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Walter Guo 03/14/2014 WAB MS WOD #14 -- Farm Functional 3 rounds For Time

:30 sec Handstand

20m Wheel barrel

20m Piggy Back

20m Bear Crawl

20m Crab Walk		 12m 15s
Performed as RX
Walter Guo 03/12/2014 WAB MS WOD#13 - 25's For Time

25 of each:

Double Unders

crunches

Walking Lunges

crunches

Burpees

crunches		 6m 50s
Performed as RX
Walter Guo 03/06/2014 WAB MS WOD #12: Modified Indian Run Modified Indian Run

 12m 00s
Performed as RX
Walter Guo 03/04/2014 WAB MS WOD#11 - Broken Burpee AMRAP 10 min

1 Squat

1 Push Up

1 Superman

1 Crunch

1 Jump		 31 rounds 0 reps
Performed as RX
Walter Guo 02/28/2014 WAB MS WOD #10 - ANNIE Start and time yourself:

Annie (for time)

50-40-30-20-10 (50 Doubles/50Sit ups/40Doubles/40Situps etc.)

Double Unders (Must attempt DOUBLES; 3 attempts = 1 Double Under)

Sit Ups		 33m 31s
Performed as RX
Walter Guo 02/26/2014 WAB MS WOD #9 TABATA Protocol:

20s Work/10s Rest

Jumping Jacks
Push Ups
Squats
Crunches
Superman
Plank		 12m 00s
Performed as RX
Walter Guo 02/12/2014 WAB MS WOD #8 AMRAP: 7 minutes

10 Burpees

1 Pull Up		 12 rounds 0 reps
Performed as RX
Walter Guo 02/11/2014 WAB MS WOD #7 -- Rolling Around 3 Rounds For Time:

3 forward rolls

10 push ups

15 squats

20 crunches

100m run/shuttle		 5m 15s
Performed as RX
Walter Guo 01/22/2014 WAB MS WOD #6 - Core Strength 3 rounds of :30 for each exercise

Plank
Right side Plank
Left side Plank
Lunges
Jumping Jacks
Superman
 9m 00s
Performed as RX
Walter Guo 01/20/2014 WAB MS WOD #5 - MINI MURPH 800m run (8 Laps of the Cones)

50 push ups
70 squats
100 crunches

800m run (8 Laps of the Cones)
 13m 05s
Performed as RX
Walter Guo 01/16/2014 WAB MS WOD #4 AMRAP 8 minutes

1 Pull Up
5 Squats
10 Double Unders (DO NOT MODIFY)
 4 rounds 0 reps
Performed as RX
Walter Guo 01/13/2014 WAB MS WOD #3 3 Rounds
For Time

200m run/shuttle
10 Jumping Lunges
10 Push Ups
 4m 32s
Performed as RX
Walter Guo 01/09/2014 WAB MS WOD #2 For Time

20-15-10
Bench Jumps
Squats
Crunches
 3m 38s
Performed as RX
Walter Guo 01/07/2014 WAB MS WOD #1 AMRAP 10 Minutes

100M Sprint
5 Burpees
5 Super(wo)mans		 7 rounds 0 reps
Performed as RX
Tyler Garland 12/04/2012 SJCC Crossfit Tuesday WOD 10 OHS
10 Pullup
5 Box Jump

12 min amrap		 5 rounds 15 reps
Performed as RX
Tyler Garland 12/03/2012 SJCC Crossfit Monday Strength Back Squat 3-3-10 225-250-270 lbs
Performed as RX
Tyler Garland 12/03/2012 SJCC Crossfit Monday WOD 3 rounds

5 power cleans @ 185
10 burpees
10 toes to bar		 5m 00s
Performed as RX
Tyler Garland 11/20/2012 SJCC Crossfit Wednesday WOD 5 deadlifts
Wallball for remainder of minute

Time when you complete 100 wallball		 6m 40s
Performed as RX
Tyler Garland 11/20/2012 SJCC Crossfit Wednesday Stregnth Front Squat 1-1-1-1-1-1-1-1 135-185-225-245-265-275-285-290 lbs
Performed as RX
Tyler Garland 11/19/2012 SJCC Crossfit Monday Strength Bench Press 5-5-5
Shoulder Press 5-5-5		 135-155-175 lbs
100-115-130 lbs
Performed as RX
Tyler Garland 11/12/2012 SJCC Crossfit Monday WOD 4 rounds for time
7 power cleans @ 135lbs
10 Toes 2 Bars
100 M SPRINT		 9m 46s
Performed as RX
Victor Garcia 11/08/2012 Crossfit H-town None 7 min AMRAP
7 KB Swings (70/55)
21 double unders

rest 2 minutes

5 min AMRAP
10 Deadlifts (185/135)
5 handstand pushups

rest 2 minutes

3min AMRAP
400m Run
Remaining time: Back Squats (95/65)		 32 rounds 0 reps
Performed as RX
Tyler Garland 11/08/2012 SJCC Crossfit Thursday WOD Deadlift 7-7-7-7
Overhead Squat 15-15-15-15		 14m 00s
Performed as RX
Tyler Garland 11/08/2012 SJCC Crossfit Thursday Strength Front Squat 3-3-3

3 point snatch work		 200-230-255 lbs
lbs
lbs
Performed as RX
Tyler Garland 11/07/2012 SJCC Crossfit Monday Strength Back Squat 5-5-5 200-235-265 lbs
Performed as RX
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