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Athlete Date Sort Location Workout Name Description Results
Cheeni Rao 01/18/2016 Crossfit Primal None
Strength: Back Squat - find a 1 RM

Wod: 3 Rounds
100 Double Unders
15 C&J's (135/95)(115/75)(75/55)
 10m 00s
Workout Scaled
Cheeni Rao 11/02/2015 Crossfit Magna None STRENGTH (20 min)
Intermediate: 7x1 Power Clean
CrossFit: work up to Heavy 1 Clean or Power Clean


WOD
10 minute AMRAP
10 sumo-deadlift high pulls (95/63#)
10 bar-facing burpees
 4 rounds 2 reps
Workout Scaled
Cheeni Rao 06/27/2015 Crossfit Magna Cindy Complete as many rounds in 20 minutes as you can of:
5 Pull-ups
10 Push-ups
15 Squats		 9 rounds 11 reps
Workout Scaled
Cheeni Rao 06/12/2015 Crossfit Magna None STRENGTH
Beginner: 5x5 Front Squat
Intermediate: 5x3 Front Squat
CrossFit: 3x1 Front Squat @ 90% 0f 1RM

WOD
EMOM-20
20m sprint		 20m 00s
Performed as RX
Cheeni Rao 06/10/2015 Crossfit Magna None STRENGTH
E2MOM-20
Beginner: 1x 3 Stop Snatch Deadlift + High Hang Snatch High Pull
Intermediate: 1x 3 Stop Snatch Deadlift + High Hang Snatch
CrossFit: 2x 3 Stop Snatch Deadlift + High Hang Snatch

WOD
"AMANDA"
9-7-5
Muscle-ups
Snatch (135/93#)

Beginner WOD
9-7-5 Jumping Muscle-ups
21-15-9 DB Snatch		 8m 30s
Workout Scaled
Cheeni Rao 05/22/2015 Crossfit Magna None STRENGTH
E2MOM-14
3 Push Press

WOD
42 Push-ups
21 Box Overs (24.20")
30 Push-ups
18 Box Overs
18 Push-ups
9 Box Overs
 7m 03s
Performed as RX
Cheeni Rao 05/19/2015 Crossfit Magna Grace STRENGTH
E2MOM-14
3 Front Squats

WOD
135 pound Clean and Jerk, 30 reps		 7m 23s
Performed as RX
Cheeni Rao 05/15/2015 Crossfit Magna None STRENGTH
EMOM-10
2 Hang Cleans


WOD
Regional Event 6 Variation, teams of 2
50 sit-ups (each)
50 strict pull-ups (divided any way)
50 dips (divided any way)
50 Hang Cleans (155/93) (divided any way)		 13m 04s
Workout Scaled
Cheeni Rao 05/13/2015 Crossfit Magna None STRENGTH
3x5 Shoulder Press (ascending)
3x5 Push Press (ascending)

WOD
45 Double Unders
45 KB Swings (53/35)
45 Pull-ups
45 Air Squats		 9m 02s
Workout Scaled
Cheeni Rao 04/24/2015 Crossfit Magna None STRENGTH
E2MOM-14
1 OH Squat

WOD
3 Rounds
15 Wall balls
10 Burpee Broad Jumps (6ft/4ft)
5 Power cleans (155/93#)		 12m 03s
Performed as RX
Cheeni Rao 04/14/2015 Crossfit Magna Jackie STRENGTH
Alternating minutes for 12 min
Odd: 3 Back Squats (goal is heavier than last week)
Even: 6 Dips

WOD
1000 meter row
45 pound Thruster, 50 reps
30 pull-ups		 10m 45s
Workout Scaled
Cheeni Rao 02/13/2015 Crossfit Magna None STRENGTH
Every 45 seconds for 12 rounds (9 minutes)
2 Deadlift speed pulls @ 55% +5-10#

WOD
Teams of 2, AMRAP 20:
30 Box-jump Burpees
30 Strict Pull-Ups
30 Hang Power Cleans

Power Clean weight increases each round.
Round 1 - 95/63
Round 2 - 135/93
Round 3 - 155/103
Round 4 - 185/133
Round 5 - 205/143
Round 6 - AMRAP at 225/153
 2 rounds 89 reps
Performed as RX
Cheeni Rao 02/12/2015 Crossfit Magna None STRENGTH
Alt min 20 min
Odd: Bench Press 10-1
Even: 5 DB Bent-over row (each arm)

