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Athlete Date Sort Location Workout Name Description Results
Mike Ma 09/29/2014 None None 7 rounds for time of:
45-lb. dumbbell thrusters, 7 reps
15-ft. rope climb, 1 ascent		 10m 13s
Workout Scaled
Mike Ma 09/27/2014 None None 3 rounds for time of:
Run 400 meters
30 squats
115-lb. push press, 20 reps		 14m 37s
Performed as RX
Mike Ma 09/26/2014 None None 3 rounds for time of:
Run 400 meters
75-lb. sumo deadlift high pulls, 21 reps
12 burpees, jumping over the barbell		 10m 50s
Performed as RX
Mike Ma 09/21/2014 None None Bench press 2-2-2-2-2-2-2 185-225-235-245-225-235-235 lbs
Performed as RX
Mike Ma 09/20/2014 None None 2 rounds for time of:
30-inch box jumps, 20 reps
5 muscle-ups
24-inch box jumps, 30 reps
5 muscle-ups
20-inch box jumps, 40 reps
5 muscle-ups
 19m 53s
Workout Scaled
Mike Ma 09/19/2014 None None 5 rounds of:
10 strict chest-to-bar pull-ups
20 hip-back extensions		 6m 19s
Performed as RX
Mike Ma 09/19/2014 None None 5 rounds for time of:
10 strict handstand push-ups
20 GHD sit-ups
 9m 38s
Performed as RX
Mike Ma 09/14/2014 None TUESDAY 140909 For time:
225-lb. deadlifts, 21 reps
Run 400 meters
225-lb. deadlifts, 18 reps
Run 400 meters
225-lb. deadlifts, 15 reps
Run 400 meters
225-lb. deadlifts, 12 reps
Run 400 meters		 12m 37s
Performed as RX
Mike Ma 09/08/2014 None None For time:
Row 30 calories
30 burpees, jumping over the barbell
135-lb. hang cleans, 30 reps		 10m 41s
Performed as RX
Mike Ma 09/08/2014 None Rocket Complete as many rounds as possible in 30 minutes of:
50-yard swim
10 push-ups
15 squats		 14 rounds 0 reps
Performed as RX
Mike Ma 09/04/2014 None None 10 1-minute rounds of:
315-lb. deadlifts, 3 reps
60-yard shuttle sprint (5 yards, 10 yards, 15 yards)
Max reps burpee		 81 reps
Performed as RX
Mike Ma 09/02/2014 None None 21-18-15-12-9-6-3 reps for time of:
Handstand push-ups
L-pull-ups		 15m 18s
Performed as RX
Mike Ma 08/28/2014 None Fight Gone Bad Three rounds of:
Wall-ball, 20 pound ball, 10 ft target (Reps)
Sumo deadlift high-pull, 75 pounds (Reps)
Box Jump, 20" box (Reps)
Push-press, 75 pounds (Reps)
Row (Calories)

In this workout you move from each of five stations after a minute.The clock does not reset or stop between exercises. This is a five-minute round from which a one-minute break is allowed before repeating. On call of "rotate", the athletes must move to next station immediately for best score. One point is given for each rep, except on the rower where each calorie is one point.		 294 reps
Performed as RX
Mike Ma 08/26/2014 None Crossfit.com 140820 None 95-135-135-155-175-185-185 lbs
Performed as RX
Mike Ma 08/25/2014 None Elizabeth 21-15-9 reps of:
Clean 135 pounds
Ring dips		 8m 16s
Workout Scaled
Mike Ma 08/23/2014 None None In front of a clock set for 12 minutes:
1 minute of 115-lb. power snatches
1 minute of GHD sit-ups
2 minutes of 115-lb. power snatches
2 minutes of GHD sit-ups
3 minutes of 115-lb. power snatches
3 minutes of GHD sit-ups		 125 reps
Performed as RX
Mike Ma 08/20/2014 None None 165-lb. squat cleans, 1 minute
Rest 3 minutes
185-lb. squat cleans, 1 minute
Rest 3 minutes
205-lb. squat cleans, 1 minute
Rest 3 minutes
165-lb. squat cleans, 1 minute
Rest 3 minutes
185-lb. squat cleans, 1 minute
Rest 3 minutes
205-lb. squat cleans, 1 minute

Try for max reps each round without dropping the barbell. Post reps for each round to comments.		 30 reps
Workout Scaled
Mike Ma 08/20/2014 None None Run 10K 54m 26s
Performed as RX
Mike Ma 08/19/2014 None None 5 rounds for time of:
135-lb. overhead squats, 5 reps
10 toes-to-bars
40-lb. dumbbell hang squat clean, 15 reps
20 double-unders		 16m 58s
Workout Scaled
Mike Ma 08/16/2014 None JBo Complete as many rounds as possible in 28 minutes of:
115-lb. overhead squats, 9 reps
1 legless rope climb, 15-foot rope, beginning from seated
115-lb. bench presses, 12 reps		 8 rounds 0 reps
Workout Scaled
Mike Ma 08/14/2014 None None Sumo deadlift 3-3-3-3-3 reps
 225-275-315-315-335 lbs
Performed as RX
Mike Ma 08/12/2014 None None 4 rounds for time of:
Row 500 meters
Rest 3 minutes		 6m 51s
Performed as RX
Mike Ma 08/11/2014 None None 3 rounds for time of:
35-lb. dumbbell shoulder presses, 30 reps
35-lb. weighted pull-ups, 20 reps
35-lb. weighted dips, 10 reps
 16m 40s
Workout Scaled
Mike Ma 07/30/2014 None 2014 CrossFit Games 21-15-9 Complex For time:
8 deadlifts, 155 lb.
7 cleans, 155 lb.
6 snatches, 155 lb.
8 pull-ups
7 chest-to-bar pull-ups
6 bar muscle-ups
6 deadlifts, 155 lb.
5 cleans, 155 lb.
4 snatches, 155 lb.
6 pull-ups
5 chest-to-bar pull-ups
4 bar muscle-ups
4 deadlifts, 155 lb.
3 cleans, 155 lb.
2 snatches, 155 lb.
4 pull-ups
3 chest-to-bar pull-ups
2 bar muscle-ups		 12m 08s
Workout Scaled
Mike Ma 07/28/2014 None Grace 135 pound Clean and Jerk, 30 reps 3m 35s
Workout Scaled
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