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Athlete Date Sort Location Workout Name Description Results
Guillermo Reina 02/06/2015 None DUL Acc BP 3x10 @ 225#
triceps pull down 3 x 10 @ 90#
biceps bar 65# 3x10
skull crush tricep 3x10 @ 95#
bicep curls 3x10 @ 35# 		30m 00s
Performed as RX
Guillermo Reina 02/05/2015 None DUL DL 3x10 @ 295#
SQ 3x10 @ 285#		 DL @ 295# lbs
SQ @ 285# lbs
Performed as RX
Guillermo Reina 01/28/2015 None SWOD Bench 5x5 @ 250#
Deadlift 3x10 @ 285#		 27m 00s
Performed as RX
Guillermo Reina 01/16/2015 None Randy SWOD
Press 55 (add 2.5 lbs to last workout)
Squat 55 (add 5 lbs to last workout)


DWOD
75 pound Power snatch, 75 reps for time.		 10m 00s
Performed as RX
Guillermo Reina 01/12/2015 None CFFB Squat 35 (add 5 lbs to last workout)
Press 35 (add 2.5 lbs to last workout)

Conditioning





On the minute

Complete 3 burpees and max reps of supine ring pull ups on the minute for 10 minutes.

*Every 60 seconds perform 3 burpees, for the rest of the minute perform as many supine ring pull ups as you can during the time period.

Total supine ring pull ups to comments
 115 reps
Performed as RX
Guillermo Reina 11/24/2014 None CFFB

Complete 5 rounds for time:

Barbell Walking Lunges @ 30% of 1 RM Squat 12 reps (6 each side)
Dynamic Push Ups 12 reps
Sprint 100 meters



*The Barbell Walking Lunge is done by placing a bar on your back and lunging out until your back knee touches the ground, then stand up and repeat. Make sure to step out into a long enough lunge where your front knee is even with your front toe.



Post times and load to comments.
 14m 00s
Performed as RX
Guillermo Reina 11/04/2014 None CFFB
SWOD
Deadlift 5 RM (add 10 lbs to last workout)

DWOD
Complete 5 rounds time:

50 lbs Dumbbell Hang Power Cleans 10 reps
Strict Pull Ups 5 reps
Sprint 60 yard shuttle

*For shuttle run, sprint 30 yards, touch and sprint back 30 yards.

Post times to comments.
 10m 23s
Performed as RX
Guillermo Reina 11/03/2014 None CFFB
SWOD
Squat 35 (add 5 lbs to last workout)
Press 35 (add 2.5 lbs to last workout)

DWOD
Conditioning

Complete as many rounds as possible in 10 minutes:

135 lbs Push Presses 7 reps
Push Ups 7 reps
20 Box Jumps 7 reps

Post times to comments.
 6 rounds 3 reps
Performed as RX
Guillermo Reina 10/30/2014 None CFFB THU
SWOD
Squat 35 (add 5 lbs to last workout)
Bench 35 (add 2.5 lbs to last workout)

Conditioning

Every 2 minutes

You have two (2) minutes to complete each of the following sets:

1. 155 lbs Thrusters 5 reps
Sprint 120 yards

2. 155 lbs Thrusters 6 reps
Sprint 100 yards

3. 155 lbs Thrusters 7 reps
Sprint 80 yards

4. 155 lbs Thrusters 8 reps
Sprint 60 yards

5. 155 lbs Thrusters 9 reps
Sprint 40 yards

6. 155 lbs Thrusters 10 reps
Sprint 20 yards

Start a running clock for this workout. At the top of each 2 minutes complete each set. If a set takes you 60 seconds, you have the rest of the minute to rest. Remember at the top of each 2 minute time period transition to the next set.

Post sets completed to comments.
 6 rounds 45 reps
Workout Scaled
Guillermo Reina 10/28/2014 None CFFB
Amateur
Deadlift 5 RM (add 10 lbs to last workout)


Sprints

On the minute

Complete the following on the minute for 12 minutes:

Broad Jumps 3 reps
Sprint 30 yards



Complete 3 max distance broad jumps, the goal is to seamlessly transition the final jump into the 30 yard sprint. Rest the rest of the minute and complete again.

Post fastest sprints to comments
 0m 15s
Performed as RX
Guillermo Reina 10/27/2014 None CFFB
Amateur
Squat 35 (add 5 lbs to last workout)
Press 35 (add 2.5 lbs to last workout)


Conditioning

Complete for time:

Push Ups 150 reps



*Every time you stop and rest with your chest on the ground, count a penalty and immediately sprint 40 yards. Once the penalty sprint is completed, continue with the push ups.

*You can rest in a pike position (the top of a push up) but once you drop your chest to rest on the ground, count a penalty and sprint.



Post times and number of penalties to comments
 11m 38s
Performed as RX
Guillermo Reina 10/21/2014 None None SWOD
Power Snatch 2, 2, 2, 2, 2, 2
Strict Pull Ups 3 x max reps

Conditioning

On the Minute

Complete 2 Power Snatches & 4 burpees on the minute for 12 minutes.

