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Rhonda Heird 07/13/2012 CrossFit Eclipse Carnage For time:
21 toes to bar
15 back squats ( 165/115 lbs)
9 wall climbs
15 back squats (165/115)
21 toes to bar		 14m 50s
Workout Scaled
Rhonda Heird 07/11/2012 CrossFit Eclipse Escape the Rock row 1km
50 burpees
run 1km		 17m 30s
Performed as RX
Rhonda Heird 07/10/2012 CrossFit Eclipse Wildcat 5 rounds
5 muscle ups
20 wall balls (20/14lbs)		 12m 13s
Workout Scaled
Rhonda Heird 07/09/2012 CrossFit Eclipse Wicked Good 3 rounds

as many rounds as possible in 5 minutes:

10 push press (115/75lbs)

10 kettlebell swings (55/35 lbs)

10 box jumps (24/20")

rest 3 between each round		 7 rounds 28 reps
Workout Scaled
Rhonda Heird 07/03/2012 CrossFit Eclipse None 30 overhead walking lunges (each leg) 45/25lbs
1 mile run		 12m 29s
Performed as RX
Rhonda Heird 07/02/2012 CrossFit Eclipse extr life 2 Rounds5 Push Press (145/95)15 Pull Ups2 Rounds10 Push Press (125/85)10 C2B Pull Ups2 Rounds15 Push Press (95/65)5 Muscle Ups
* You are to only use one bar for this WOD. For men, use a 25, 15,
and 10 in that order for the first two rounds, then take the 10s off
for the next two rounds, then strip the 15s off for the final two
rounds to give you 95# (if going prescribed). For women, use a ladies
bar with a 15,10, and 5 in that order removing the plates in same order
as men.		 17m 47s
Workout Scaled
Rhonda Heird 06/29/2012 CrossFit Eclipse Panda with Pistols 21-15-9 reps
front squats (185/130lbs)
strict pull ups		 12m 01s
Workout Scaled
Rhonda Heird 06/27/2012 CrossFit Eclipse Earthworm Jim 2 rounds for time
800 meter run
30 power cleans (135/95)
30 sit ups
30 wall balls		 25m 18s
Workout Scaled
Rhonda Heird 06/25/2012 CrossFit Eclipse Zombie Killer 5 rounds
21 deadlifts (225/155)
21 dumbbell push press (45/25)
row 250 meters		 29m 06s
Workout Scaled
Rhonda Heird 06/20/2012 CrossFit Eclipse what's a body good for? 100 x flutter kick (4 count)

100 x sit ups

100 x leg lifts

100 x squats

50 x push ups

50 x pull ups

100 x mountain climbers		 25m 27s
Workout Scaled
Rhonda Heird 06/18/2012 CrossFit Eclipse Manion Seven rounds for time of:
Run 400 meters
135 pound Back squat, 29 reps		 34m 52s
Workout Scaled
Rhonda Heird 06/16/2012 CrossFit Eclipse sexy t rex 5 rounds
400 meter run
30 GHD situps
10 overhead squats ( 75/43)		 24m 11s
Workout Scaled
Rhonda Heird 06/11/2012 CrossFit Eclipse check mate 4 rounds
400 meter run
25 hr push ups
20 back squats (85/55lbs)
10 toes to bar		 27m 01s
Workout Scaled
Rhonda Heird 06/08/2012 CrossFit Eclipse Thunder Up! 50-40-30-20-10 reps
wall balls
10-8-6-4-2
muscle ups		 14m 51s
Workout Scaled
Rhonda Heird 06/07/2012 CrossFit Eclipse 15 rm overhead squat None 48 lbs
Performed as RX
Rhonda Heird 06/06/2012 CrossFit Eclipse "Changing Faces" as many rounds as possible in 12 minutes
10 front squats at 75% bodyweight
20 burpees		 3 rounds 0 reps
Workout Scaled
Rhonda Heird 06/05/2012 CrossFit Eclipse Michael Three rounds for time of:
Run 800 meters
50 Back Extensions
50 Sit-ups		 23m 17s
Performed as RX
Rhonda Heird 05/30/2012 CrossFit Eclipse Sizzurp 5 rounds
15 deadlifts (225/155lbs)
35 ab mat sit ups		 13m 54s
Workout Scaled
Rhonda Heird 05/29/2012 CrossFit Eclipse Mix up 1 mile run
30 bench press (155/95)		 10m 24s
Workout Scaled
Rhonda Heird 05/28/2012 CrossFit Eclipse 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.		 30m 06s
Workout Scaled
Rhonda Heird 05/18/2012 CrossFit Eclipse Rum Runner "Rum Runner"

1000 meter run

Row 250 meters

rest 1 minute

800 meter run

Row 250 meters

rest 1 minute

600 meter run

Row 250 meters

rest 1 minute

400 meter run

Row 250 meters

rest 1 minute

200 meter run

row 250 meters

rest 1 minute		 28m 18s
Performed as RX
Rhonda Heird 05/18/2012 CrossFit Eclipse sugar daddy 21-15-9 reps
deadlift (225/155lbs)
400 meter run		 11m 26s
Workout Scaled
Rhonda Heird 05/17/2012 CrossFit Eclipse The Big Clean Complex "The Big Clean Complex"

6 complete rounds for load:

a) high hang squat clean (hip crease) hang squat clean (above knee) squat clean (from floor) Push press

b) high hang squat clean (hip crease) hang squat clean (above knee) squat clean (from floor) Push Jerk

c) high hang squat clean (hip crease) hang squat clean (above knee) squat clean (from floor) Split Jerk

* you can't set the bar down between the movements, only after you press it overhead

* you have to keep the same weight for one entire round ( a,b, and c )

* post highest load completed 		68 lbs
Performed as RX
Rhonda Heird 05/16/2012 CrossFit Eclipse "Fire Alarm" 6 rounds
20 box jumps (24/20")
20 kettle bell swings (55/35 lbs)
200 meter run		 29m 53s
Performed as RX
Rhonda Heird 05/15/2012 CrossFit Eclipse "Belly Flop" 21-15-9 reps
row for calories
burpees		 8m 44s
Performed as RX
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