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Athlete	Date	Location	Workout Name	Description	Results
Guillermo Reina	09/23/2014	None	CFFB	SWOD Deadlift 5 RM (add 10 lbs to last workout) DWOD Complete 10 rounds for time: 50 lbs Weighted Pull Ups 5 reps 100 yards Shuttle Run Post times to comments	18m 38s Performed as RX
Guillermo Reina	09/22/2014	None	CFFB Mon	SWOD Squat 35 (add 5 lbs to last workout) Press 35 (add 2.5 lbs to last workout) DWOD Complete five 2 minute rounds: For each round, you have two minutes to complete the following: 75 lbs DB Thrusters 5 reps 15 Rope Climb Accents Max asscents *Rest 60 seconds between rounds Post total rope climb ascents to comments.	5 rounds 15 reps Performed as RX
Guillermo Reina	09/19/2014	None	CFFB	SWOD Power Clean 53 (add 2.5 lbs to last workout) Complete 9 rounds for time: Deadlifts @ 7 RM from last Friday 3 reps Handstand Push Ups 5 reps Post times to comments.	7m 00s Performed as RX
Guillermo Reina	09/18/2014	None	CFFB THU	SWOD Squat 3X5 Bench 3X5 DWOD Complete 7 rounds: Each round lasts 1 minute: 2 pood Russian KB Swings 15 reps Assault Bike or Row max distance Rest 1 minute between rounds. You have one minute to knock out 15 reps of KB swings and the rest of the minute to ride or row for max distance. Post total distance rowed or rode to comments.	926 m Performed as RX
Guillermo Reina	09/17/2014	None	CFFB TUE	Amateur Deadlift 5 RM (add 10 lbs to last workout) DWOD Complete for time: 155 lbs Ground to Overhead 30 reps Post times to comments.	8m 00s Performed as RX
Guillermo Reina	09/16/2014	None	CFFB	Complete 5 rounds for time: 50 lbs Ball Slams 10 reps Sprint 40 yards Post times to comments	6m 21s Performed as RX
Guillermo Reina	09/15/2014	None	CFFB MON	SWOD SQUAT 3X5 PRESS 3X5 DWOD Complete for time: True Push Ups 100 reps 45 lbs Barbell Walking Lunge 100 yards Once you have completed 100 reps of true push ups, put an empty bar on your back and lunge 100 yards. Post times to comments.	10m 00s Performed as RX
Guillermo Reina	09/11/2014	None	CFFB	SWOD Squat 3X5 (add 5 lbs to last workout) DWOD Conditioning O.G. Volkswagen 21, 15, 9 reps of: Bench Press @ body weight Pull Ups Post times to comments.	13m 29s Performed as RX
Guillermo Reina	09/09/2014	None	CFFB	SWOD Deadlift 5 RM (add 10 lbs) DWOD Conditioning Complete 3 rounds of: 50 lbs One Arm DB Hang Power Clean to Push Press (alt as needed) 20 Box Jump Burpee Pull Ups Push Ups Row (calories) Rest 1 minute between rounds. 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 row where calories are given. Add your points and post them to comments	3 rounds 207 reps Performed as RX
Guillermo Reina	09/08/2014	None	CFFB MON	SWOD Squat 35 (add 5 lbs to last workout) Conditioning Complete as many rounds as possible in 15 minutes: 185 lbs Push Press 3 reps Chin Ups 5 reps GHD Back Extensions 10 reps Post rounds completed to comments.	10 rounds 180 reps Performed as RX
Guillermo Reina	09/05/2014	None	CCFB	SWOD Squat 35 (add 5 lbs to last workout) Bench 35 (add 2.5 lbs to last workout) DWOD Complete 4 rounds for time: 50 lbs DB Hang Power Clean 10 reps Dynamic Push Ups 10 reps 50 lbs DB Hang Power Clean 10 reps Seated Med Ball Throws 10 reps Post times to comments.	13m 00s Performed as RX
Guillermo Reina	09/02/2014	None	CFFB	SWOD Deadlift 5 RM (add 10 lbs) Strict Pull Ups 3 x max reps DWOD Complete 5 rounds: 185 lbs Bench Press - Max Rep Max Height Box Jumps 3 reps *set a box as high as possible for 3 box jumps. Post total reps and height of box to comments	38 reps Performed as RX