Use 75-80% of your last set of 2 reps for this workout

Post loads used and total rounds completed to comments
 115# Power Snatches and 12 rounds lbs
Performed as RX
Guillermo Reina 10/17/2014 None CFFB
SWOD
Power Clean 53 (add 2.5 lbs to last workout)

Conditioning

CrossFit Disco

10, 9, 8, 7, 6, 5, 4, 3, 2, 1 reps of:

Power Clean @ 75% of 3 RM
Pull Ups

Post times to comments.
 15m 08s
Performed as RX
Guillermo Reina 10/16/2014 None CFFB SWOD
Squat 35 (add 5 lbs to last workout)
Bench 35 (add 2.5 lbs to last workout)

DWOD
Sprints

Complete 6 rounds:

Sprint 200 yards

*Rest 3:1 (rest:work) This means if it took you 30 seconds to sprint 200 meters, you would rest 90 seconds or a minute and half.

Post fastest times to comments
 0m 22s
Performed as RX
Guillermo Reina 10/14/2014 None CFFB SWOD
Deadlift 5 RM (add 10 lbs to last workout)
Strict Pull Ups 3 x max reps

DWOD
Complete 10 rounds for time:

2 pood Russian KB Swings 5 reps
2 pood One Arm KB Power Snatch 5 reps

Alternate arms as needed.

Post times to comments
 11m 23s
Performed as RX
Guillermo Reina 10/13/2014 None CFFB
SWOD
Find 1 RM Box Jump
Press 35 (add 2.5 lbs to last workout)



SWOD
Squat 35 (add 5 lbs to last workout)

*Rest 5 minutes between efforts. During the rest complete the following:

Box Jumps @ 75% of 1 RM 5 reps
Sprint 60 yards



Post loads completed to comments.
 305# lbs
Performed as RX
Guillermo Reina 10/09/2014 None CFFB THU SWOD

Squat 35 (add 5 lbs to last workout)
Bench 35 (add 2.5 lbs to last workout)


DWOD

The Ensign

Complete as many rounds as possible in 3 minutes of:

Power Clean 155 lbs 3 reps
Push Ups 6 reps
Air Squats/Ring Dips 9 reps



Perform Air Squats on Rounds 1, 3, 5 and Ring Dips on Rounds 2, 4, 6.
Repeat this sequence 6 times (6 rounds).
Rest for 1 minutes between the 3 minute rounds.

Post total rounds completed to comments.
 15 rounds 0 reps
Performed as RX
Guillermo Reina 10/08/2014 None JOGGING JOGGING 3.43 MILES 34m 24s
Performed as RX
Guillermo Reina 10/07/2014 None CFFB
SWOD
Deadlift 5 RM (add 10 lbs to last workout)
Strict Pull Ups 3 x max reps

Conditioning

Complete 6 rounds for time:

53 yard Farmers Walk
Sprint 1/2 Gasser



*Go as heavy as possible for Farmers Walk
*Start by walking 53 yards for farmers walk, set weight down and sprint 1/2 gasser. Repeat.

Post times and loads used to comments.
 14m 00s
Performed as RX
Guillermo Reina 10/06/2014 None CFFB Press 35 (add 2.5 lbs to last workout)

dwod
Squat 35 (add 5 lbs to last workout)

*Rest 5 minutes between efforts. During the rest complete the following:

2 x Sprint 40 yard (rest 45 seconds between sprints)

Post loads completed to comments.		 295# lbs
Performed as RX
Guillermo Reina 10/02/2014 None CFFB THU
SWOD
Squat 35 (add 5 lbs to last workout)
Bench 35 (add 2.5 lbs to last workout)

DWOD
Complete 5 rounds:

Handstand Push Ups max reps

*rest as needed between rounds

then

Complete 8 rounds:

Sprint 100 yards

*rest 45 seconds between rounds

Post total reps completed to comments
 28 reps
Performed as RX
Guillermo Reina 10/01/2014 None CFFB
SWOD
Deadlift 5 RM (add 10 lbs to last workout)

DWOD
Complete 6 rounds for time:

315 lbs Deadlift 1 rep
1 Strict Pull Up
315 lbs Deadlift 1 rep
3 Strict Pull Ups
315 lbs Deadlift 1 rep
5 Strict Pull Ups

Post times to comments
 12m 37s
Performed as RX
Guillermo Reina 09/29/2014 None CFFB
SWOD
Press 35 (add 2.5 lbs to last workout)


DWOD
Squat 35 (add 5 lbs to last workout)

*Rest 5 minutes between efforts. During the rest complete the following:

One (1) 20 yard Four Cone Drill Right Side Start
One (1) 20 yard Four Cone Drill Left Side Start


Post loads completed to completed to comments
 290 # lbs
Performed as RX
Guillermo Reina 09/28/2014 None JOGGING JOGGING 6.31 MILES 1h 5m 11s
Performed as RX
Guillermo Reina 09/25/2014 None CFFB
SWOD
Squat 35 (add 5 lbs to last workout)
Bench 35 (add 2.5 lbs to last workout)


Conditioning

Complete 7 rounds:

Handstand Push Ups Max reps
Hollow Rocks - 15 reps

Post total HSPU completed to comments.
 37 reps
Performed as RX
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