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Athlete Date Sort Location Workout Name Description Results
Lucas Truax 03/20/2014 Extreme Crossfit Deadlifts and Double Unders 50-40-30-20-10
Deadlifts (115/75)
DUs		 12m 48s
Performed as RX
Lucas Truax 03/19/2014 Extreme Crossfit Strict Press Front Squat Push Press Complex 3 Strict Press + 5 Front Squat + 7 Push Press 1-1-1-1-1 95-115-125-135-145 lbs
Performed as RX
Lucas Truax 03/19/2014 Extreme Crossfit 20 minutes non-stop In front of running clock:
When the timer goes 3-2-1, attempt:
100 Pull Ups

At the 5 min mark, attempt:
80 Wall Balls (30/20)

At the 10min mark, attempt:
60 Burpee Box Jumpovers

At the 15 min mark, attempt:
40 Clean and Jerks (155#/105#)

At the 20 min mark, attempt:
1200/1000 Meter Row		 228 reps
Workout Scaled
Lucas Truax 03/14/2014 Extreme Crossfit Partner WOD Partner workout-split the reps evenly-one partner works while the other rests
1000m Row
50 GHD Situps
40 Lunge into HS against wall
30 Pushups
20 T2B
10 Rope Climbs
20 Pull-ups
30 KB snatch
40 Box Jumpovers
50 GHD Hip Extensions
1000m Row		 26m 34s
Performed as RX
Lucas Truax 03/13/2014 Extreme Crossfit Reps go up weight stays the same Only one bar-no weight changes- (115/75)
10 Strict Press
15 OH Squat
20 Push Press
25 Front Squat
30 Push Jerk
35 Back Squat
*try to go as far into it without dropping the bar		 13m 10s
Workout Scaled
Lucas Truax 03/11/2014 Extreme Crossfit Outdoor Metcon 400m run Thrusters and Pullups 400m Run
30 Thrusters (95/65)
30 Pull-ups
400m Run
20 Thrusters (95/65)
20 Pull-ups
400m Run
10 Thrusters (95/65)
10 Pull-ups		 16m 48s
Performed as RX
Lucas Truax 03/10/2014 Extreme Crossfit Push Press Rear and Front Push Press 4-4-4-4-4-4-4-4 45-95-135-155-165-170-175 lbs
Performed as RX
Lucas Truax 03/10/2014 Extreme Crossfit Push Press Rear and Front Push Press 4-4-4-4-4-4-4-4 45-95-135-155-165-170-175 lbs
Performed as RX
Lucas Truax 03/10/2014 Extreme Crossfit Odd Even OTM Even minutes:
10 ring dips
10 wall balls (20/14)

Odd Minutes:
10 box jumps
10 deadlifts (135/75)		 280 reps
Performed as RX
Lucas Truax 03/07/2014 Extreme Crossfit Front Squats and Push Press Front Squat 3-3-3-3-3
Push Press 3-3-3-3-3		 135-155-185-205-215 lbs
135-155-165-175-185 lbs
Performed as RX
Lucas Truax 03/05/2014 Extreme Crossfit pullup pushup squat clean and jerk 10 Rounds of:
5 Pull-ups
10 Push-ups
15 Air Squats
1 Clean & Jerk (135#/95#)		 9m 51s
Performed as RX
Lucas Truax 03/04/2014 Extreme Crossfit thruster burpee push press box jumps AMRAP-8 Min:
7 Thrusters 95/65
7 Burpees

Rest 2 Min

AMRAP-8 min
10 Push Press 95/65
10 Box Jump 24/20		 242 reps
Performed as RX
Lucas Truax 03/04/2014 Extreme Crossfit box back squat Box back squat 2-2-2-2-2-2 135-225-265-275-285 lbs
Performed as RX
Lucas Truax 02/25/2014 Extreme Crossfit 1RM Thruster Thruster 1 195 lbs
Performed as RX
Lucas Truax 02/25/2014 Extreme Crossfit Snatch Pullups Situps Air Squats 5 RFT:
3 Power Snatch (135#/85#)
20 Pull-ups
20 Push-ups
20 Sit-ups
20 Air Squats
 17m 30s
Performed as RX
Lucas Truax 02/24/2014 Extreme Crossfit Run c&j squat cleans deadlifts Run 800m (sunny) or 100 DUs(3:1) (rainy)
-then-
3 Rounds:
With the same bar-(155#/75#)
3 Clean & Jerks
6 Squat Cleans
9 Deadlifts
12 Bent-over landmine Rows
-then-
Run 800m or 100 DUs (3:1)		 17m 35s
Performed as RX
Lucas Truax 02/10/2014 Extreme Crossfit AMRAP PushPress Deadlifts Box Jumps 10 Minute AMRAP

5 Push Press (115/75)
10 Deadlifts (115/75)
15 Box Jumps (24"/20")		 7 rounds 26 reps
Performed as RX
Lucas Truax 02/10/2014 Extreme Crossfit 1RM Squats Overhead Squat 1-1-1-1-1
Front Squat 1-1-1-1-1
Back Squat 1-1-1-1-1		 95-135-155-165-185 lbs
135-175-195-225-245(f) lbs
185-215-245-265 lbs
Performed as RX
Lucas Truax 02/07/2014 Extreme Crossfit dumbbell ring pushups dumbbell bench press 5-5-5-5-5-5
Ring Push ups 4-4-4-4-4-4		 85-95-95-100-100 lbs
25-45-55-75-90 lbs
Performed as RX
Lucas Truax 02/07/2014 Extreme Crossfit Jackie 1000 meter row
45 pound Thruster, 50 reps
30 pull-ups		 8m 31s
Performed as RX
Lucas Truax 02/06/2014 Extreme Crossfit Push Press and Split Jerk 1rm 8 minutes to get shoulder press 1rm
8 minutes to get split jerk 1rm

Shoulder Press 1
Split Jerk 1		 165 lbs
230 lbs
Performed as RX
Lucas Truax 02/06/2014 Extreme Crossfit 50-50-50 ring dips deadlift 50 Ring Dips
50 Deadlifts (165/100)
50 Ring Dips		 8m 40s
Performed as RX
Lucas Truax 01/13/2014 Extreme Crossfit 5RFT Gymnastic Movements 5RFT:

5 Strict Ring Dips (Keep hollow body entire time)
5 Pistols on L leg
5 Pistols on R leg
5 Parallette Deficit Pushups
5 Strict T2B (Keep legs straight all the way up)		 10m 17s
Performed as RX
Lucas Truax 01/13/2014 Extreme Crossfit 1RM Front Squat Front Squat 1 225 lbs
Performed as RX
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