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Athlete Date Sort Location Workout Name Description Results
Danica Poorbaugh 08/12/2014 Extinction Crossfit Mount Dora None 5 deadlift
10 wall ball
15 double under

10 min amrap		 8 rounds 0 reps
Workout Scaled
Danica Poorbaugh 08/11/2014 Extinction Crossfit Mount Dora None min1 goblet squat
min2 kb swing
min3 goblet squat
min4 kb swing
5 wall walk
6hollow rock
7wall walk
8 hollow rock
repeat 2x totaling 16 min
Count all reps		 278 reps
Performed as RX
Danica Poorbaugh 08/05/2014 Extinction Crossfit Mount Dora None 10 min amrap
Deadlift x15
Hang clean x10
Push press x5		 5 rounds 15 reps
Performed as RX
Danica Poorbaugh 08/04/2014 Extinction Crossfit Mount Dora None Burpee box jump
Back squat
21 15 9		 10m 51s
Performed as RX
Danica Poorbaugh 07/31/2014 Extinction Crossfit Mount Dora 14.3 Rehash STRENGTH: Front or OH Squats ( 5x10 @60%)

14.3 - OPEN WORKOUT REVISTED
( 8 MIN AMRAP)
10 x Deadlifts @ 135/95
15 x Box jumps "24/20"
15 x Deadlifts @ 185/135
15x Box Jumps
20x Deadlifts @ 225/155
15x Box Jumps
25 x Deadlifts @ 275/185
15 x Box Jumps
30 x Deadlifts @ 315/205
15x Box Jumps
35 x Deadlifts @ 365/225
15 x Box Jumps 		73 reps
Performed as RX
Danica Poorbaugh 07/25/2014 Extinction Crossfit Mount Dora Fran Three rounds, 21-15- and 9 reps, for time of:
95 pound Thruster
Pull-ups		 6m 36s
Workout Scaled
Danica Poorbaugh 07/23/2014 Extinction Crossfit Mount Dora None 10v-sit
20oh squat
30 hollow rock
40 mtn climber		 1 rounds 86 reps
Performed as RX
Danica Poorbaugh 07/22/2014 Extinction Crossfit Mount Dora None X10, 10rft
Kb swing (53,35)
Back squat (from floor 135/95)
Situp
100m run		 9 rounds 0 reps
Workout Scaled
Danica Poorbaugh 07/17/2014 Extinction Crossfit Mount Dora None Wall walk x3
C2b pullup x6
Goblet squat x9
12 min amrap		 4 rounds 0 reps
Workout Scaled
Danica Poorbaugh 07/16/2014 Extinction Crossfit Mount Dora None Lunge jump
Cluster
Pistol
Pushup		 1 rounds 42 reps
Performed as RX
Danica Poorbaugh 07/10/2014 Extinction Crossfit Mount Dora Tricky Thursday SKILL:
Back OR Front Squat 1 rep Max or 3 rep Max

WOD: 12 MIN AMRAP
3 x HSPU
6 X Back Squat (135/95)
9 X Burpees

Then 1 min Rest followed by:
100 Situps 		6 rounds 2 reps
Performed as RX
Danica Poorbaugh 07/09/2014 Extinction Crossfit Mount Dora Wicked Wednesday SKILL;
Strict Press for 1 rep max.

WOD: 18 MIN AMRAP
15 x Box Jumps
12 x Strict Press (95/65)
9 x Toe To bar 		5 rounds 14 reps
Workout Scaled
Danica Poorbaugh 07/08/2014 Extinction Crossfit Mount Dora Weight day SKILL:
Thrusters ( 5x5)

WOD:
20 AMRAP

5x Thrusters ( 95/65)
7x Power Cleans ( 95/65)
10x Sumo Deadlift High Pulls ( 95/65)

06 rounds 7 reps
Performed as RX
Danica Poorbaugh 07/07/2014 Extinction Crossfit Mount Dora Back to Basic DEADLIFTS OR POWER CLEANS
SKILL SET TO 1 REP MAX
10.5.3.3.2.2.1.1.1

" KAREN"

150 WALL BALLS FOR TIME 		7m 28s
Performed as RX
Danica Poorbaugh 07/02/2014 Extinction Crossfit Mount Dora Super Wednesday SKILL:
Back Squat @ 85% ( 5x3)

WOD: For time

400 m Run
50 Situps
400 m Run
50 Hollow Rocks
400 M Run
50 Sit ups
400 M run
50 Hollow Rocks 		18m 24s
Performed as RX
Danica Poorbaugh 06/30/2014 Extinction Crossfit Mount Dora Danica's Dirty Thirty 6.30

30 Cleans & Push Press
30 GHD Situps
30 Deadlifts
30 Wall Balls
30 KB Swings
30 Box Jumps

AMRAP for 30 Mins 		1 rounds 16 reps
Performed as RX
Danica Poorbaugh 06/28/2014 Extinction Crossfit Mount Dora None "BARBARA"
5 RFT ( with 3min rest between rounds)

20 Pull ups
30 Push ups
40 Sit ups
50 Squats

5 rounds 0 reps
Workout Scaled
Danica Poorbaugh 06/26/2014 Extinction Crossfit Mount Dora None SKILL:
Turkish Get up ( 5x5)


WOD:
10 TGU
25 KB swings ( 53/36)
20 OH Lunges ( 25/10)

AMRAP ( 12 Mins) 		2 rounds 5 reps
Performed as RX
Danica Poorbaugh 06/25/2014 Extinction Crossfit Mount Dora AMRAP 20 x Pistols ( 10 each leg)
30 x Hollow rocks
20 x Wall balls

AMRAP		 3 rounds 26 reps
Performed as RX
Danica Poorbaugh 06/18/2014 Extinction Crossfit Mount Dora None SKILL:
Power Cleans and Push Jerks ( 5x5 ) Alternating movements.

EMOM:
6 Power cleans & Jerks ( rest for remainder of minute)
WOD: 3 MORE....3, 6, 9, 12, 18, ETC
Shoulder to overhead and Box jumps ( 24/20)

12 Min AMRAP		 0 rounds 21 reps
Performed as RX
Danica Poorbaugh 06/17/2014 Extinction Crossfit Mount Dora None SKILL:
Front Squat @ 75%
5x5
Alternating with Ring Rows / Box dips 5x5

WOD: ( 4 Rounds for time - max 20 min)
25 X Front Squat ( 95/65)
400 M Run 		4 rounds 0 reps
Performed as RX
Danica Poorbaugh 06/12/2014 Extinction Crossfit Mount Dora Filthy Fifty 50 Box jump, 24 inch box
50 Jumping pull-ups
50 Kettlebell swings, 1 pood
Walking Lunge, 50 steps
50 Knees to elbows
50 Push press, 45 pounds
50 Back extensions
50 Wall ball shots, 20 pound ball
50 Burpees
50 Double unders		 30m 00s
Workout Scaled
Danica Poorbaugh 06/10/2014 Extinction Crossfit Mount Dora None 5 wall walk
10 goblet squat
15 box jump
15min amrap		 4 rounds 22 reps
Performed as RX
Danica Poorbaugh 06/09/2014 Extinction Crossfit Mount Dora None 21hang clean
21wallball
200m
15hc
15wb
100m
9hc
9wb
50m		 7m 03s
Performed as RX
Danica Poorbaugh 06/03/2014 Extinction Crossfit Mount Dora cluster f'd 21-15-9
Cluster
Toe 2 bar		 11m 04s
Workout Scaled
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