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Athlete Date Sort Location Workout Name Description Results
Phillip Thomas 08/19/2014 Extinction Crossfit Mount Dora None SKILL:
BEG:
Power clean to Push Press ( build to 3RPM)
ADV:
Power squat clean to Push Press ( build to 1RPM)

WOD: 20 min EMOM
1 Power clean (175/125)
2 Push Press
3 Back Squat 		20 rounds 0 reps
Performed as RX
Phillip Thomas 08/18/2014 Extinction Crossfit Mount Dora MONDAY SKILL:
1 Mile run

WOD: AMRAP - 15 MIN

12 x Deadlift @ 185/145
8 x Situp to OH Press with Wall Ball ( 20/14)
4 X Ball Slam Burpee		 8 rounds 0 reps
Performed as RX
Phillip Thomas 08/15/2014 Extinction Crossfit Mount Dora Feeling Great Friday SKILL:
Beginner/intermediate
Handstand Push Ups/ Wall Walk Progression
Advanced : ( Can complete 3 Strict HSPU)
Handstand walks for distance

WOD: ( For time:)
30 , 20 , 10
Burpee/Pull ups( Or C2B pull ups) & Kb Swings ( 53/35)
Advanced:
Can substitute 10.7.5 Muscle ups for Burpee Pull ups - Same 30.20.10 for KB's.





9m 10s
Performed as RX
Phillip Thomas 08/13/2014 Extinction Crossfit Mount Dora None Wall ball
Thruster
Burpee
Box jump
Kb swing
400m
30x each down and back 20 min cap		 20m 00s
Performed as RX
Phillip Thomas 08/07/2014 Extinction Crossfit Mount Dora None 10pushup
10pistol
10pullup
400m run
15minamrap		 6 rounds 0 reps
Performed as RX
Phillip Thomas 08/06/2014 Extinction Crossfit Mount Dora 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

30 MIN TIME CAP 		24m 40s
Performed as RX
Phillip Thomas 08/05/2014 Extinction Crossfit Mount Dora None 10 min amrap
Deadlift x15
Hang clean x10
Push press x5		 7 rounds 28 reps
Performed as RX
Phillip Thomas 07/25/2014 Extinction Crossfit Mount Dora Fran Three rounds, 21-15- and 9 reps, for time of:
95 pound Thruster
Pull-ups		 3m 58s
Performed as RX
Phillip Thomas 07/24/2014 Extinction Crossfit Mount Dora None 5 hang clean (135/95)
10 pistol
15 wall ball
Duel plate carry 200m		 3 rounds 6 reps
Performed as RX
Phillip Thomas 07/23/2014 Extinction Crossfit Mount Dora None 10v-sit
20oh squat
30 hollow rock
40 mtn climber		 3 rounds 30 reps
Performed as RX
Phillip Thomas 07/22/2014 Extinction Crossfit Mount Dora None X10, 10rft
Kb swing (53,35)
Back squat (from floor 135/95)
Situp
100m run		 9 rounds 20 reps
Performed as RX
Phillip Thomas 07/21/2014 Extinction Crossfit Mount Dora Grace 135 pound Clean and Jerk, 30 reps 2m 26s
Performed as RX
Phillip Thomas 07/16/2014 Extinction Crossfit Mount Dora None Lunge jump
Cluster
Pistol
Pushup		 02 rounds 31 reps
Performed as RX
Phillip Thomas 07/15/2014 Extinction Crossfit Mount Dora bring sally up Sdhp x25
Ghd situp x15
Double under x40
2rft		 7m 23s
Performed as RX
Phillip Thomas 07/14/2014 Extinction Crossfit Mount Dora None Wall ball
Dl
Box jump
Burpee
Kb swing
400m
Down and back 30 reps a peice		 17m 07s
Performed as RX
Phillip Thomas 07/08/2014 Extinction Crossfit Mount Dora Weight day SKILL:
Thrusters ( 5x5)

WOD:
20 AMRAP

5x Thrusters ( 95/65)
7x Power Cleans ( 95/65)
10x Sumo Deadlift High Pulls ( 95/65)

9 rounds 0 reps
Performed as RX
Phillip Thomas 07/07/2014 Extinction Crossfit Mount Dora Back to Basic DEADLIFTS OR POWER CLEANS
SKILL SET TO 1 REP MAX
10.5.3.3.2.2.1.1.1

" KAREN"

150 WALL BALLS FOR TIME 		11m 18s
Performed as RX
Phillip Thomas 06/28/2014 Extinction Crossfit Mount Dora None "BARBARA"
5 RFT ( with 3min rest between rounds)

20 Pull ups
30 Push ups
40 Sit ups
50 Squats

5 rounds 0 reps
Performed as RX
Phillip Thomas 06/26/2014 Extinction Crossfit Mount Dora None SKILL:
Turkish Get up ( 5x5)


WOD:
10 TGU
25 KB swings ( 53/36)
20 OH Lunges ( 25/10)

AMRAP ( 12 Mins) 		2 rounds 3 reps
Performed as RX
Phillip Thomas 06/24/2014 Extinction Crossfit Mount Dora 25 Time 2 5 x Ball Slam ( 20/14)
25 x Burpees
25 x Pull ups
25 x Box Jumps ( 24/20)

4 Rounds for time 		12m 00s
Performed as RX
Phillip Thomas 06/12/2014 Extinction Crossfit Mount Dora 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		 26m 00s
Performed as RX
Phillip Thomas 06/11/2014 Extinction Crossfit Mount Dora 400m 400m sprint 1m 08s
Performed as RX
Phillip Thomas 06/11/2014 Extinction Crossfit Mount Dora Fran Three rounds, 21-15- and 9 reps, for time of:
95 pound Thruster
Pull-ups		 4m 08s
Performed as RX
Phillip Thomas 06/09/2014 Extinction Crossfit Mount Dora None 21hang clean
21wallball
200m
15hc
15wb
100m
9hc
9wb
50m		 5m 24s
Performed as RX
Phillip Thomas 06/06/2014 Extinction Crossfit Mount Dora Nicole Complete as many rounds in 20 minutes as you can of:
Run 400 meters
Max rep Pull-ups		 5 rounds 110 reps
Performed as RX
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