Search Workouts
Athlete Name
Athlete Gym
Workout Name
Location Performed
Date
to
Description
separate multiple terms with semicolons ( ; )
Clear Form
Search Results
Athlete Date Sort Location Workout Name Description Results
Cheeni Rao 11/19/2014 Crossfit Magna None STRENGTH
30 min to find 1 RM Bench Press

* use 3,2,1 wave format

WOD
100 Double Unders
50 KB Swings (53/35#)
100 Double Unders		 5m 31s
Workout Scaled
Cheeni Rao 11/18/2014 Crossfit Magna None STRENGTH
30 min to find 1 RM Back Squat


WOD
1 min max burpees
- rest 3 min -
1 min max T2B
- rest 3 min -
1000m row

* Log scores for each test to Journals
 33 reps
Performed as RX
Cheeni Rao 11/17/2014 Crossfit Magna None STRENGTH
20 min
Beginner: 1 RM Strict Press - then 5x2 @70%
Intermediate: 1 RM Push Press
Advanced: 1 RM Jerk (from front rack)


CrossFit WOD
21-15-9
Deadlifts (185/103#)
Burpee Pull-ups		 12m 54s
Performed as RX
Cheeni Rao 11/05/2014 Crossfit Magna None STRENGTH
EMOM-14
3 Deadlift Speed Pulls @ 55% + 10#

WOD
3 Rounds of Eva
800m run
30 KB Swings (53/35#)
30 Pull-ups		 24m 53s
Workout Scaled
Cheeni Rao 11/04/2014 Crossfit Magna Grace 135 pound Clean and Jerk, 30 reps 4m 00s
Workout Scaled
Cheeni Rao 11/01/2014 Crossfit Magna None STRENGTH
Back Squat 3,2,1,3,2,1,3,2,1

WOD
7 minute AMRAP
7 Push Jerks (115/83#)
7 Burpees
14 Lateral Jumps (over bar)
 4 rounds 18 reps
Workout Scaled
Cheeni Rao 10/30/2014 Crossfit Magna None STRENGTH
Bench Press
3,2,1,3,2,1,3,2,1

WOD
3 Rounds, rest 3 min between
750m row
max strict T2B

* Log total T2B to Journals		 30 reps
Workout Scaled
Cheeni Rao 10/29/2014 Crossfit Magna None STRENGTH
Alt min for 20 min
even: 10 DB Step-ups (5R/5L alternating)
odd: max unbroken strict pull-ups


WOD
50 Double Unders
10 Thrusters (135/93#)
40 Double Unders
8 Thrusters (135/93#)
30 Double Unders
6 Thrusters (135/93#)
20 Double Unders
4 Thrusters (135/93#)
10 Double Unders
2 Thrusters (135/93#)
 5m 36s
Workout Scaled
Cheeni Rao 10/28/2014 Crossfit Magna None STRENGTH
E2MOM-20
1 Power Clean
2 Push Press
3 Front Squats

WOD
Tabata rowing
- rest 1 min -
Tabata KB Swings		 119 reps
Performed as RX
Cheeni Rao 10/27/2014 Crossfit Magna None STRENGTH
EMOM-10
20/15/10 Push-ups


WOD
Benchmark Re-test
PV Parkway run		 30m 00s
Performed as RX
Cheeni Rao 10/25/2014 Crossfit Magna Half Murph "Half Murph"

800m run
50 pull-ups
100 push-ups
150 squats
800m run

 31m 07s
Workout Scaled
Cheeni Rao 10/24/2014 Crossfit Magna None WOD
3 Rounds, rest 3 min between

- Round 1 -
400m run
30 KB OH Squat (15R/15L)
- Round 2 -
400m run
40 KB Swings
- Round 3 -
400m run
50 KB lunges		 19m 56s
Performed as RX
Cheeni Rao 10/22/2014 Crossfit Magna None WOD
10 Rounds of:
200m row
10 push-ups

* Rest while your partner rows
** Rest 1 min if working on your own rower
 20m 18s
Performed as RX
Cheeni Rao 10/21/2014 Crossfit Magna None WOD
21-15-9
Wallballs
Pull-ups		 9m 15s
Workout Scaled
Cheeni Rao 10/20/2014 Crossfit Magna None WOD
10 Power Cleans (225/153#)(155/93#)
20 Dips
1 mile run
20 Dips
10 Power Cleans (225/153#)(155/93#)

 14m 14s
Workout Scaled
Cheeni Rao 10/17/2014 Crossfit Magna None WOD
20 minute row for meters

* Who has a sub 20 5K?
** Log time to Journals
 4,473 m
Performed as RX
Cheeni Rao 10/16/2014 Crossfit Magna None WOD
Death By Strict Pull-ups (10 min cap)

- then -

Death By 2 KB Swings (10 min cap)

 118 reps
Performed as RX
Cheeni Rao 10/15/2014 Crossfit Magna None WOD
4 Rounds, rest 2 min between rounds
400m run
10 OH Squat (95/63#)

 18m 44s
Workout Scaled
Cheeni Rao 10/14/2014 Crossfit Magna None STRENGTH
EMOM-12
1 High Hang Clean + Jerk

 145 lbs
Performed as RX
Cheeni Rao 10/14/2014 Crossfit Magna None 5 Rounds
10 Deadlifts (275/203#)
50 Double Unders

 7m 25s
Workout Scaled
Cheeni Rao 10/13/2014 Crossfit Magna None EMOM-20

Power Snatch 1-1-1-1-1-1-1-1-1-1-1-1-1-1-1-1-1-1-1-1
75-75-105-85-85-95-95-105-105-105-105-115-115--115-125-125-125-125-135-135

 Power Snatch 1-1-1-1-1-1-1-1-1-1-1-1-1-1-1-1-1-1-1-1 lbs
75-75-105-85-85-95-95-105-105-105-105-115-115--115-125-125-125-125-135-135 lbs
Performed as RX
Cheeni Rao 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

 19m 21s
Performed as RX
Cheeni Rao 10/11/2014 Crossfit Magna None STRENGTH
Bench Press
10 min to work up to a heavy single
- then -
EMOM-6, 2 reps @ 80%		 Bench Press 1-1-1-1-1-1 lbs
Bench Press 2-2-2-2-2-2 lbs
95-115-135-155-165-175 lbs
135-135-135-135-135-135 lbs
lbs
Performed as RX
Cheeni Rao 10/11/2014 Crossfit Magna None WOD
21-15-9
Toes-to-bar
Dips		 7m 58s
Workout Scaled
Cheeni Rao 10/10/2014 Crossfit Magna None STRENGTH
WOD
8 minute AMRAP
8 Pull-ups
8 Pistols
8 HR Push-ups

 5 rounds 0 reps
Workout Scaled
Previous 12345Next