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Athlete Date Sort Location Workout Name Description Results
Erin Fincham 07/02/2014 Extreme Crossfit Grace 135 pound Clean and Jerk, 30 reps 6m 02s
Performed as RX
Erin Fincham 06/30/2014 Extreme Crossfit two amrap 10 Min AMRAP
10 C&J @ 125/95#
10 Jumping Squats for target approx 6" above reach
10 Cal Row

Rest 5 minutes

5 min AMRAP
10 DU
10 Alternating Russian and American KBS		 10 rounds 2 reps
Performed as RX
Erin Fincham 06/26/2014 Extreme Crossfit Clean and Jerk amrap 5 min AMRAP:
Squat Clean and Jerk
*choose own weight		 20 reps
Performed as RX
Erin Fincham 06/26/2014 Extreme Crossfit 3 x10 bench Bench press 10-10-10 65# lbs
Performed as RX
Erin Fincham 06/26/2014 Extreme Crossfit 5rm deadlift Deadlift 5 185# lbs
Performed as RX
Erin Fincham 06/25/2014 Extreme Crossfit Sled Run Row For time:
800m sled pull
1 mile run
2K Row		 31m 14s
Performed as RX
Erin Fincham 06/20/2014 Extreme Crossfit Run burpee pull up 4 Rounds for Time:
Row 400m
10 Burpees
10 Strict Pull-ups
*modified* Feet-to-Wall Ring Rows
*advanced* Weighted Strict Pull-Ups with Dumbbell between feet 20#/10#		 14m 32s
Workout Scaled
Erin Fincham 06/19/2014 Extreme Crossfit Run carry press 5 Rounds for Time with 20 min time cap:
400m Slam Ball Burden Run 50lb/30lb (200m each shoulder)
50m Farmers Walk
10 Log Viper Presses or Axle Clean and Jerks		 20m 00s
Performed as RX
Erin Fincham 06/18/2014 Extreme Crossfit 1rm hang squat snatch Hang squat snatch 1 75 lbs
Performed as RX
Erin Fincham 06/18/2014 Extreme Crossfit KB snatch Box Jumps 21-15-9 for time:
KB Snatch 24/16 (each arm)
Box Jumps 24"/20"		 14m 32s
Workout Scaled
Erin Fincham 06/16/2014 Extreme Crossfit Pistol HSPU GHD For time:
1,2,3,4,5,6...10
Pistol squats (each leg)
Strict Handstand Push-ups
GHD sit-ups 		15m 32s
Performed as RX
Erin Fincham 06/03/2014 Extreme Crossfit run and muscle ups 1) SLOWLY for time: (focus on technique and have fun)
800m Run
10 MUs or 10 Banded MUs from low rings
30 (15/15) Pistol Squats or 60 Narrow Squats
400m Backwards Run
10 Bar MUs or 10 Banded MUs from low rings
30 (15/15) Pistol Squats or 60 Narrow Squats
200m Side Shuffle (100m going left/100m going right)		 18m 50s
Performed as RX
Erin Fincham 05/29/2014 Extreme Crossfit 14.3 remix 14.3 remix
AMRAP-8
10 Thrusters (45/30#)
15 Box Jumps (24"/20'')
15 Thrusters (75#/50#)
15 Box Jumps
20 Thrusters (95#/60#)
15 Box Jumps
25 Thrusters (115#/80#)
15 Box Jumps
30 Thrusters (135#/100#)
15 Box Jumps		 96 reps
Performed as RX
Erin Fincham 05/22/2014 Extreme Crossfit snatch and burpee 10 min AMRAP
Snatch 45#/30# 30 reps
Snatch 75#/55# 30 reps
Snatch 100#/75# 30 reps
Snatch 120#/95# 30 reps

Rest 5 minutes

Then:
5 min AMRAP
Burpees		 141 reps
Performed as RX
Erin Fincham 05/21/2014 Extreme Crossfit bear complex Bear Complex

5 Rounds for Quality, increasing weight each round

1 Round = 7x
Power Clean from ground
Front Squat
Push Press (to rear rack)
Back Squat
Push Press (to front rack)

-No thrusters or squat cleans - each movement must be separate.
-No rest during a round, rest during weight changes. Each set is touch and go until you complete the round		 70 lbs
Performed as RX
Erin Fincham 05/20/2014 Extreme Crossfit 50 40 30 20 10 13 Min Time Cap to Complete (not everyone will complete; score is most reps or completion time):

10 Leg Raises against wall
20 Clapping Push ups
30 Box Jumps
40 Weighted Squats - DB in one hand resting on shoulder, switch shoulders at 20 reps
50 Pull Ups
40 Weighted Squats - DB in one hand resting on shoulder, switch shoulders at 20 reps
30 Box Jumps
20 Clapping Push ups
10 Leg Raises against wall		 13m 00s
Workout Scaled
Erin Fincham 05/19/2014 Extreme Crossfit lunge c2b power cleans 7RFT
10m OH walking lunge (75/55#)
8 C2B
6 Power Clean (135/95#)		 18m 35s
Workout Scaled
Erin Fincham 05/14/2014 Extreme Crossfit front pause squats Front pause squat 3-3-3-3-3-3-3 90 lbs
Performed as RX
Erin Fincham 05/14/2014 Extreme Crossfit deads squats cleans and thrusters For time:
(115#/75# barbell with no rack)
40 Deadlifts
30 Back Squats
20 Power Cleans
10 Thrusters
*30 DUs after each movement		 11m 19s
Performed as RX
Erin Fincham 05/12/2014 Extreme Crossfit running clean and jerk Buy In:
Run 2500m
-then-
5 min of:
70% of 1RM Clean & Jerk
*5 minutes start when you touch the bar
-then-
Buy out:
Run 2500m

Extra Credit:
3x15 T2B		 35m 58s
Performed as RX
Erin Fincham 05/08/2014 Extreme Crossfit squats rows cartwheels jacks AMRAP 12

15 Drop Squats
10 Ring Rows (Stay Hollow!!!)
3 Cartwheels (for RX, feet along one line of mat without waivering)
30 Jumping Jacks		 9 rounds 28 reps
Performed as RX
Erin Fincham 04/29/2014 Extreme Crossfit Burpee box over hang clean push jerk 7 min AMRAP using same weight as before:
6 Burpee box step overs w DBs in hands (24/20)
9 DB Hang Cleans
12 DB Push Jerks
 2m 11s
Performed as RX
Erin Fincham 04/29/2014 Extreme Crossfit DB deadlift front squat HSPU 7 min AMRAP using 2-30#/20# DBs:
6 DB Dead lifts *DBs touch ground
9 DB Front Squats
12 Kipping HSPU * advanced can use DB as parallettes
 5 rounds 18 reps
Performed as RX
Erin Fincham 04/23/2014 Extreme Crossfit slam balls etc 2 RFT
10 Slam Ball deadlifts (30/50)
10 Slam Ball Goblet Lunges (30/50)
10 Pull ups
200m Row
10 KB American Swings (24/32)
10 Weighted bridges
10 Straight leg sit ups		 9m 31s
Performed as RX
Erin Fincham 04/17/2014 Extreme Crossfit Bench Press Bench Press 10 80 lbs
Performed as RX
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