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Athlete Date Sort Location Workout Name Description Results
june kevin magpuyo 07/18/2014 CrossFit Pintados Momma Told Me 15 min AMRAP

6 Left arm kettlebell swings (Advanced: 24kg, Intermediate*: 16kg, Novice: 12kg)**

6 Right arm kettlebell swings (same)

12 kipping pull-ups* (Intermediate: 6 reps, Novice: 6 with a band)

50 double unders (30 including attempts, 20 attempts)

1 minute rest

*Womens As Prescribed weights and reps (Rx)

**Remember that these are only eyeball height, not American style. And keep the shoulder back in the socket, not rolled forward!		 3 rounds 0 reps
Workout Scaled
june kevin magpuyo 07/17/2014 CrossFit Pintados Tabata Sled Pushes 20 seconds on, 10 seconds rest, 8 rounds (4 minutes total).

Record total repetitions of 20 low, 20 high sled push, operating in the Tabata framework. Each direction equals one rep (one round trip is two reps).

Advanced: +60 kg

Intermediate*: +40 kg

Novice: +20 kg

*Womens As Prescribed weights and reps (Rx)

Scaling Guide: 16 36 reps		 13 reps
Workout Scaled
Kevin Ma 05/14/2014 WAB MS WOD #13 - 25's 25 of each exercise FOR TIME

Double Unders
Crunches
Walking Lunges
Crunches
Burpees
Crunches		 2m 56s
Performed as RX
Kevin Ma 03/18/2014 WAB MS WOD #15 - Cindy AMRAP 10 minutes

5 Pull Ups
10 Push Ups
15 Squats		 14 rounds 0 reps
Performed as RX
Kevin Ma 03/18/2014 WAB MS WOD #15 - Cindy AMRAP 10 minutes

5 Pull Ups
10 Push Ups
15 Squats		 12 rounds 0 reps
Performed as RX
Kevin Ma 03/14/2014 WAB MS WOD #14 -- Farm Functional 3 rounds For Time

:30 sec Handstand

20m Wheel barrel

20m Piggy Back

20m Bear Crawl

20m Crab Walk		 11m 17s
Performed as RX
Kevin Ma 03/12/2014 WAB MS WOD#13 - 25's For Time

25 of each:

Double Unders

crunches

Walking Lunges

crunches

Burpees

crunches		 4m 57s
Performed as RX
Kevin Ma 03/06/2014 WAB MS WOD #12: Modified Indian Run Modified Indian Run

 12m 00s
Performed as RX
Kevin Ma 03/06/2014 WAB MS WOD #12: Modified Indian Run Modified Indian Run

 12m 00s
Performed as RX
Kevin Ma 03/04/2014 WAB MS WOD#11 - Broken Burpee AMRAP 10 min

1 Squat

1 Push Up

1 Superman

1 Crunch

1 Jump		 54 rounds 0 reps
Performed as RX
Kevin Ma 03/04/2014 WAB MS WOD#11 - Broken Burpee AMRAP 10 min

1 Squat

1 Push Up

1 Superman

1 Crunch

1 Jump		 53 rounds 0 reps
Performed as RX
Kevin Ma 02/28/2014 WAB MS WOD #10 - ANNIE Start and time yourself:

Annie (for time)

50-40-30-20-10 (50 Doubles/50Sit ups/40Doubles/40Situps etc.)

Double Unders (Must attempt DOUBLES; 3 attempts = 1 Double Under)

Sit Ups		 13m 35s
Performed as RX
Kevin Ma 02/28/2014 WAB MS WOD #10 - ANNIE Start and time yourself:

Annie (for time)

50-40-30-20-10 (50 Doubles/50Sit ups/40Doubles/40Situps etc.)

Double Unders (Must attempt DOUBLES; 3 attempts = 1 Double Under)

Sit Ups		 9m 28s
Performed as RX
Kevin Ma 02/26/2014 WAB MS WOD #9 TABATA Protocol:

20s Work/10s Rest

Jumping Jacks
Push Ups
Squats
Crunches
Superman
Plank		 1m 00s
Performed as RX
Kevin Ma 02/26/2014 WAB MS WOD #9 TABATA Protocol:

20s Work/10s Rest

Jumping Jacks
Push Ups
Squats
Crunches
Superman
Plank		 12m 00s
Performed as RX
Kevin Ma 02/12/2014 WAB MS WOD #8 AMRAP: 7 minutes

10 Burpees

1 Pull Up		 15 rounds 0 reps
Performed as RX
Kevin Ma 02/12/2014 WAB MS WOD #8 AMRAP: 7 minutes

10 Burpees

1 Pull Up		 15 rounds 0 reps
Performed as RX
Kevin Ma 02/11/2014 WAB MS WOD #7 -- Rolling Around 3 Rounds For Time:

3 forward rolls

10 push ups

15 squats

20 crunches

100m run/shuttle		 4m 10s
Performed as RX
Kevin Ma 02/11/2014 WAB MS WOD #7 -- Rolling Around 3 Rounds For Time:

3 forward rolls

10 push ups

15 squats

20 crunches

100m run/shuttle		 3m 46s
Performed as RX
Kevin Ma 01/22/2014 WAB MS WOD #6 - Core Strength 3 rounds of :30 for each exercise

Plank
Right side Plank
Left side Plank
Lunges
Jumping Jacks
Superman
 9m 00s
Performed as RX
Kevin Ma 01/20/2014 WAB MS WOD #5 - MINI MURPH 800m run (8 Laps of the Cones)

50 push ups
70 squats
100 crunches

800m run (8 Laps of the Cones)
 11m 19s
Performed as RX
Kevin Ma 01/16/2014 WAB MS WOD #4 AMRAP 8 minutes

1 Pull Up
5 Squats
10 Double Unders (DO NOT MODIFY)
 9 rounds 0 reps
Performed as RX
Kevin Ma 01/16/2014 WAB MS WOD #4 AMRAP 8 minutes

1 Pull Up
5 Squats
10 Double Unders (DO NOT MODIFY)
 7 rounds 0 reps
Performed as RX
Kevin Ma 01/13/2014 WAB MS WOD #3 3 Rounds
For Time

200m run/shuttle
10 Jumping Lunges
10 Push Ups
 2m 36s
Performed as RX
Kevin Ma 01/09/2014 WAB MS WOD #2 For Time

20-15-10
Bench Jumps
Squats
Crunches
 2m 53s
Performed as RX
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