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Athlete Date Sort Location Workout Name Description Results
Louise Garcia 04/01/2015 CrossFit Arioch Big clean complex Big Clean Complex
6 sets of the following Complex :
High Hang Squat Clean + Hang Squat Clean + Squat Clean + Push Press
High Hang Squat Clean + Hang Squat Clean + Squat Clean + Push Jerk
High Hang Squat Clean + Hang Squat Clean + Squat Clean + Split Jerk
One set consists of all 12 reps. Try not to drop the bar during the entire set. Rest as needed between sets and try to increase weight after each set.
High Hang Start with the bar at the pockets.
Hang Start with the bar just above the knee.
Squat Clean Start with the bar on the ground.
 80 lbs
Performed as RX
Louise Garcia 03/30/2015 CrossFit Arioch CrossFit Total Back squat 1RM
Shoulder Press 1RM
Deadlift 1RM		 215 lbs
100 lbs
240 lbs
Total. 555 lbs
Performed as RX
Louise Garcia 03/24/2015 CrossFit Arioch None With a running clock:
21-15-9
Thrusters (95#/65#)
Box Jumps (24"/20")

Rest equal time...

21-15-9
Wall Balls (20#/14#)
Burpees 		22m 20s
Performed as RX
Louise Garcia 03/23/2015 CrossFit Arioch None Conditioning
3 rounds 17 MINUTE MAX
50 Double Unders
40 Sit-Ups
30 KB Swings (55#/35#)
20 Push-Ups
10 Pull-Ups		 2 rounds 75 reps
Performed as RX
Louise Garcia 03/17/2015 CrossFit Arioch None 50 Double Unders
50 Box Jumps (24"/20")
25 Power Cleans (135#/95#)
25 Burpees over Bar		 13m 23s
Performed as RX
Louise Garcia 03/10/2015 CrossFit Arioch None 1 Mile Run/ did at 10:25


AMRAP9
2 Power Cleans(135/95#)
2 Box Jumps (24/20")

Increase by 2 reps each round. 4/4, 6/6, 8/8, 10/10.		 5 rounds 12 reps
Performed as RX
Louise Garcia 03/09/2015 CrossFit Arioch None Conditions
AMRAP3
5 Burpee Box Jumps (24"/20")
5 Thrusters (95#/65#

Rest 3 minutes

AMRAP3
5 Burpee Box Jumps (24"/20")
5 Thrusters (95#/65#

Rest 3 minutes

AMRAP3
5 Burpee Box Jumps (24"/20")
5 Thrusters (95#/65#		 73 reps
Performed as RX
Louise Garcia 02/24/2015 CrossFit Arioch None Conditioning
3 Rounds for time:
10 Deadlifts (225#/155#)
10 Bar Facing Burpees 		6m 22s
Performed as RX
Louise Garcia 02/23/2015 CrossFit Arioch None AMRAP12
50 Double Unders
20 KB Swings (55#/35#)
7 Jerks (155#/105#)		 3 rounds 70 reps
Performed as RX
Louise Garcia 02/18/2015 CrossFit Arioch None 7 Rounds for time:
7 Box Jumps (30"/24")
7 Mountain Climbers (per leg - https://www.youtube.com/watch?v=1J4hRICVjRo)
7 Kettlebell Swings (55#/35#)
7 Burpees

Rest 2 minutes between each round.		 20m 51s
Performed as RX
Louise Garcia 02/16/2015 CrossFit Arioch None "Team Open Test" - AMRAP20
100 Wall Balls (20/14)
100 Double Unders
80 Box Jumps (24/20)
80 Toes to Bar
60 Chest To Bar Pull-Ups
60 Burpees
40 Cleans (145/100)
40 Jerks
20 Snatches
20 Muscle Ups		 488 reps
Performed as RX
Louise Garcia 02/13/2015 CrossFit Arioch None 15-12-9
Thruster (95#/65#)
Pull-Ups
. . . immediately into . . .
15-12-9
Burpee Box Jumps (24"/20")
Squat Clean (95#/65#)
 21m 59s
Performed as RX
Louise Garcia 02/11/2015 CrossFit Arioch 5 RM Back Squat 5 RM Back Squat 155 lbs
Performed as RX
Louise Garcia 02/10/2015 CrossFit Arioch None 75 wall balls (20#/14#)
60 box jumps
45 pull-ups
30 cleans (135/95)
15 dips 		23m 50s
Workout Scaled
Louise Garcia 02/09/2015 CrossFit Arioch None 4 RFT
10 OHS (135/95)
50 doubles
20 deadlifts
50 doubles 		17m 32s
Performed as RX
Louise Garcia 02/02/2015 CrossFit Arioch None AMRAP15
1 Clean and Jerk (135#/95#)
1 Round of Cindy
2 Clean and Jerks
1 Round of Cindy
3 Clean and Jerks
1 Round of Cindy
..... Continue to add one clean and jerk after every round of Cindy.

Score = total Clean and Jerks		 28 reps
Performed as RX
Louise Garcia 01/28/2015 CrossFit Arioch None EMOM - as long as possible
3 power cleans
3 front squats
3 jerks

You choose weight.
#75		 8 rounds 19 reps
Performed as RX
Louise Garcia 01/27/2015 CrossFit Arioch None With a running clock:

3 rounds
10 Dips
10 Power Cleans (135#/95#)

5 minute rest

3 rounds
20 Pull-Ups
20 Floor Press (135#/95#)

5 minute rest

3 rounds
30 Wall Balls (20#/14#)
30 Box Jumps

Score is total time.		 35m 00s
Workout Scaled
Louise Garcia 01/23/2015 CrossFit Arioch None AMRAP8
5 deadlifts
5 hang power cleans
5 front squats
5 jerks

135\95		 3 rounds 9 reps
Performed as RX
Louise Garcia 01/21/2015 CrossFit Arioch Karen For time:
150 Wallball shots, 14 pound ball		 10m 18s
Performed as RX
Louise Garcia 01/20/2015 CrossFit Arioch None 15 Snatches (135#/95#)
15 Lateral Burpee Box Jump Overs
15 Clean and Jerks (135#/95#)
15 Lateral Burpee Box Jump Overs
15 Thrusters (135#/95#)		 10m 13s
Workout Scaled
Louise Garcia 01/16/2015 CrossFit Arioch None 5 rounds
1:00 Strict Pull-Ups
1:00 Hang Squat Cleans (75#/55#)
1:00 Sumo Deadlift High Pulls
1:00 Hand Release Push-Ups
1:00 Rest

Score is total reps.
 248 reps
Performed as RX
Louise Garcia 01/13/2015 CrossFit Arioch AMRAP 15 15 power cleans #95
15 pull ups		 4 rounds 0 reps
Workout Scaled
Louise Garcia 01/12/2015 CrossFit Arioch None 21-15-9
Thruster (95#/65#)
Front Squats
Wall Balls (20#/14#)		 12m 52s
Performed as RX
Louise Garcia 01/09/2015 CrossFit Arioch 3 rounds 3 rounds for time:
15 Deadlifts (225#/155#)
10 Kettlebell Push Press (single arm, each) (55#/35#)		 7m 55s
Performed as RX
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