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Athlete Date Sort Location Workout Name Description Results
Lavonna Witt 06/30/2014 Extinction Crossfit Mount Dora Danica's Dirty Thirty 6.30

30 Cleans & Push Press
30 GHD Situps
30 Deadlifts
30 Wall Balls
30 KB Swings
30 Box Jumps

AMRAP for 30 Mins 		1 rounds 40 reps
Workout Scaled
Lavonna Witt 06/30/2014 Extinction Crossfit Mount Dora Danica's Dirty Thirty 6.30

30 Cleans & Push Press
30 GHD Situps
30 Deadlifts
30 Wall Balls
30 KB Swings
30 Box Jumps

AMRAP for 30 Mins 		1 rounds 40 reps
Performed as RX
Lavonna Witt 06/24/2014 Extinction Crossfit Mount Dora 25 Time 2 5 x Ball Slam ( 20/14)
25 x Burpees
25 x Pull ups
25 x Box Jumps ( 24/20)

4 Rounds for time 		20m 00s
Performed as RX
Lavonna Witt 06/23/2014 Extinction Crossfit Mount Dora None SKILL:
HSPU progressions, or 5x5 for those profficiant in HSPU's.

WOD:
3 RFT of:
50 Push ups , 50 Sit ups, 50 flutter kicks 		15m 00s
Performed as RX
Lavonna Witt 06/13/2014 Extinction Crossfit Mount Dora 400m run 400m for time 2m 08s
Performed as RX
Lavonna Witt 06/13/2014 Extinction Crossfit Mount Dora Grace 135 pound Clean and Jerk, 30 reps 11m 50s
Workout Scaled
Lavonna Witt 06/13/2014 Extinction Crossfit Mount Dora 1rep max dl Deadlift 10, 5, 3, 2, 1, 1, 1 10m 00s
Performed as RX
Lavonna Witt 06/10/2014 Extinction Crossfit Mount Dora None 5 wall walk
10 goblet squat
15 box jump
15min amrap		 2 rounds 21 reps
Performed as RX
Lavonna Witt 06/09/2014 Extinction Crossfit Mount Dora None 21hang clean
21wallball
200m
15hc
15wb
100m
9hc
9wb
50m		 10m 54s
Workout Scaled
Lavonna Witt 06/06/2014 Extinction Crossfit Mount Dora Nicole Complete as many rounds in 20 minutes as you can of:
Run 400 meters
Max rep Pull-ups		 4 rounds 0 reps
Performed as RX
Lavonna Witt 06/06/2014 Extinction Crossfit Mount Dora Nicole Complete as many rounds in 20 minutes as you can of:
Run 400 meters
Max rep Pull-ups		 4 rounds 37 reps
Performed as RX
Lavonna Witt 06/05/2014 Extinction Crossfit Mount Dora None 3wallwalk
6push press
12front squat
10 min amrap		 2 rounds 0 reps
Workout Scaled
Lavonna Witt 06/04/2014 Extinction Crossfit Mount Dora Kelly Five rounds for time of:
Run 400 meters
30 Box jump, 24 inch box
30 Wall ball shots, 20 pound ball		 2 rounds 56 reps
Performed as RX
Lavonna Witt 06/03/2014 Extinction Crossfit Mount Dora cluster f'd 21-15-9
Cluster
Toe 2 bar		 10m 24s
Workout Scaled
Lavonna Witt 06/02/2014 Extinction Crossfit Mount Dora None Wall ball
Burpee
Sumo dl high pull
Box jump
Situp
Run 400
Down and back x30		 20m 00s
Performed as RX
Lavonna Witt 05/29/2014 Extinction Crossfit Mount Dora None DL x15
GHD x30
3 rounds

21-15-9
Dl
Ball slam
Kb swing		 10m 20s
Workout Scaled
Lavonna Witt 05/28/2014 Extinction Crossfit Mount Dora None Push press x7
Wall walk hold rest of minute
7min emom

Double under
Push press
T2b
Push up
X20 4rft		 3 rounds 56 reps
Performed as RX
Lavonna Witt 05/27/2014 Extinction Crossfit Mount Dora None SKILL:
Back Squat 10.8.6.4.2
DU's x 30

WOD:
21-15-9
Goblet Squat 53/35
Burpee Box Jumps 24/20		 12m 04s
Performed as RX