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Athlete Date Sort Location Workout Name Description Results
Roger Benavides 01/30/2015 RaD Fitness CrossFit Total Back squat 1RM
Shoulder Press 1RM
Deadlift 1RM		 805 lbs
Performed as RX
Roger Benavides 01/28/2015 RaD Fitness None Pendley Row
5-5-5-5-5		 155 lbs
Performed as RX
Roger Benavides 01/28/2015 RaD Fitness None 10 min AMRAP
7 pull ups
7 thrusters 95/55
7 burpees 		5 rounds 12 reps
Performed as RX
Roger Benavides 01/26/2015 RaD Fitness None Complete as many rounds in 20 minutes as you can of:
5 Push-ups
10 Air squats
15 Sit ups 		18 rounds 26 reps
Performed as RX
Roger Benavides 01/23/2015 RaD Fitness None 20 min- find your 1 rep max on this complex:
1 deadlift
1 hang squat clean
1 front squat
1 jerk		 205 lbs
Performed as RX
Roger Benavides 01/23/2015 RaD Fitness None Run 200 meters
Rest 1 min
Run 400 meters
Rest 2 min
Run 800 meter
Rest 4 min
Run 400 meters
Rest 2 min
Run 200 meters		 16m 30s
Performed as RX
Roger Benavides 01/21/2015 RaD Fitness None Six rounds for time of:
400 meters run
Sit-ups, 12 reps
12 Box jumps, 24 inch box
95 pound Sumo deadlift high-pull, 12 reps		 29m 00s
Performed as RX
Roger Benavides 01/18/2015 RaD Fitness 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 32s
Performed as RX
Roger Benavides 01/16/2015 RaD Fitness None Squat clean
1-1-1-1-1-1-1
Work your way up to your 1rep max		 225 lbs
Performed as RX
Roger Benavides 01/16/2015 RaD Fitness Karen For time:
150 Wallball shots, 20 pound ball		 9m 46s
Performed as RX
Roger Benavides 01/14/2015 RaD Fitness None 10-9-8-7-6-5-4-3-2-1
Deadlifts (155)
Burpee
100 meter run		 14m 41s
Performed as RX
Roger Benavides 01/12/2015 RaD Fitness None 4 rounds for time
200 meter run
30 kettlebell swings
20 goblet squats
10 box jumps
17m 22s
Performed as RX
Roger Benavides 01/09/2015 RaD Fitness None 4 rounds for time

9 power snatch 95/65
6 box jump 20in
3 wall walks		 11m 27s
Performed as RX
Roger Benavides 01/07/2015 RaD Fitness None 5k for time 24m 57s
Performed as RX
Roger Benavides 01/05/2015 RaD Fitness None 12 min EMOM

1 Prower Clean

1 Hang Clean

2 Front Squat		 135 lbs
Performed as RX
Roger Benavides 01/05/2015 RaD Fitness Death by Burpees With a continuously running clock do one Burpees the first minute, two burpees the second minute, three burpees the third minute... continuing as long as you are able.

 14 rounds 0 reps
Performed as RX
Roger Benavides 12/30/2014 RaD Fitness None Deadlift
2-2-2-2-2-2-2
Work up to your 2 rep max		 315 Lbs lbs
Performed as RX
Roger Benavides 12/30/2014 RaD Fitness None 50 Box jump, 24 inch box
50 Jumping pull-ups
50 Ball slams
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		 32m 26s
Performed as RX
Roger Benavides 12/29/2014 RaD Fitness None 5 rounds for time
30 double unders
25 shoulder to over head
20 lunges
15 push-up 		15m 35s
Performed as RX
Roger Benavides 12/26/2014 RaD Fitness None 7 rounds for time
10 push jerk 135/75
10 pull ups		 16m 36s
Workout Scaled
Roger Benavides 12/22/2014 RaD Fitness None 800 meter run
20 wall balls
400 meter run
20 wall balls
200 meter run
20 wall balls
100 meter run
20 wall balls
Take the wall ball with you on all the runs		 14m 35s
Performed as RX
Roger Benavides 12/19/2014 RaD Fitness None 1 mile run 7m 48s
Performed as RX
Roger Benavides 12/19/2014 RaD Fitness None 1 mile run for time. For every minute 10 burpees 15m 43s
Performed as RX
Roger Benavides 12/18/2014 RaD Fitness None 21 power snatch
9 Burpees bar over
15 power clean
9 Burpees bar over
9 Thrusters
9 Burpees bar over
95/65		 8m 43s
Performed as RX
Roger Benavides 12/15/2014 RaD Fitness Cindy Complete as many rounds in 20 minutes as you can of:
5 Pull-ups
10 Push-ups
15 Squats		 12 rounds 10 reps
Performed as RX
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