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Athlete Date Sort Location Workout Name Description Results
Jeff Ning 10/30/2012 CrossFit Lake Mary None 4 RFT
5 Squat clean split jerks
15 Lateral bar jumps
200 m run		 16m 29s
Performed as RX
Jeff Ning 09/12/2012 CrossFit Lake Mary Burpees 7 minute AMRAP As many Reps as Possible for 7 minutes-Burpees 78 reps
Performed as RX
Jeff Ning 09/11/2012 CrossFit Lake Mary 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.		 179 reps
Performed as RX
Jeff Ning 03/12/2012 CrossFit Lake Mary Michael Three rounds for time of:
Run 800 meters
50 Back Extensions
50 Sit-ups		 28m 47s
Performed as RX
Jeff Ning 03/09/2012 CrossFit Lake Mary None 21-18-15

Jump airsquat

Pull-up

KB Swings 16kg/24kg

Hollow rocks		 018m 43s
Performed as RX
Jeff Ning 03/08/2012 CrossFit Lake Mary CrossFit Games Open 12.3 Complete as many rounds and reps as possible in 18 minutes of:
15 Box jumps, 24" box
115 pound Push press, 12 reps
9 Toes-to-bar		 5 rounds 13 reps
Performed as RX
Jeff Ning 03/06/2012 CrossFit Lake Mary None Push Press

3-3-3-3-3

then

3 rounds for time of:

Run 400m
20 KBS 24/16kg
15 T2B		 17m 39s
Performed as RX
Jeff Ning 02/28/2012 CrossFit Lake Mary None 10min AMRAP

6 Hang Power Snatches F65/M85

9 T2B

12 Box Jumps F20/M24		 4 rounds 3 reps
Performed as RX
Jeff Ning 02/22/2012 CrossFit Lake Mary None Every Min. 4 Burpees
2 Rds of
15 Thrusters F45/M75
15 SDLHP F45/M75
15 Push jerks F45/M75
15 Front squats F45/M75		 15m 33s
Performed as RX
Jeff Ning 02/21/2012 CrossFit Lake Mary None 5 Rounds

6 Power Cleans F95/M135

10 Hand Release Push Ups

14 Box Jumps F20/M24		 12m 12s
Performed as RX
Jeff Ning 02/13/2012 CrossFit Lake Mary None Skill Work

Snatch

then

10 minute AMRAP of:

9 OHS 75/95
15 T2B
21 KBS 16/24kg		 3 rounds 7 reps
Performed as RX
Jeff Ning 02/10/2012 CrossFit Lake Mary None Strict Press

3-3-3-3

" Afterburner "
5 Rounds For Time:
12 Thrusters (65, 45)
150 Meter Run

courtesy of CFNE		 9m 14s
Performed as RX
Jeff Ning 02/08/2012 CrossFit Lake Mary None " Earthquake "
4 Rounds For Time:
21 Wall Balls (20, 14)
15 Hang Power Cleans (115,75)
9 Burpee Pull Ups



Courtsey of CFNE		 21m 18s
Workout Scaled
Jeff Ning 02/07/2012 CrossFit Lake Mary None Strength
Split Jerk
2-2-2-2-2

WOD
10-15-20-15-10
Burpee Box Jumps 20/24
Swings 16/24kg		 14m 33s
Performed as RX
Jeff Ning 02/06/2012 CrossFit Lake Mary None 20 HSPU

30 KTE

20 Thrusters 75/95

30 KBS 16/24kg

20 Push Jerks 75/95

3 Rope Climbs

Note: sub for 5 rope climbs is 10 strict pullups 10 knees to elbows, to be performed as 1 pullup 1 kte x 10		 14m 43s
Workout Scaled
Jeff Ning 01/31/2012 CrossFit Lake Mary None 1) Back Squat: 1X8 @ 60%, 1X5 @ 75%, 1X4 @ 85%, 1X3 @ 90%, rest 2 min. between each set.

3 rounds for total reps of:

2 minutes ME Plate (hugging) Front Squats 45/25#
-rest 1 minute
2 minutes ME Lateral Jumps 12"-rest 1 minute		 410 reps
Performed as RX
Jeff Ning 01/30/2012 CrossFit Lake Mary Randy 75 pound Power snatch, 75 reps for time. 5m 55s
Performed as RX
Jeff Ning 01/17/2012 CrossFit Lake Mary None 3 Rounds for time of:

10 OHS F85/M115

20 Lateral Burpee Bar Jumps		 13m 33s
Performed as RX
Jeff Ning 01/16/2012 CrossFit Lake Mary Cindy Complete as many rounds in 20 minutes as you can of:
5 Pull-ups
10 Push-ups
15 Squats		 13 rounds 1 reps
Performed as RX
Jeff Ning 12/21/2011 CrossFit Lake Mary Murph For time:
1 mile Run
100 Pull-ups
200 Push-ups
300 Squats
1 mile Run

Partition the pull-ups, push-ups, and squats as needed. Start and finish with a mile run. If you've got a twenty pound vest or body armor, wear it.		 60m 00s
Performed as RX
Jeff Ning 12/07/2011 None None 5 rounds for time of

5 pull ups
10 push ups
15 sit ups
20 air squats
50m sprint		 16m 50s
Workout Scaled