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Athlete Date Sort Location Workout Name Description Results
Emilio Bascunan 01/22/2015 Fit Republic/Crossfit Waterfront None 3 rounds for time
400m run with plate (45#/25#)
20 burpee jumps on bumper plate (45#/25#)		 17m 17s
Performed as RX
Emilio Bascunan 11/07/2014 Fit Republic/Crossfit Waterfront None 4 rounds

15 Push Press @ 115
30 double unders

For time		 14m 30s
Performed as RX
Emilio Bascunan 11/04/2014 Fit Republic/Crossfit Waterfront None *Work Capacity/Recover Test*
21-15-9
Power Cleans (115#/75#)
Burpees

*Rest 10 mins*

21-15-9
Power Cleans (115#/75#)
Burpees
 29m 39s
Performed as RX
Emilio Bascunan 11/03/2014 Fit Republic/Crossfit Waterfront Tabata Something Else Tabata This

Air-Squats
Ab-Mat Sit-ups
Pull-ups
Push-ups
Cal Row

*1 Min Rest in between each movement*
 37 reps
Performed as RX
Emilio Bascunan 10/30/2014 Fit Republic/Crossfit Waterfront None Endurance WOD
5 Rounds For Time:
1000 m Row

OR

JAIL HOUSE 10
 19m 42s
Performed as RX
Emilio Bascunan 10/29/2014 Fit Republic/Crossfit Waterfront None For Time:
500m row buy-in
50 Wall balls (20#/14#)
60 Double Unders
30 GHD
20 Bar Over Burpees
10 Pull-ups		 12m 23s
Performed as RX
Emilio Bascunan 10/16/2014 Fit Republic/Crossfit Waterfront None 1-250 m sprint on rower
2-500 m sprint on rower
1-400 m sprint running

Annie
50-40-30-20-10
Double-unders
Ab-mat Sit-ups
 8m 45s
Performed as RX
Emilio Bascunan 10/15/2014 Fit Republic/Crossfit Waterfront None 3 Rounds For Time:
10 Squat Cleans (135#/95#)
20 Burpees
30 Ab-mat Sit-ups		 13m 49s
Performed as RX
Emilio Bascunan 10/14/2014 Fit Republic/Crossfit Waterfront Fight Gone Bad 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.		 288 reps
Performed as RX
Emilio Bascunan 10/08/2014 Fit Republic/Crossfit Waterfront deck of death Deck of Death
Card Values = Reps
Face Cards = 10 Reps
Aces = 15 Reps
Hearts= Push-ups
Diamonds= Sit-ups
Clubs= Squats
Spades= Box Jumps (24/20)
Jokers= Burpees
*Work your Way through the deck for time*
 23m 50s
Performed as RX
Emilio Bascunan 10/07/2014 Fit Republic/Crossfit Waterfront None 500 m row
50 Wall Balls (20#/14#)
400 m row
40 Wall Balls (20#/14#)
300 m row
30 Wall Balls (20#/14#)
200 m row
20 Wall Balls (20#/14#)
100 m row
10 Wall Balls (20#/14#)
 17m 04s
Performed as RX
Emilio Bascunan 10/01/2014 Fit Republic/Crossfit Waterfront 2012 Masters Regional Event 3 1000 m Row
30 Power Cleans (135#/95#)
50 Burpees		 011m 54s
Workout Scaled
Emilio Bascunan 09/30/2014 Fit Republic/Crossfit Waterfront None 20 Min AMRAP
20 Double Unders
5 Power Snatches (115#/75#)
10 Burpees		 9 rounds 26 reps
Workout Scaled
Emilio Bascunan 09/26/2014 Fit Republic/Crossfit Waterfront None Buy-in:
1000m Row
2 Rounds For Time:
50 Air Squats
40 Box Jumps (24/20)
30 Sit-ups
20 Push-ups
10 Burpees		 18m 35s
Performed as RX