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Athlete Date Sort Location Workout Name Description Results
Maggie Walsh 09/23/2014 Extinction Crossfit Mount Dora Tues_9.23.14 Max Effort Ring Dips ( Bands allowed)
*Must use full ROM- Hips and shoulders raising at same time.

Rest 5 min
400 M Run - for time

Rest 5 Min
"Helen" - 3RFT
400 m run
21 KB Swings
12 Pull Ups ( Ring rows for beginners) 		1m 08s
Workout Scaled
Maggie Walsh 09/22/2014 Extinction Crossfit Mount Dora MON_9.22.14 Cleans to 1 Rep Max
Take 20 mins

"Karen"
150 Wallballs for time
10m 00s
Workout Scaled
Maggie Walsh 09/01/2014 Extinction Crossfit Mount Dora MONDAY SKILL:
Back Squat ( 5x 3 AHAP)

WOD:
12 Rounds for time:
3 SDHP @70%
8 KB Walking Lunges ( Each leg) ( 2x 35/26)
 11m 05s
Workout Scaled
Maggie Walsh 08/12/2014 Extinction Crossfit Mount Dora None 5 deadlift
10 wall ball
15 double under

10 min amrap		 5 rounds 10 reps
Workout Scaled
Maggie Walsh 07/10/2014 Extinction Crossfit Mount Dora Tricky Thursday SKILL:
Back OR Front Squat 1 rep Max or 3 rep Max

WOD: 12 MIN AMRAP
3 x HSPU
6 X Back Squat (135/95)
9 X Burpees

Then 1 min Rest followed by:
100 Situps 		1 rounds 6 reps
Workout Scaled
Maggie Walsh 07/07/2014 Extinction Crossfit Mount Dora Back to Basic DEADLIFTS OR POWER CLEANS
SKILL SET TO 1 REP MAX
10.5.3.3.2.2.1.1.1

" KAREN"

150 WALL BALLS FOR TIME 		9m 08s
Workout Scaled
Maggie Walsh 07/01/2014 Extinction Crossfit Mount Dora So 7's SKILL:
Sumo Dead lift High pulls ( 10x5)

WOD:
7 MIN AMRAP
7x KB swings (53/36)
7x Goblet Squat

7 MIN AMRAP
7x Toe to Bar
7x Pushups		 1 rounds 7 reps
Workout Scaled
Maggie Walsh 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 		2 rounds 30 reps
Workout Scaled