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Cheeni Rao 01/21/2015 Crossfit Magna None STRENGTH
EMOM-12
2 Deadlifts @ 60% of 1RM


WOD

0:00 - 5:00
800m run, rest remainder of 5 minutes

5:01 - 10:00
2 Rounds of (Comp = 3 Rds)
15 Thrusters (95/63#)
15 C2B Pull-ups
rest remainder of 5 minutes

10:01 -
800m run for time

* Log your final 800m time
 5m 40s
Performed as RX
Cheeni Rao 01/19/2015 Crossfit Magna None "MARCH ON WASHINGTON"
8 Rounds of:
3 Power Clean & Jerk (70-75%)
28 Air Squats
63m Shuttle Run

 15m 28s
Performed as RX
Cheeni Rao 01/17/2015 Crossfit Magna None STRENGTH
7x3 Thruster

* Taken from the rack

WOD
tabata rowing
- rest 1 minute -
tabata push-ups		 12 reps
Performed as RX
Cheeni Rao 01/16/2015 Crossfit Magna None STRENGTH
5 Rounds, 30 sec work / 30 sec rest at each station
- Power Snatch (50-60% 0f max)
- Double Unders
- V-ups

* Try to work heavier than last week on the Power Snatches

CrossFit WOD
EMOM-10
5/3 strict pull-ups
10 Box Jumps (24/20")		 10m 00s
Workout Scaled
Cheeni Rao 01/15/2015 Crossfit Magna None STRENGTH
Alternating minutes for 20
odd: 3 Pendlay rows
even: 5 Dips

WOD
Death by 10m

At the top of the first minute, sprint 10m, then rest the remainder of the minute. At the top of the second minute, sprint 10m twice, then rest the remainder of the minute. Continue adding another 10m sprint at the top of each minute until you can no longer make your sprints within the minute. Your score is the last round successfully completed.
 13 rounds 13 reps
Performed as RX
Cheeni Rao 01/14/2015 Crossfit Magna None STRENGTH
E2MOM-14
2 Jerks

* Split or Push. Work on your weakest lift.

WOD
12 minute AMRAP
800m run
80 Double Unders
40 KB Swings (53/35#)
30 Bar Facing Burpees
20 Squat Cleans (185/123) (135/83)		 140 reps
Workout Scaled
Cheeni Rao 01/13/2015 None None STRENGTH
EMOM-12
2 Deadlifts @55% of 1RM

WOD
CF Open WOD 12.5
7 minute AMRAP Ladder
3 Thrusters (95/63#)
3 Pull-ups (C2B)
6 Thrusters
6 Pull-ups
9 Thrusters
9 Pull-ups...
 15 rounds 9 reps
Workout Scaled
Cheeni Rao 01/12/2015 Crossfit Magna None STRENGTH
Back Squat 5x5
- or -
5 RM Back Squat, then 95% & 90%

* This is the last of our 4 week 5 rep Back Squat cycle. Good Luck!

WOD
5 Rounds of:
10 Power Snatch (95/63#)
10 Burpees
10 T2B

 17m 44s
Workout Scaled
Cheeni Rao 01/10/2015 None None WOD
Teams of two, 5 Rounds each of:
5 Strict Dips
10 Power Clean, 135/95
15 Burpees
20 KBS, 1.5-pood/1-pood
25 Wall Balls, 20,14
* one athlete completes a full round while the other rests, then switch.
4 rounds 0 reps
Workout Scaled
Cheeni Rao 01/09/2015 Crossfit Magna None STRENGTH
5 Rounds, 30 sec work / 30 sec rest at each station
- Power Snatch (50-60% 0f max)
- Air Squats
- Strict T2B


CrossFit WOD
5 Rounds
30 ft OH walking Lunge (75/53#)
15 Push-ups		 6m 30s
Workout Scaled
Cheeni Rao 01/08/2015 Crossfit Magna None STRENGTH
5x3 Pause Front Squats
- or -
EMOM-12 2 Deadlifts @ 50% of 1RM

WOD
3 Rounds
800m run
30 DB Power Clean/BB Thruster/BB OH Squat
- rest 3 min between -		 19m 21s
Workout Scaled
Cheeni Rao 01/07/2015 Crossfit Magna None STRENGTH
Bench Press 5x5


WOD
7 Rounds of
7 C2B Pull-ups
14 Sit-ups		 5m 59s
Workout Scaled
Cheeni Rao 01/06/2015 Crossfit Magna None STRENGTH
E2MOM-14
2 Split Jerks

