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Athlete Date Sort Location Workout Name Description Results
Mike Ma 04/25/2014 None None 10 rounds of:
1 minute of rowing
Rest 15 seconds
30 seconds of ring dips
Rest 15 seconds		 280 reps
Workout Scaled
Mike Ma 04/14/2014 None None 10 Rounds For Time:
10 Pushups
10 Sit ups
10 Squats
 9m 41s
Performed as RX
Mike Ma 03/17/2014 None Arnie With a single 2 pood kettlebell:
21 Turkish get-ups, Right arm
50 Swings
21 Overhead squats, Left arm
50 Swings
21 Overhead squats, Right arm
50 Swings
21 Turkish get-ups, Left arm		 21m 25s
Workout Scaled
Mike Ma 02/08/2014 None 500m time test Row 500m 1m 39s
Performed as RX
Mike Ma 02/01/2014 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.		 57m 35s
Performed as RX
Mike Ma 01/31/2014 None None For time:
135 pound Thruster, 15 reps
135 pound Sumo deadlift high-pull, 21 reps
135 pound Thruster, 12 reps
135 pound Sumo deadlift high-pull, 15 reps
135 pound Thruster, 9 reps
135 pound Sumo deadlift high-pull, 9 reps		 11m 37s
Workout Scaled
Mike Ma 01/28/2014 None None Complete as many rounds as possible in 20 minutes of:
135 pound Bench press, 21 reps
21 L-Pull-ups		 3 rounds 11 reps
Performed as RX
Mike Ma 01/16/2014 Crossfit.com Marguerita 50 reps for time of:
Burpee/Push-up/Jumping-Jack/Sit-up/Handstand		 17m 53s
Performed as RX
Mike Ma 01/16/2014 None CrossFit Total Back squat 1RM
Shoulder Press 1RM
Deadlift 1RM		 325 lbs
110 lbs
365 lbs
Performed as RX
Mike Ma 01/14/2014 Crossfit.com MONDAY 140113 21-18-15-12-9-6-3 reps for time of:
Back extension
GHD Sit-up
135 pound Overhead Squat
 16m 16s
Performed as RX
Mike Ma 01/11/2014 Crossfit.com Cindy XXX Complete as much as possible in 20 minutes of:
10 Pull-ups
20 Push-ups
30 Squats
15 Pull-ups
30 Push-ups
45 Squats
20 Pull-ups
40 Push-ups
60 Squats
25 Pull-ups
50 Push-ups
75 Squats
30 Pull-ups
60 Push-ups
90 Squats		 307 reps
Performed as RX
Mike Ma 01/08/2014 Crossfit.com WEDNESDAY 140108 Complete as many rounds as possible in 20 minutes of:
15 GHD Sit-ups
135 pound Deadlift, 21 reps		 8 rounds 0 reps
Performed as RX
Mike Ma 12/11/2013 Crossfit.com Coffey For time:
Run 800 meters
135 pound Back squat, 50 reps
135 pound Bench press, 50 reps
Run 800 meters
135 pound Back squat, 35 reps
135 pound Bench press, 35 reps
Run 800 meters
135 pound Back squat, 20 reps
135 pound Bench press, 20 reps
Run 800 meters
1 Muscle-up		 35m 48s
Performed as RX
Mike Ma 12/10/2013 None None Complete as many rounds as possible in 20 minutes of:
95 pound Thruster, 5 reps
95 pound Hang Powerclean, 7 reps
95 pound Sumo Deadlift High-pull, 10 reps		 6 rounds 5 reps
Performed as RX
Mike Ma 12/10/2013 Crossfit.com None Complete as many rounds as possible in five minutes of:
275 pound Deadlift, 3 reps
115 pound Push press, 7 reps
 3 rounds 3 reps
Performed as RX
Mike Ma 11/30/2013 None None Complete as many rounds as possible in 15 minutes of:
20 Push-ups
50 Squats		 7 rounds 0 reps
Performed as RX
Mike Ma 11/29/2013 None None Five rounds for time of:
Run 400 meters
185 pound Deadlift, 21 reps		 17m 09s
Performed as RX
Mike Ma 11/27/2013 None None Resting 60 seconds between sets:
Bench press 2-2-2-2-2-2-2-2-2-2
 185-205-225-225-225-225-225-245-225-255f lbs
Performed as RX
Mike Ma 11/21/2013 None None Weighted pull-ups 1-1-1-1-1-1-1 reps 25-35-45-55-65-75-80f lbs
Performed as RX
Mike Ma 11/20/2013 None None 15 Dumbbell burpee box-overs, 50 pounds, 24" box
315 pound Deadlift, 15 reps
205 pound Overhead squat, 15 reps
15 Muscle-ups		 14m 43s
Workout Scaled
Mike Ma 11/18/2013 None Filthy Fifty 50 Box jump, 24 inch box
50 Jumping pull-ups
50 Kettlebell swings, 1 pood
Walking Lunge, 50 steps
50 Knees to elbows
50 Push press, 45 pounds
50 Back extensions
50 Wall ball shots, 20 pound ball
50 Burpees
50 Double unders		 33m 56s
Performed as RX
Mike Ma 11/16/2013 None Lee Five rounds for time of:
Run 400 meters
345 pound Deadlift, 1 rep
185 pound Squat clean, 3 reps
185 pound Push jerk, 5 reps
3 Muscle-ups
15 foot Rope climb, 1 ascent		 30m 55s
Workout Scaled
Mike Ma 11/14/2013 None Helen Three rounds for time:
Run 400 meters
1 1/2 pood Kettlebell X 21 swings (or 55 pound dumbbell swing)
12 Pull-ups		 11m 11s
Workout Scaled
Mike Ma 11/13/2013 None CrossFit Total Back squat 1RM
Shoulder Press 1RM
Deadlift 1RM		 315 lbs
105 lbs
365 lbs
Performed as RX
Mike Ma 11/12/2013 None Fran Three rounds, 21-15- and 9 reps, for time of:
95 pound Thruster
Pull-ups		 6m 06s
Performed as RX
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