WOD
2o min row for meters, 50 air squats every 5 minutes

 3,117 m
Performed as RX
Cheeni Rao 02/11/2015 Crossfit Magna None STRENGTH
Front Squat 7x1 (work up to heavy single)

* Competitors across at 85% + 5-10#

WOD
Tabata
- ring rows
- push-ups
- row for cal

* 1 minute of rest between rounds
** Record low score for each movement

 22 reps
Performed as RX
Cheeni Rao 02/10/2015 None None STRENGTH
every 45 seconds for 16 rounds (12 minutes)
2 Power Cleans

* Weight should be scaled so all reps are touch-and-go

WOD
1 mile run
5 rounds of:
10 burpees
10 jumping squats

* Log total time to Journals
 17m 00s
Performed as RX
Cheeni Rao 02/09/2015 Crossfit Magna Annie STRENGTH
Front Rack Walking Lunges 5 x 10 steps

WOD
"Annie"

50-40-30-20 and 10 rep rounds of:
Double-unders
Sit-ups		 9m 31s
Performed as RX
Cheeni Rao 02/06/2015 Crossfit Magna None STRENGTH
EMOM-10
2 Power Cleans

* Start light and work up AHAP

WOD
4 Rounds, rest 3 min between rounds
400m run
20 push-ups
20 KB swings (53/35#)

 15m 00s
Performed as RX
Cheeni Rao 02/05/2015 Crossfit Magna None STRENGTH
Front Rack Walking Lunges 5 x 10 steps

WOD
20 min row for meters

* Log time to Journals
 4,516 m
Performed as RX
Cheeni Rao 02/02/2015 Crossfit Magna None STRENGTH
EMOM-10
1 Deadlift @ 70% of 1RM

CrossFit WOD
800m run
18-15-12-9-6-3
Power Cleans (95/63#)
Lateral jumps (Bench/bar)

Competitor WOD
800m run
18-15-12-9-6-3
Squat Cleans (95/63#)
Box Jump step downs (24/20")
 14m 00s
Performed as RX
Cheeni Rao 01/30/2015 Crossfit Magna None STRENGTH
5x5 OH Squat (from the rack)

CrossFit WOD
21-15-9
DB Snatches (alternating)
Dips


Competitors WOD
21-15-9
KB Snatches (alternating)
C2B Pull-ups
 10m 00s
Performed as RX
Cheeni Rao 01/29/2015 Crossfit Magna None STRENGTH
EMOM-10
1 Power Clean



WOD
Half "Michael"
3 Rounds
400m run
25 Back Extensions (superman)
25 Sit-ups

 19m 30s
Performed as RX
Cheeni Rao 01/28/2015 Crossfit Magna None STRENGTH
5x3 Thruster (from rack)

* work up to heavy triple, not a 3 rep max

WOD
Alternating minutes for 28 minutes
minute 1: 30 Double Unders
minute 2: 15 Push-ups
minute 3: 5-8 Strict Toes-to-bar
minute 4: 10-15 Unbroken Wall balls

 232 reps
Performed as RX
Cheeni Rao 01/27/2015 Crossfit Magna None STRENGTH
EMOM-12
1 Deadlift at 65% of your max

WOD
Death By Clean & Jerk and Pull-up
The first minute perform 1 Clean & Jerk (155/93#)
The second minute perform 2 Pull-ups
The third minute perform 3 Clean & Jerk
... continue to alternate minutes until you cannot complete the work required

* The weight should be heavy enough that you do singles the entire time. This workout is meant to be 10 minutes or less.

 7 rounds 6 reps
Workout Scaled
Cheeni Rao 01/23/2015 Crossfit Magna Fight Gone Bad STRENGTH
EMOM-10
1 Snatch



WOD
"FIGHT GONE BAD" - 3 rounds
Three rounds of:
Wall-ball, 20 pound ball, 10 ft target (Reps)
Sumo deadlift high-pull, 75 pounds (Reps)
Box Jump, 20" box (Reps)
Push-press, 75 pounds (Reps)
Row (Calories)

In this workout you move from each of five stations after a minute.The clock does not reset or stop between exercises. This is a five-minute round from which a one-minute break is allowed before repeating. On call of "rotate", the athletes must move to next station immediately for best score. One point is given for each rep, except on the rower where each calorie is one point.		 216 reps
Performed as RX
Cheeni Rao 01/22/2015 Crossfit Magna None STRENGTH
Back Squat 3x10



WOD
In teams of 3, with all 3 working at the same time
5000m row
500 sit-ups
500 push-ups

* Teams may divide the work in any way but only 1 rower may be used
 21m 45s
Performed as RX
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