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Athlete Date Sort Location Workout Name Description Results
Gino Jacobs 11/25/2013 None Wide grib dead-lift Wide Grip Deallift (Snacth grip) 2-2-2-2-2-2-2 reps for load @ #185

100m Run/Row
4 Goblet Squats
4 KB Swings... etc..etc... every round adding 2 reps to the movements		 5 rounds 32 reps
Performed as RX
Gino Jacobs 11/24/2013 None 7 Rounds, 30 Seconds 7 Rounds of:

30 sec Dumbbell Push Press
30 sec rest
30 sec Box Jumps @#24
30 sec rest
30 sec Pull-ups

 21m 00s
Performed as RX
Gino Jacobs 11/21/2013 None The Dumbell Burpee Boxover 15 Dumbell Burpee Boxover @ 2x10KG
15 Deadlifts @ 185
15 Overhad squats @ 45
15 Muscle ups

JJ @ 6:50		 8m 12s
Performed as RX
Gino Jacobs 11/17/2013 None Deadlift Max Deadlift
2-2-2-2-2-2-2-2-2-2-2

45-55-75-95-115-135-145-165-185-205-225		 16 reps
Performed as RX
Gino Jacobs 11/13/2013 None TGU Skill: TGU
SWOD: butterfly on flat bench, 10-8-6-4-2 reps

JJ= 56# DB
Gino= 95# DB
Michael= 35# DB
Gaby= 26# DB
Chantal= 20# DB
Marsha= 22# DB

30-27-24-21-18-15-12-9-6-3 reps for time

Double Unders
Turkish Get-ups
Sit-ups

JJ: 56:24 minutes (DU, 26# kb)
Gino: 65:22 minutes (SU, 18# kb)
Michael: 64:00 minutes (SU, 9# kb)
Gaby: 58:01 minutes (SU, 5# db)
Chantal: 58:16 minutes (SU. 4# db)
Marsha: 58:16 minutes (SU, 5# db)
 1h 5m 22s
Performed as RX
Gino Jacobs 11/12/2013 None PR: Font Squat / Shortest Time Skill: Snatch Balance
SWOD: Front Squats 5-5-5-5-5 reps for load

Loads:

Jean-Jamil Rojer= 225# max
Gino Q.X. Jacobs= 185# max
Boudino de Jong= 145# max
Kenny= 95# max
Gabriela Sargo Ribeiro= 115# max
Chantal De Haseth= 95# max
Marsha Seferina= 95# max

5. WOD: 5 Rounds for time

10 Overhead Squats (OHS)
15 Knees to Elbows (KNE)
200m Run or 300m Row

Times:

Gino: 18:02 minutes (45# OHS)
JJ: 19:52 minutes (95# OHS)
Dino: 20:39 minutes (45# OHS)
Chantal: 20:30 minutes (35# OHS)
Gaby: DNF (it's complicated)
Marsha: 21:34 minutes (25# OHS)
Kenny: 23:58 minutes (35# OHS)		 18m 02s
Performed as RX
Gino Jacobs 11/11/2013 None 20 MIN EMOM 1. Skill: KB / DB single arm Clean and Jerk
1. WOD:

EMOM for 20 minutes (for max reps), with:

Minute 1: Single arm Clean and Jerks
Minute 2: Pull-ups
Minute 3: Barbell Thrusters
Minute 4: Barbell SDHP
Minute 5: REST

Minute 6: Single arm Clean and Jerks....etc...etc...

Results:

Cleans and Jerks: Jean-Jamil Rojer= 94 reps
Gino Q.X. Jacobs= 69 reps
Boudino de Jong= 38 reps
Kenny (NEWBY)= 25 reps

Pull-ups: Jean-Jamil Rojer= 95 reps
Gino Q.X. Jacobs= 103 reps
Boudino de Jong= 56 reps
Kenny= 38 reps

Thrusters: Jean-Jamil Rojer= 98 reps
Gino Q.X. Jacobs= 61 reps
Boudino de Jong= 63 reps
Kenny= 50 reps

Sumo Deadlift HP: Jean-Jamil Rojer= 110 reps
Gino= 75 reps
Dino= 64 reps
Kenny= 44 reps

Totals for everybody:

JJ= 94+95+98+110= 397 reps (not quite 400, dang!!!)
Gino= 69+103+61+75= 308 reps (great job on Pull-ups)
Dino= 38+56+63+64= 201 reps (nice job on Trusters)
Kenny= 25+38+50+44= 157 reps (awesome job for day #1)		 308 reps
Performed as RX
Gino Jacobs 11/06/2013 None SOTS PRESS #25 1. Skill: Overhead Squat (OHS)
2. SWOD: Sots Press, 5-5-5-5-5 reps for Max Load (DBs)

Loads:

Jean-Jamil= 40# DBs
Gino Q.X. Jacobs= 25#
Lisa= 15#
Chantal De Haseth= 15#
Dayane Pietersz-Anastatia= 25# (seated presses)
Mily= 15#

5. WOD: 2 rounds of 5 minute AMRAPs of

- 5 OHS (115#/95#/65#/45#/35#/25# bar)
- 10 DBs Ground to Overhead (G2O) (45#/35#/25#/15#10#)

Rounds plus reps;

Jean-Jamil= 4R +5; 3R +5 (115# OHS, 45# DBs)
Gino= 3R +5; 2R +5 (45# OHS, 35# DBs)
Lisa= 3R; 3R (25# OHS, 15# DBs)
Chantal= 3R +5; 3R (35# OHS, #15 DBs)
Dayane= 4R; 4R (45# OHS, 20# DBs)
Mily= 2R; Technique Round (25# OHS to then Air Squats, no G2O's)		 3 rounds 60 reps
Performed as RX
Gino Jacobs 10/11/2013 None 12 AMRAP 1 min strictpress @ #95
1 min rest
2 min push press
2 min rest
3 min push jerk
3 min rest

2 rounds of

50 situps
40 pullups		 12m 00s
Performed as RX
Gino Jacobs 10/10/2013 None Free Day Home Workout 4 rounds of

15 airs quats
10 sec handstands
Jumping Lounges x10
15 situps
10 pushups		 15m 00s
Performed as RX
Gino Jacobs 10/08/2013 None Tribute: 8-10-80 8-10-80

Clean 95#
Burpees
 23m 16s
Performed as RX
Gino Jacobs 10/07/2013 None 10 Min Amrap 10 Box Jumps @ 30
10 Pistols each leg
30 sec wall squats with #95		 12m 00s
Performed as RX
Gino Jacobs 10/06/2013 None 15 Min Amrap 100m row
10 back squats @ #95
10 situps
30 seconds plank		 15m 00s
Performed as RX