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Athlete Date Sort Location Workout Name Description Results
Jade Siewnarine 05/20/2016 None Manion Seven rounds for time of:
Run 400 meters
135 pound Back squat, 29 reps		 45m 57s
Workout Scaled
Jade Siewnarine 02/13/2015 CrossFit 416 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.		 273 reps
Performed as RX
Jade Siewnarine 12/05/2014 CrossFit 416 2011 CrossFit Games Regionals Team Event 4 2011 CrossFit Games Regionals Team Event 4

Modified for a team of 2 (not 4)

For Time:

125 Pull Ups

125 KB Swings (black/red)

125 Double Unders

125 Overhead Squats (95/65 lbs)		 25m 08s
Performed as RX
Jade Siewnarine 11/23/2014 CrossFit 416 15 min AMRAP 5 T2B
8Power Snatch 95
20 DU's 		5 rounds 5 reps
Workout Scaled
Jade Siewnarine 11/23/2014 CrossFit 416 Rope Climbs and Back squat 1 Rope climb
10-9-8-7-6-5-4-3-2-1
Burpies
Back squat 		22m 11s
Workout Scaled
Jade Siewnarine 11/23/2014 CrossFit 416 Mary Complete as many rounds in 20 minutes as you can of:
5 Handstand Push-ups
10 One legged squats, alternating
15 Pull-ups		 8 rounds 0 reps
Performed as RX
Jade Siewnarine 11/23/2014 CrossFit 416 Sham 7 rounds for time of:
11 body-weight deadlifts
100-meter sprint		 9m 00s
Performed as RX
Jade Siewnarine 11/23/2014 CrossFit 416 Man Maker Complex
5-4-3-2-1

-Man maker

-K2E		 3m 23s
Performed as RX
Jade Siewnarine 11/23/2014 CrossFit 416 Bumper Plate Love

3 Rounds for time:

25 OH Walking Lunges 25/35

25 G2O

25 Weighted Sit ups

25 Squat jumps

You must stay in contact with your plate w/o putting it down to rest. There is a 2 burpee penalty for every time you let go of the plate that must be preformed immediately after before you can call time.		 15m 53s
Performed as RX
Jade Siewnarine 11/23/2014 CrossFit 416 CrossFit Games Open 11.1 Complete as many rounds and reps as possible in 10 minutes of:
30 Double-unders
15 Power snatches

The Power snatch loads are as follows:
Men and Masters Men 45-49, 50-54: 75lbs/35kg
Women and Masters Women 45-54: 55lbs/25kg
Masters Men 55-59, 60 : 65lbs/30kg
Masters Women 55-59, 60 : 45lbs/20kg		 3 rounds 44 reps
Performed as RX
Jade Siewnarine 11/23/2014 CrossFit 416 what a chipper 50 American KB Swings 32/24

40 Box Jumps, 24/20 inch box

30 Chest 2 Bar Pull Ups

20 OH Lunges, 50/35 kg

10 Toes to Bar

20 OH Lunges, 50/35 kg

30 Chest 2 Bar Pull Ups

40 Box Jumps, 24/20 inch box

50 American KB Swings 32/24		 23m 34s
Performed as RX
Jade Siewnarine 11/23/2014 CrossFit 416 Tabata gone bad 3 rounds for reps

40/20 pushups/Plank hold

40/20 situps/hollowrock hold

40/20 pullups/ hang from bar

40/20 squats/ asian squat hold

40/20 hspu/ handstand hold

1 minute rest		 304 reps
Performed as RX
Jade Siewnarine 10/31/2014 CrossFit 416 Halloween Skipper Chipper 50 DU's
31 KB swings 16Kg
31 Box jumps
31 pushups
31 Air squats
40 DU's
31 Ring Dips
31 pull ups
31 Ab mat sit ups
30 DU's
31 HSPU
31 T2B
20 DU's
31 Burpees
10 DU's 		34m 01s
Performed as RX
Jade Siewnarine 10/29/2014 CrossFit 416 None AMRAP 24 min

1000m row buy in

21 box jumps

18 1 arm kettle bell snatch

15 shoulder to overhead (136/95)

12 split jumps/jumping lunges

9 burpees

6 push ups

3 squat cleans (135/95)
 2 rounds 66 reps
Workout Scaled
Jade Siewnarine 10/29/2014 CrossFit 416 Handstands! Rope Climbs! WOD:

1 rope climb

10 back squat (185/135)

10 burpees

1 rope climb

9 back squat

9 burpees

1 rope climb

8 back squat

8 burpees

1 rope climb

7 back squat

7 burpees

1 rope climb

6 back squat

6 burpee

1 rope climb

5 back squat

5 burpees

1 rope climb

4 back squat

4 burpees

1 rope climb

3 back squat

3 burpees

1 rope climb

2 back squat

2 burpees

1 rope climb

1 back squat

1 burpee		 23m 55s
Workout Scaled
Jade Siewnarine 10/25/2014 CrossFit 416 Throwdown Competition Wod1 21 15 9

Hang Power Cleans (95/65)

Over Bar Burpees

Thrusters (95/65)		 13m 45s
Performed as RX
Jade Siewnarine 10/24/2014 CrossFit 416 EMOM + Backsquat EMOM for 15 minutes:

5 Toes to bar

8 power Snatches 135/95#

20 Double-Unders/30 singles
 5 rounds 5 reps
Workout Scaled
Jade Siewnarine 10/20/2014 CrossFit 416 None EMOM for 12:00-

8 Wall Balls 20/14#

In the remainder of each minute:

ME Burpees

*Score is total Burpees.		 76 reps
Performed as RX
Jade Siewnarine 10/16/2014 CrossFit 416 Megan 21-15-9

Burpee

KB Swings 16/12

DUs		 7m 01s
Performed as RX
Jade Siewnarine 10/13/2014 CrossFit 416 KB swings 100 for time
16 kg		 7m 57s
Performed as RX
Jade Siewnarine 10/10/2014 CrossFit 416 DT Five rounds for time of:
155 pound Deadlift, 12 reps
155 pound Hang power clean, 9 reps
155 pound Push jerk, 6 reps		 11m 25s
Workout Scaled
Jade Siewnarine 10/08/2014 CrossFit 416 Helton Three rounds for time of:
Run 800 meters
50 pound Dumbbell squat cleans, 30 reps
30 Burpees		 28m 27s
Performed as RX
Jade Siewnarine 10/08/2014 CrossFit 416 Air force wod 20 Thrusters

20 Sumo deadlift high pulls

20 Push jerks

20 Overhead squats

20 Front squats

RX 65#		 9m 41s
Performed as RX
Jade Siewnarine 02/13/2014 CrossFit 416 CrossFit Open 14.5 21-18-15-12-9-6-3 reps of:
Thrusters, 95 / 65 lb.
Burpees		 22m 57s
Workout Scaled