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Athlete Date Sort Location Workout Name Description Results
Mike Ma 01/07/2015 None Luke For time:
Run 400 meters
155-lb. clean and jerks, 15 reps
Run 400 meters
30 toes-to-bars
Run 400 meters
45 wall-ball shots, 20-lb. ball
Run 400 meters
1.5-pood kettlebell swings, 45 reps
Run 400 meters
30 ring dips
Run 400 meters
155-lb. weighted lunges, 15 steps
Run 400 meters		 35m 26s
Workout Scaled
Mike Ma 01/05/2015 None None 21-18-15-12-9-6-3 reps for time of:
95-lb. power cleans
Sit-ups
Back extensions		 15m 15s
Performed as RX
Mike Ma 12/24/2014 None Kelly Five rounds for time of:
Run 400 meters
30 Box jump, 24 inch box
30 Wall ball shots, 20 pound ball		 23m 22s
Performed as RX
Mike Ma 12/23/2014 None None Chest-to-bar pull-up ladder

Rest 5 minutes

1/2 body-weight overhead squat ladder

For the ladder pattern, perform one rep the first minute, two reps the second minute, three reps the third minute, continuing as long as you are able. Use as many sets each minute as needed.

Post number of minutes completed for each exercise to comments.		 18m 00s
Performed as RX
Mike Ma 12/23/2014 None None Deadlift 1-1-1-1-1-1-1 reps 225-275-315-365-375-385f-375 lbs
Performed as RX
Mike Ma 12/21/2014 None None Ring push-up ladder
Rest 5 minutes
Body-weight front squat ladder

For the ladder pattern, perform one rep the first minute, two reps the second minute, three reps the third minute, continuing as long as you are able. Use as many sets each minute as needed.

Post number of minutes completed for each exercise to comments.

 18m 00s
Performed as RX
Mike Ma 12/20/2014 None Spehar For time:
135-lb. thrusters, 100 reps
100 chest-to-bar pull-ups
Run 6 miles		 16h 39m 00s
Workout Scaled
Mike Ma 12/10/2014 None None Row 1,000 meters
40-lb. dumbbell snatches, 50 reps
Row 750 meters
40-lb. dumbbell snatches, 35 reps
Row 500 meters
40-lb. dumbbell snatches, 20 reps		 18m 23s
Performed as RX
Mike Ma 12/08/2014 None None Complete as many rounds as possible in 20 minutes of:
10 chest-to-bar pull-ups
95-lb. back squats, 20 reps
30 double-unders		 4 rounds 50 reps
Performed as RX
Mike Ma 12/04/2014 None Barbara Five rounds, each for time of:
20 Pull-ups
30 Push-ups
40 Sit-ups
50 Squats

Rest precisely three minutes between each round.		 35m 20s
Performed as RX
Mike Ma 11/23/2014 None None Deadlift 10
Deadlift 6
Deadlift 3
Deadlift 1-1		 225 lbs
275 lbs
315 lbs
365-375 lbs
Performed as RX
Mike Ma 11/22/2014 None None 3 rounds for time of:
30 toes-to-bars
155-lb. clean and jerks, 15 reps		 19m 47s
Workout Scaled
Mike Ma 11/15/2014 None None Inverse Tabata shoulder press, 155 lb.
Inverse Tabata front squat, 245 lb.
Inverse Tabata deadlift, 365 lb.
 55 reps
Workout Scaled
Mike Ma 11/15/2014 None None Workout of the Day
Four rounds for time of:
10 Deadlifts (225#/155#)
20 Kettlebell swings (53#/35#)
30 Sit-ups		 11m 39s
Performed as RX
Mike Ma 11/14/2014 None None Workout of the Day
For time:
75 Wallballs (20#/14#)
100 Double-unders
50 Wallballs (20#/14#)
100 Double-unders
25 Wallballs (20#/14#)		 17m 39s
Performed as RX
Mike Ma 11/04/2014 None Fran Three rounds, 21-15- and 9 reps, for time of:
95 pound Thruster
Pull-ups		 6m 45s
Performed as RX
Mike Ma 11/03/2014 None Sham 7 rounds for time of:
11 body-weight deadlifts
100-meter sprint		 8m 09s
Performed as RX
Mike Ma 11/01/2014 None Ozzy 7 rounds for time of:
11 deficit handstand push-ups
1,000-meter run

Post time to comments.		 42m 08s
Performed as RX
Mike Ma 10/31/2014 None None Clean, 1 rep
Bench press, 1 rep
Overhead squat, 1 rep
 165 lbs
245 lbs
135 lbs
Performed as RX
Mike Ma 10/30/2014 None None 9-7-5 reps for time of:
225-lb. front squats
Bar muscle-ups		 12m 58s
Workout Scaled
Mike Ma 10/17/2014 None None Complete as many rounds as possible in 10 minutes of:
10 burpee box jumps, 20 inches
155-lb. squat cleans, 10 reps		 3 rounds 3 reps
Workout Scaled
Mike Ma 10/17/2014 None None Complete as many rounds as possible in 20 minutes of:
135-lb. bench press, 21 reps
21 L pull-ups		 3 rounds 36 reps
Performed as RX
Mike Ma 10/04/2014 None None 10 rounds, each for time of:
Row 250 meters
Rest 2 minutes		 8m 13s
Performed as RX
Mike Ma 10/02/2014 None None 3 rounds for time of:
Run 400 meters
75-lb. hang power snatch, 21 reps
12 chest-to-bar pull-ups
 15m 51s
Performed as RX
Mike Ma 09/29/2014 None Linda 10-9-8-7-6-5-4-3-2-1 reps of the triplet:

Deadlift: 1 1/2 body weight
Bench press: body weight
Clean: 3/4 body weight

Set up three bars and storm through for time.		 24m 02s
Performed as RX
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