Guillermo Reina	09/02/2014	None	CFFB TUE	Deadlift 5 RM (add 10 lbs) Strict Pull Ups 3 x max reps Conditioning Complete 5 rounds: 185 lbs Bench Press - Max Rep Max Height Box Jumps 3 reps *set a box as high as possible for 3 box jumps. Post total reps and height of box to comments	35 reps Performed as RX
Guillermo Reina	08/29/2014	None	CFFB	Amateur Power Clean 53 (add 2.5 lbs to last workout) Conditioning Complete 9 rounds for time: 50 lbs DB Thrusters 5 reps Strict Chin Ups 5 reps Burpees 5 reps Post times and loads to comments	13m 48s Performed as RX
Guillermo Reina	08/28/2014	None	CFFB THU	SWOD Squat 35 (add 5 lbs) Bench 35 (add 2.5 lbs) DWOD Complete 6 rounds: Plyo Push Ups max reps 20 yard Shuttle Run Perform a plyo push up by placing one hand on a 45 lbs plate and the other on the floor, perform an explosive push up that allows you to transition the hand on the floor to hand on the plate. Rest as needed between efforts. Post fastest time to comments.	10m 00s Performed as RX
Guillermo Reina	08/15/2014	None	CFFB	SWOD Power Cleans 53 (add 2.5 lbs to last workout) DWOD Complete 6 rounds: Handstand Push Ups max reps Strict Pull Ups max reps Single Leg Alternating Bounds - 10 reps *Rest as needed between rounds. Post total reps to comments.	109 reps Performed as RX
Guillermo Reina	08/14/2014	None	cffb thu	SWOD Squat 35 (add 5 lbs) Bench Press 35 (add 2.5 lbs) DWOD Complete for time: Sprint 1/2 Gasser 50 lbs DB Hang Power Cleans 20 reps Ring Pull Ups 5 reps Sprint 1/2 Gasser 50 lbs DB Hang Power Cleans 15 reps Ring Pull Ups 5 reps Sprint 1/2 Gasser 50 lbs DB Hang Power Cleans 10 reps Ring Pull Ups 5 reps Sprint 1/2 Gasser 50 lbs DB Hang Power Cleans 5 reps Ring Pull Ups 5 reps Post times to comments.	10m 14s Performed as RX
Guillermo Reina	08/13/2014	outside	Jogging	un 3.75 miles	42m 00s Performed as RX
Guillermo Reina	08/12/2014	None	CFFB TUE	SWOD Deadlift 5 RM (add 10 lbs to last workout) Pull Ups 3 x max reps (3 mins rest) DWOD Complete 5 rounds for time: Bear Crawl 20 yards 315 lbs Deadlifts 3 reps Lateral burpees over the bar 5 reps *For bear crawl, go 10 yards turn and crawl back 10 yards. Post times to comments.	9m 14s Performed as RX
Guillermo Reina	08/11/2014	GYM	CFFB MON	SWOD Squat 35 @ 380# Press 35 @ 155# DWOD Complete: 8 x 5 Consecutive Broad Jumps Jump for max height and distance. The goal is to tie each jump together for a set of 5 jumps. then. Complete as many rounds as possible in 15 minutes: Supine Ring Pull Ups 10 reps True Push Ups 10 reps Post total rounds completed.	12 rounds 240 reps Performed as RX
Guillermo Reina	08/10/2014	None	CFFB SAT	Complete 4 rounds for total reps of: 30 seconds Arm KB Power Snatch RT 1.5 pood Rest 30 seconds 30 seconds One Arm KB DB Power Snatch LT 1.5 pood Rest 30 seconds 30 seconds Supine Ring Row Rest 30 seconds 30 seconds- KB Thrusters 1.5 pood Rest 30 seconds Post total reps to comments.	168 reps Performed as RX
Guillermo Reina	08/08/2014	None	None	3.50 MILES RUN	32m 00s Performed as RX
Guillermo Reina	08/07/2014	None	CFFB THU	Strength Squat 35 @ 375# DWOD O.G. Volkswagen 21, 15, 9 reps of: Bench Press @ Body Weight Pull Ups Post times to comments.	13m 44s Performed as RX
Guillermo Reina	08/05/2014	None	CFFB	SWOD Deadlift 5 RM (add 10 lbs to last workout) Conditioning Complete 5 rounds: Power Snatches @ 115LBS 4 reps Strict Pull Ups max reps Plyo Push Ups - max reps *Rest 3 minutes between rounds Post loads and total reps to comments	5 rounds 110 reps Performed as RX
Guillermo Reina	08/04/2014	24 hours fitness	CFFB MON	Strength WOD Squat 35 (370#) Press 35 (165#) DWOD Complete 5 rounds for time: 2 pood Russian KB Swings 20 reps Push Ups 20 reps Post times to comment.	8m 44s Performed as RX

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