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Athlete Date Sort Location Workout Name Description Results
Cheeni Rao 09/15/2014 Crossfit Magna None WOD
2 Rounds of:
3 min AMRAP
20 jumping lunges
10 hand release push-ups
10 sit-ups
2 min AMRAP
Power Cleans (135/83#)

* After the 2 min AMRAP of Power Cleans, the 2nd round starts immediately
** Competitors, scale up the jumping lunges to 45/33# barbell on back
*** Competitors scale up the power cleans to 1 ME Unbroken set at 185/123#
 147 reps
Workout Scaled
Cheeni Rao 09/07/2014 CrossFit Magna Fran Three rounds, 21-15- and 9 reps, for time of:
95 pound Thruster
Pull-ups		 11m 00s
Workout Scaled
Cheeni Rao 09/05/2014 Crossfit Magna Grace 135 pound Clean and Jerk, 30 reps 2m 56s
Workout Scaled
Cheeni Rao 09/04/2014 Crossfit Magna None WOD
5 Rounds
50 ft broad jump burpees
15 OH Squats (95/63#)		 11m 15s
Workout Scaled
Cheeni Rao 09/03/2014 Crossfit Magna None WOD
3 Rounds for time
400m run
30 superman
30 sit-ups

* Log time to Journals
 19m 02s
Performed as RX
Cheeni Rao 09/02/2014 Crossfit Magna None WOD
5 Rounds
50ft walking lunge
10 burpees
- rest 1 min -

* Log total time to Journals
 12m 45s
Workout Scaled
Cheeni Rao 08/30/2014 Crossfit Magna None WOD:
100 M shuttle run
20 strict pull-ups
100 M shuttle run
20 push-ups

3 rounds		 18m 20s
Workout Scaled
Cheeni Rao 08/29/2014 Crossfit Magna None WOD
5 Rounds, rest 2 min between rounds
50 Double Unders
max unbroken Thrusters (155/103#)

* Log reps for each round to Journal
 35 reps
Workout Scaled
Cheeni Rao 08/28/2014 Crossfit Magna Karen For time:
150 Wallball shots, 20 pound ball		 8m 17s
Workout Scaled
Cheeni Rao 08/27/2014 Crossfit Magna None WOD
1 mile run
21-15-9
Strict Shoulder Press (95/63#)
Strict Pull-ups

* Pick a scale that allows you to finish the gymnastics section in 6 min or less		 14m 23s
Workout Scaled
Cheeni Rao 08/26/2014 Crossfit Magna None WOD
3 Rounds, rest as needed between
500m row
21 Russian KB Swings
12 Dips

 3m 30s
Workout Scaled
Cheeni Rao 08/25/2014 Crossfit Magna Tabata Something Else Complete 32 intervals of 20 seconds of work followed by ten seconds of rest where the first 8 intervals are pull-ups, the second 8 are push-ups, the third 8 intervals are sit-ups, and finally, the last 8 intervals are squats. There is no rest between exercises.

Post total reps from all 32 intervals to comments.		 244 reps
Workout Scaled
Cheeni Rao 08/23/2014 None Hansen Five rounds:
30 reps, 2 pood Kettlebell swing
30 Burpees
30 Glute-ham sit-ups		 26m 05s
Workout Scaled
Cheeni Rao 08/22/2014 None None 7 min AMRAP ladder
20 Double Unders, 1 Hang Power Snatch (95/63#)
20 Double Unders, 2 Hang Power Snatch
20 Double Unders, 3 Hang Power Snatch...

* Add 1 rep each round. Log total rounds.
 6 rounds 0 reps
Workout Scaled
Cheeni Rao 08/21/2014 None None 21 Goblet Squats (53/35#)
21 KB Swings (53/35#)
800m run
15 Goblet Squats
15 KB Swings
800m run
9 Goblet Squats
9 KB Swings		 30m 00s
Workout Scaled
Cheeni Rao 08/20/2014 None None 50 calorie row
50 DB Snatch (50/35#)
50 Pull-ups
50 Wallballs (20/14#)

 16m 07s
Workout Scaled
Cheeni Rao 08/19/2014 None None 400m run
20 Strict HSPU
400m run
30 Strict T2B
400m run
40 Strict Pull-ups		 19m 28s
Workout Scaled
Cheeni Rao 08/19/2014 None None 4 Rounds of:
30 Box/Bench-overs
20 Sit-ups
10 Deadlifts (185/123#)

 18m 30s
Workout Scaled
Cheeni Rao 08/14/2014 None None Behind-the-neck 1RM Jerk

Deadlift
5-5-5-5-5		 Max Jerk: 155 lbs
lbs
Max Deadlift: 275 lbs
Performed as RX
Cheeni Rao 08/14/2014 None The Ghost 6 rounds of:
1 minute of rowing
1 minute of burpees
1 minute of double-unders
1 minute rest

Try for as many reps as possible of EACH exercise, not just total score. Post separate totals of calories rowed, burpee reps and double-under reps completed to comments.		 443 reps
Workout Scaled
Cheeni Rao 08/14/2014 None None Overhead Squat 10-10-10
 95 lbs
Performed as RX
Cheeni Rao 08/14/2014 None None 100 ft OH walking lunge (35/15# plate)
50 push-ups
30 pull-ups
50 burpees
100 ft OH walking lunge (35/15# plate)

 19m 15s
Performed as RX
Cheeni Rao 08/14/2014 None None 7 min AMRAP
7 Back Squats
14 Dips

 5 rounds 7 reps
Workout Scaled
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