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Athlete Date Sort Location Workout Name Description Results
Mary Schmidt 07/22/2014 Extinction Crossfit Mount Dora None X10, 10rft
Kb swing (53,35)
Back squat (from floor 135/95)
Situp
100m run		 4 rounds 8 reps
Workout Scaled
Mary Schmidt 07/15/2014 Extinction Crossfit Mount Dora bring sally up Sdhp x25
Ghd situp x15
Double under x40
2rft		 10m 00s
Workout Scaled
Mary Schmidt 07/14/2014 Extinction Crossfit Mount Dora None Wall ball
Dl
Box jump
Burpee
Kb swing
400m
Down and back 30 reps a peice		 20m 00s
Workout Scaled
Mary Schmidt 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 		4 rounds 13 reps
Workout Scaled
Mary Schmidt 07/08/2014 Extinction Crossfit Mount Dora Weight day SKILL:
Thrusters ( 5x5)

WOD:
20 AMRAP

5x Thrusters ( 95/65)
7x Power Cleans ( 95/65)
10x Sumo Deadlift High Pulls ( 95/65)

3 rounds 12 reps
Workout Scaled
Mary Schmidt 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 		15m 00s
Workout Scaled
Mary Schmidt 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 2 reps
Workout Scaled
Mary Schmidt 06/27/2014 Extinction Crossfit Mount Dora TGIF SKILL:
SET up Stations

WOD:
RING PUSH UPS
SIT UPS
TYRE FLIPS
SLED PUSH
FARMER CARRY


1 MIN AT EACH STATION / 1 MIN REST . 		2 reps
Workout Scaled
Mary Schmidt 06/26/2014 Extinction Crossfit Mount Dora None SKILL:
Turkish Get up ( 5x5)


WOD:
10 TGU
25 KB swings ( 53/36)
20 OH Lunges ( 25/10)

AMRAP ( 12 Mins) 		1 rounds 2 reps
Workout Scaled