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Athlete Date Sort Location Workout Name Description Results
Dante Longoria 04/24/2014 Desert Wolf Fitness 4/24/14 21-15-9 for time..
Handstand Push-ups
Pull-ups

Scaling option and alternate workout at class time 		16m 27s
Workout Scaled
Dante Longoria 04/19/2014 Desert Wolf Fitness Toe to bar, pull up box jump 3 rds for time:
30 x toe to bars
20x chest to bar pull ups
15 x box jumps (30in/24in)

LVL 1: 21 knee raises, 15 ring rows, 12 box jumps at 24 in or 20
LVL 2 knee to elbows, pull up subs 		28m 13s
Workout Scaled
Dante Longoria 04/17/2014 Desert Wolf Fitness Terrible TWO In pairs of 2... complete the following for time.
1 round of...
800 m run
150 sledge hammer hits
75 tire flips jump through
60 pull ups (assisted if needed)
200m partner carry

 35m 17s
Performed as RX
Dante Longoria 04/16/2014 Wolf Fitness OH walking lunges, burpees 5 rounds for time of..
50 feet OH walking lunges (5 gallon water jug, barbell)
21 burpees

LVL 1: 4 rounds; 25# dumbbell OH walking lunges		 24m 15s
Performed as RX
Dante Longoria 04/15/2014 Wolf Fitness Helen Three rounds for time:
Run 400 meters
1 1/2 pood Kettlebell X 21 swings (5 gallon jug swing)
12 Pull-ups


LVL 1: 3 rounds; run 400 m, 25# (dumbbell swing) 12 ring rows
 17m 24s
Performed as RX
Dante Longoria 04/12/2014 Wolf Fitness Wallball, Burpees Wallball Burpees
21-15-9
Wall balls (20/14#)
Burpees		 8m 26s
Performed as RX
Dante Longoria 04/11/2014 Wolf Fitness 400m sprints 4 x 400 m sprint rest the exact amount of time it takes you to run

LVL 1: all levels 		12m 58s
Performed as RX
Dante Longoria 04/09/2014 Wolf Fitness Nasty AMRAP 15 min AMRAP
15 Wall balls (20/14 #)
25 Double Unders
50 m Bearcrawls

LVL 1: 14# wall balls 8' height, 50 single unders
3 rounds 19 reps
Performed as RX
Dante Longoria 04/08/2014 Wolf Fitness 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.

LVL 1: 16 intervals, Ring rows
 298 reps
Performed as RX
Dante Longoria 04/05/2014 Wolf Fitness Bench and body 400 m run
25 pull-ups
400 m run
25 push-ups
400 m run
50 sit-ups
400 m run
50 squats

For time		 18m 18s
Performed as RX
Dante Longoria 04/04/2014 Wolf Fitness High pulls 3 Rounds for time
21-15-9
Sumo deadlift High pulls (45#)
Ring dips

Lvl 1: Sumo deadlifts high pull (25#) dumbbell, assisted/ negative ring dips
Lvl 2: SDHP (45#), assisted ring dips		 11m 40s
Performed as RX
Dante Longoria 04/03/2014 Wolf Fitness Handstand walks, Burpees, Toe to bars AMRAP 12 mins of...
20m handstand walk
21 burpees
15 toe to bar

LVL 1: Handstand hold 20 sec, 18 burpees, 12 knee raises
LVL 2: Handstand hold 30 sec, 21 burpees, 15 knee to elbows		 1 rounds 25 reps
Performed as RX
Dante Longoria 04/01/2014 Wolf Fitness 400m run box jumps 3 Rounds
400 m run
30 box jumps
15 pull-ups

Lvl 1: 20 box jumps, 12 ring rows 		21m 22s
Performed as RX
Dante Longoria 03/31/2014 Wolf Fitness Annie 50-40-30-20 and 10 rep rounds of:
Double-unders
Sit-ups		 16m 22s
Performed as RX