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Athlete Date Sort Location Workout Name Description Results
Nicole Colon 08/25/2014 Extinction Crossfit Mount Dora None SKILL:
RX = Ring Dips ( Progressions ) practice
RX+ = Strength set ( 5x7)

WOD:
7 MIN AMRAP
7X Goblet squats
7x Box Jumps

2 min rest

10 MIN AMRAP
10 x KB swings
100 m Sprint
15 rounds 0 reps
Performed as RX
Nicole Colon 08/21/2014 Extinction Crossfit Mount Dora THURSDAY Skill:
Thrusters ( work to max)
10. 7. 5. 3. 2. 1. 1. 1
115 lb max thruster
ADV:
Power Squat clean to Thrusters ( Work to max)

WOD: 15 Min AMRAP
5 x Thruster (135/95)
10 x Deadlifts
15x Du's 		6 rounds 0 reps
Workout Scaled
Nicole Colon 08/18/2014 Extinction Crossfit Mount Dora MONDAY SKILL:
1 Mile run
10:17

WOD: AMRAP - 15 MIN

12 x Deadlift @ 185/145
95 lb
8 x Situp to OH Press with Wall Ball ( 20/14)
30 lb wall ball
4 X Ball Slam Burpee		 5 rounds 0 reps
Workout Scaled
Nicole Colon 08/04/2014 Extinction Crossfit Mount Dora None Burpee box jump
Back squat
21 15 9		 10m 00s
Workout Scaled
Nicole Colon 08/01/2014 Extinction Crossfit Mount Dora None SKILLS:
Clean and Jerks ( 1 rep Max )
10.5.3.3.2.2.1.1.1.
Max at 105lbs

WOD:
"HELEN"
21 KB Swings ( 53/36)
12 Pull ups
400 m run

3 RFT 		16m 02s
Workout Scaled
Nicole Colon 07/17/2014 Extinction Crossfit Mount Dora None Wall walk x3
C2b pullup x6
Goblet squat x9
12 min amrap
4 rounds		 4 rounds 0 reps
Performed as RX
Nicole Colon 07/14/2014 Extinction Crossfit Mount Dora None Wall ball x1
Dl rx 95 lbs x 1
Box jump x1.5
Burpee x2
Kb swing x2
400m
Down and back 30 reps a piece		 20m 00s
Performed as RX
Nicole Colon 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 		6 rounds 0 reps
Performed as RX
Nicole Colon 06/11/2014 Extinction Crossfit Mount Dora 400m 400m sprint 01m 59s
Performed as RX
Nicole Colon 06/11/2014 Extinction Crossfit Mount Dora Fran Three rounds, 21-15- and 9 reps, for time of:
55 pound Thruster
Pull-ups		 7m 43s
Performed as RX