WOD
Alternating min-12
odd: 3 Power Cleans (start @ 50% 0f 1RM PC, add weight every 2 Rounds)
even: max box-overs (24/20#)		 95 reps
Workout Scaled
Cheeni Rao 01/02/2015 Crossfit Magna None STRENGTH

E2MOM-14
2 Push Press + 1 Push Jerk


WOD
7 min AMRAP
3 Push Jerks (135/93#)
5 Front Squats (135/93#)
7 C2B Pull-ups		 7 rounds 3 reps
Workout Scaled
Cheeni Rao 12/09/2014 Crossfit Magna None STRENGTH
20RM Deadlift

* If you made your set of 20 last week, go up!

WOD
50-40-30-20-10
Push-ups
Sit-ups

* Intermediate athletes scale this to 40-30-20-10

 10m 21s
Workout Scaled
Cheeni Rao 12/08/2014 Crossfit Magna None STRENGTH
E2MOM-16
2 x (3 Stop Snatch Pull + High Hang Power Snatch)

* Pause for a 3 count 2" off the ground, above the knee, and at the hips in the high hang position before power snatching the bar (good example but with a full snatch to finish)

WOD
21-15-9
Thrusters (95/63#)
Box Overs (24/20")

 8m 21s
Workout Scaled
Cheeni Rao 12/05/2014 Crossfit Magna None STRENGTH
3RM Pause Back Squat
- then -
95% for 3
90% for 3

5x5 Pendlay Row

WOD
tabata rowing for meters
 1,811 m
Performed as RX
Cheeni Rao 12/03/2014 None None Strength
EMOM-20
2 High Hang Clean High Pulls + 1 Power Clean

* Start with the empty bar and work AHAP with perfect form

WOD
800m run
50 Push-ups
400m run
50 Jumping Lunges
800m run

* Competitors scale the push-ups to 50 burpees
 17m 28s
Performed as RX
Cheeni Rao 12/02/2014 Crossfit Magna None STRENGTH
CF: work up to a heavy single for the complex 2 Jerk Dip Squats + Jerk

Comp: 7x3 Pause Jerks (60-70% across)

CF WOD
3 Rounds of:
10 Dips
20 Goblet Squats 53#
30 Sit-ups

Comp WOD
3 Rounds of
10 Muscle ups
20 Box Jump-overs (30/24)		 7m 23s
Performed as RX
Cheeni Rao 12/01/2014 Crossfit Magna None STRENGTH
20 min to find a heavy 10 Deadlift

* Competitors, 20RM
** This is the first of a 4 week cycle. Attempt a weight you know you can make today.

WOD
7 min row for meters (90% effort)
- rest 1 min -
2 min max strict pull-ups

* Competitors scale up to strict C2B
** Log total reps for pull-ups		 20 reps
Workout Scaled
Cheeni Rao 11/26/2014 Crossfit Magna None STRENGTH
15 min to work up to heavy 5 Front Squat w/5 sec pause at bottom of squat on each rep
- then -
5 @ 95%
5 @ 90%

WOD
In teams of two
3 Rounds for time:
800m run together
40 Power Cleans, 135/95
40 Box Jump Overs, 24/20

*Each team will run 800m together. When both have returned, they will spilt 40 power cleans. When one athlete drops the bar the other must complete at least 1 successful rep before they switch again. The athletes may split the box jump overs in any way but only one athlete can work at a time.


 28m 00s
Workout Scaled
Cheeni Rao 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		 14m 20s
Workout Scaled
Cheeni Rao 11/24/2014 Crossfit Magna None Strength
15 min to work up to heavy 10 Back Squat
- then -
10 @ 95%
10 @ 90%
 195 lbs
Performed as RX
Cheeni Rao 11/21/2014 Crossfit Magna None STRENGTH
30 min to find 1 RM OH Squat

WOD
3 Rounds, rest 2 min between

7 KB OH Squats (R)
14 hand release push-ups
7 KB OH Squats (L)
14 Lateral Jumps (bench/bar)		 14m 00s
Performed as RX
Cheeni Rao 11/20/2014 Crossfit Magna None SKILL
2 attempts to establish max Pull-ups (or max pull-ups in 2:00 min)

2 attempts to establish max Dips (or max push-ups)

WOD
3 Rounds
400m run
40 Squats
4 Hang Power Cleans (155/93#)		 13m 21s
Workout Scaled
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