Rounds of Insanity Row 1000 Meters

5 Rounds of:

(8) Ring Dips
(10) Toes to Bar
(12) Box Jump-Overs

Run 800 Meters
 18m 54s
Performed as RX
Chad Rooney 06/03/2015 Crossfit Establish June 3rd Shoulders 10 Minute AMRAP

(10) Strict Handstand Push-Ups
(10) Strict Pull-Ups
(20) Russian KBS @ 70lb		 2 rounds 20 reps
Performed as RX
Chad Rooney 06/02/2015 Crossfit Establish Snatch Routine 5 Rounds For Time (RX/135lbs)

(5) Snatches
(5) OH Lunges
(30) Double Unders		 12m 08s
Performed as RX
Chad Rooney 06/01/2015 Crossfit Establish Box Jumps/Pushups 25-20-15-10-5

Box Jumps
Pushups		 5m 26s
Performed as RX
Chad Rooney 05/31/2015 Crossfit Establish Hang Power Clean/Box Jump 8 Minute AMRAP

15 Hang Power Cleans (155lb)
15 Hand Release Push-ups
15 Box Jumps		 2 rounds 12 reps
Performed as RX
Chad Rooney 05/29/2015 Crossfit Establish May 27th Every 5 Minutes for 25 Minutes
Run 400
25 Push-ups 		25m 00s
Performed as RX
Chad Rooney 05/29/2015 Crossfit Establish Elizabeth 21-15-9 reps of:
Clean 135 pounds
Ring dips		 11m 25s
Performed as RX
Chad Rooney 05/28/2015 Crossfit Establish Jackie 1000 meter row
45 pound Thruster, 50 reps
30 pull-ups		 9m 55s
Performed as RX