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Athlete Date Sort Location Workout Name Description Results
Mike Ma 08/11/2018 None Tuesday 180807 Complete as many rounds as possible in 15 minutes of:
21 GHD sit-ups
14 single-arm dumbbell push jerks
 6 rounds 6 reps
Performed as RX
Mike Ma 06/16/2018 None None For max reps at each station:
Tabata dumbbell shoulder presses
Tabata weighted jumping lunges
Tabata ring dips
Tabata weighted walking lunges
Tabata dumbbell push presses

35 lb dumbbell 		359 reps
Workout Scaled
Mike Ma 09/25/2017 None None For time:
50 wall-ball shots
15 cleans, 135 lb.
50 wall-ball shots
10 cleans, 185 lb.
50 wall-ball shots
5 cleans, 225 lb.

Men use 20-lb. ball to 10-ft. target
Women use 14-lb. ball to 9-ft. target and clean 95-135-155 lb.		 26m 28s
Workout Scaled
Mike Ma 06/12/2017 None None 4 rounds for time of:
30 push-ups
115-lb. front squats, 20 reps
115-lb. push presses, 20 reps
30 GHD sit-ups 		1h 39m 59s
Workout Scaled
Mike Ma 03/21/2017 None CrossFit Open 17.4 Complete as many rounds and reps as possible in 13 minutes of:
55 deadlifts, 225 lb.
55 wall-ball shots, 20-lb. ball to 10-ft. target
55-calorie row
55 handstand push-ups		 129 reps
Performed as RX
Mike Ma 03/17/2017 None None 5 rounds for time of:
10 kettlebell clean and jerks, 1.5 pood each
3 muscle-ups

Post time to comments.		 14m 26s
Workout Scaled
Mike Ma 01/26/2017 None Karen For time:
150 Wallball shots, 20 pound ball		 9m 38s
Performed as RX
Mike Ma 01/23/2017 None None 3 rounds for time of:
Row 50 calories
150 double-unders
50 walking lunges		 31m 17s
Workout Scaled
Mike Ma 11/30/2016 None None 50-40-30-20-10 reps for time of:
GHD sit-ups
2-pood kettlebell swings		 26m 15s
Workout Scaled
Mike Ma 11/15/2016 None None Complete as many rounds as possible in 7 minutes of:
135-lb. sumo deadlift high pulls, 10 reps
135-lb. push presses, 10 reps

Post rounds completed to comments.		 4 rounds 17 reps
Workout Scaled
Mike Ma 11/15/2016 None None 3 rounds SLOWLY of:
5 strict toes-to-bars
5 strict knees-to-elbows
10 toes-to-bars
10 hip-back extensions
20 back extensions
20 hip extensions		 13m 26s
Workout Scaled
Mike Ma 07/15/2016 None Angie For time:
100 Pull-ups
100 Push-ups
100 Sit-ups
100 Squats		 15m 11s
Performed as RX
Mike Ma 07/14/2016 None None Complete as many rounds as possible in 7 minutes of:
205-lb. snatch, 1 rep
205-lb. clean and jerk, 3 reps

Post rounds completed to comments.		 11 rounds 0 reps
Workout Scaled
Mike Ma 06/18/2016 None None On the C2 rower:
Pull a sub-1:25/500-m pace for as long as possible
Rest 3 minutes
Pull a sub-1:30/500-m pace for as long as possible
Rest 3 minutes
Pull a sub-1:35/500-m pace for as long as possible
Rest 3 minutes
Pull a sub-1:30/500-m pace for as long as possible
Rest 3 minutes
Pull a sub-1:25/500-m pace for as long as possible		 2m 27s
Workout Scaled
Mike Ma 06/07/2016 None None 21-15-9 reps for time of:
225-lb. deadlifts
135-lb. overhead squats
 8m 40s
Workout Scaled
Mike Ma 05/29/2016 None Murph For time:
1 mile Run
100 Pull-ups
200 Push-ups
300 Squats
1 mile Run

Partition the pull-ups, push-ups, and squats as needed. Start and finish with a mile run. If you've got a twenty pound vest or body armor, wear it.		 43m 41s
Performed as RX
Mike Ma 05/08/2016 None None For time:
1,000-meter row
100 push-ups
750-meter row
75 push-ups
500-meter row
50 push-ups

Post time to comments.		 20m 44s
Performed as RX
Mike Ma 05/02/2016 None None Complete as many rounds as possible in 20 minutes of:
50 double-unders
135-lb. back squats, 10 reps

Post rounds completed to comments.		 4 rounds 15 reps
Performed as RX
Mike Ma 04/18/2016 None None Complete as many rounds as possible in 10 minutes of:
12 dumbbell deadlifts
9 dumbbell hang squat cleans
6 dumbbell push jerks

Post rounds completed and dumbbell load to comments.		 6 rounds 15 reps
Performed as RX
Mike Ma 04/11/2016 None None Deadlift 1-1-1-1-1-1-1 reps 225-315-335-345-315-225 lbs
Performed as RX
Mike Ma 03/28/2016 None None For time:
20-lb. medicine ball cleans, 42 reps
21 body-weight bench presses
20-lb. medicine ball cleans, 30 reps
15 body-weight bench presses
20-lb. medicine ball cleans, 18 reps
9 body-weight bench presses

Post time to comments.		 12m 39s
Performed as RX
Mike Ma 03/28/2016 None None For time:
20-lb. medicine ball cleans, 42 reps
21 body-weight bench presses
20-lb. medicine ball cleans, 30 reps
15 body-weight bench presses
20-lb. medicine ball cleans, 18 reps
9 body-weight bench presses

Post time to comments.		 12m 39s
Workout Scaled
Mike Ma 01/20/2016 None None 2 rounds for time of:
50 L pull-ups
50 AbMat sit-ups
 16m 31s
Workout Scaled
Mike Ma 01/19/2016 None None 21-15-9 reps for time of:
275-lb. deadlifts
Strict ring dips
 7m 36s
Workout Scaled
Mike Ma 09/28/2015 None None 7 rounds for time of:
95-lb. sumo deadlift high pulls, 10 reps
10 ring dips		 7m 08s
Workout Scaled
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