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Athlete Date Sort Location Workout Name Description Results
Mark Egan 10/07/2013 CrossFit Athlone None Strength:
LB Back Squat 3x5
Push Press 3x5
Good Mornings 3x8

Conditioning
Bridge Hold 30sec-Run 100m=Bridge 40sec-Run 100m=Bridge 50sec-Run 100m= Bridge 60sec-Run 100m		 5m 29s
Performed as RX
Mark Egan 10/01/2013 CrossFit Athlone None Team Wod
Metcon 20 minutes
Team x 2
Perform ladder of 10-8-6-4-2 of
Push press @30kg
Burpees
100m run after each round
Alternate each exercise until round is finished.
Rest 60 seconds

1.5 rounds completed + 37 reps		 20m 00s
Performed as RX
Mark Egan 09/27/2013 CrossFit Athlone None A.Strength
B.Squat 3 sets of 5 reps
Press 3 sets of reps
Deadlift 1 set of 5 reps
@40kg


B.Conditioing

EMOM for 10 minutes
Box Jumps x 8 (20-24inch)
Med Ball Slam x 8
Sit ups x 8
100 meter run		 7 rounds 1 reps
Performed as RX
Mark Egan 09/25/2013 CrossFit Athlone Cindy Complete as many rounds in 20 minutes as you can of:
5 Pull-ups
10 Push-ups
15 Squats

 10 rounds 5 reps
Performed as RX
Mark Egan 09/24/2013 CrossFit Athlone Beginner AMRAP in 6 minutes of:
Sit Ups x 8
Burpees x5
100 meter run		 4 rounds 0 reps
Performed as RX
Mark Egan 09/23/2013 CrossFit Athlone Strength Strength: Intermediate
Take 15 minutes to build to a heavyish Back Squat x 1-2 reps

Strength Beginners: Back Squat 3-3-3-3-3-3 reps (adding 5lbs every workout)
20kg, 25kg, 30kg, 35kg, 40kg, 45kg, 50kg, 55kg, 60kg




Conditioning
For Max Reps:
Int= 3 minutes/ Beg=90seconds Back Squat
(Men Int=1/2 BW -Beg=1/4 BW; Women Int=1/2 BW, Beg=1/4 BW)
Rest Int=60 sec - Beg=90 sec then perform
Int= 3 Minutes/ Beg=90 sec of Ring/Bar Rows
Rest Int=60 -Beg 90seconds
3 Minutes/90 seconds of Burpees

@25kg backsquat 38 reps in 90secs
ringrows 20reps 90secs
burpees 12 reps 90sec
 70 reps
Performed as RX
Mark Egan 09/19/2013 CrossFit Athlone beginner As many reps & rounds in 8 minutes of 10 push ups-10 box jumps and 200 meter run 3 rounds 15 reps
Performed as RX
Mark Egan 09/17/2013 CrossFit Athlone Beginner 200 meter run pr 0m 41s
Performed as RX