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Athlete Date Sort Location Workout Name Description Results
Dee Lucas 11/13/2015 Extinction Crossfit Mount Dora None 21, 15, 9
Push Press 65lb
Box Jump 24lb		 5m 43s
Performed as RX
Dee Lucas 08/01/2014 Extinction Crossfit Mount Dora None SKILLS:
Clean and Jerks ( 1 rep Max )
10.5.3.3.2.2.1.1.1.

WOD:
"HELEN"
21 KB Swings ( 53/36)
12 Pull ups
400 m run

3 RFT 		12m 22s
Workout Scaled
Dee Lucas 07/28/2014 Extinction Crossfit Mount Dora None Power squat clean 135/95
Hand release pushup
GHD situp
Kb swing 53/35
deadlift 185/115
38 repetitions each. once through
15min time cap		 173 reps
Workout Scaled
Dee Lucas 07/25/2014 Extinction Crossfit Mount Dora Fran Three rounds, 21-15- and 9 reps, for time of:
95 pound Thruster
Pull-ups		 7m 50s
Performed as RX
Dee Lucas 07/24/2014 Extinction Crossfit Mount Dora None 5 hang clean (135/95)
10 pistol
15 wall ball
Duel plate carry 200m		 4 rounds 80 reps
Performed as RX
Dee Lucas 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 6 reps
Performed as RX
Dee Lucas 06/20/2014 Extinction Crossfit Mount Dora PR Friday 1 Rep Max - Power or Hang Cleans
( 5.3.2.2.1.1.1.1)

"HELEN"
3 Rnds for time of:
400 m run
21 Kb Swing ( 53/36)
12 Pull ups 		13m 35s
Performed as RX
Dee Lucas 06/19/2014 Extinction Crossfit Mount Dora Run , Run as fast as you can SKILL:
Sumo Deadlift High Pulls ( 5x3) Work to 3 RPM

WOD: ( 15 min Max)
800 M ( 1 Min )
600 M ( 1 Min )
400 M ( 1Min )
200 M

BURN: 2 Min Plank 		1.25 mi
Performed as RX
Dee Lucas 06/13/2014 Extinction Crossfit Mount Dora Grace 135 pound Clean and Jerk, 30 reps 7m 03s
Workout Scaled
Dee Lucas 06/13/2014 Extinction Crossfit Mount Dora 400m run 400m for time 1m 30s
Performed as RX
Dee Lucas 06/11/2014 Extinction Crossfit Mount Dora 400m 400m sprint 1m 30s
Performed as RX
Dee Lucas 06/05/2014 Extinction Crossfit Mount Dora None 3wallwalk
6push press
12front squat
10 min amrap		 5 rounds 15 reps
Workout Scaled
Dee Lucas 05/23/2014 Extinction Crossfit Mount Dora NANCY 5 rounds for time

400 m run
15 x Over head Squats
( 95/65) 		17m 56s
Performed as RX
Dee Lucas 05/22/2014 Extinction Crossfit Mount Dora Phil gone Wild Chipper : ( down the ladder then back up)

30 x Wallballs ( 20/14)
30x Thrusters ( 95/55)
30x Burpees
30x Box Jumps
30x Kb Swings ( 53/36)
400 M Run

20 Min Time Cap 		1 rounds 90 reps
Performed as RX