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Athlete Date Sort Location Workout Name Description Results
Ruel Ong 04/18/2012 CR8 CrossFit Remote 7 Rounds For Time

20m Overhead Walking Lunge (25lbs)
20 Hollow Rocks
 13m 21s
Performed as RX
Ruel Ong 04/17/2012 CR8 CrossFit Esper - BDAY WOD For Time:
400 meter run (Buy in)
36-15-9-15-36 rep rounds of:
American Swings
Hand-Release Push Ups
Sit Ups
400 meter run (Buy out)
 20m 43s
Performed as RX
Ruel Ong 04/16/2012 CR8 CrossFit CrossFit.com 120416 For time:
Run 800 meters
10 rounds of the couplet:
Handstand push-up, 10 reps
One legged squat, 10 reps
Run 800 meters
 25m 21s
Workout Scaled
Ruel Ong 04/14/2012 CR8 CrossFit Invisible Fran 3 rounds, 21-15-9x
Squats
Push-ups
 1m 37s
Performed as RX
Ruel Ong 04/13/2012 CR8 CrossFit CR8 AMRAP Perform 100 V-ups

Perform 5 Handstand Push-ups or pike push-ups (every time you break)		 8m 31s
Performed as RX
Ruel Ong 04/11/2012 CR8 CrossFit Tabata - Burpees Tabata Burpees

The Tabata interval is 20 seconds of work followed by 10 seconds of rest for 8 intervals.
Tabata score is the least number of reps performed in any of the eight intervals. 		7 reps
Performed as RX
Ruel Ong 04/10/2012 CR8 CrossFit None 2 Rounds For Time
20 Jumping Squats
20 Pull Ups or Prone Rows
30 Arch Rocks
40 Double Unders or 80 Single Unders Jump rope
50 Squats
20 Pull Ups or Prone Rows
 12m 11s
Performed as RX
Ruel Ong 04/09/2012 CR8 CrossFit CR8 Remote 7 minutes
As many rounds as possible

5 jumping squats
5 hollow rock
5 superman
 9 rounds 11 reps
Performed as RX
Ruel Ong 04/06/2012 CR8 CrossFit CR8 Remote 5 Rounds for Time

50 Double Unders (100 single under sub)
10 Burpees
10 Sit-ups
10 Mountain Climbers (4 Count = 1 Rep)
10 Jumping Squats		 18m 10s
Performed as RX
Ruel Ong 04/04/2012 CR8 CrossFit CrossFit.com 040218 Four time:
Run 400 meters
25 Alligator push-ups
Run 400 meters
50 Hollow rocks
Run 400 meters
50 Sit-ups
Run 400 meters
50 Grasshoppers
 16m 29s
Performed as RX
Ruel Ong 04/03/2012 CR8 CrossFit CR8 Remote For time:
Run 400 meters
150 Single under jump rope
50 Burpees
 7m 39s
Performed as RX
Ruel Ong 03/31/2012 CR8 CrossFit CR8 31 Mar 12 15-13-11-9-7-5-3-1
Jump over box (24/20)
1-3-5-7-9-11-13-15
Inverted Burpees		 13m 44s
Performed as RX
Ruel Ong 03/30/2012 CR8 CrossFit CR8 Remote 10!
(10,9,8...3,2,1) reps rounds of:

Burpees
Push ups
Sit ups
 8m 02s
Performed as RX
Ruel Ong 03/28/2012 CR8 CrossFit CR8 Remote Run 5K 25m 31s
Performed as RX
Ruel Ong 03/26/2012 CR8 CrossFit CR8 Remote On Min Every Min for 7 minutes:

10 Jump Lunges
15 Goblet Squats w/ KB
20 Sit Ups
 315 reps
Performed as RX
Ruel Ong 03/24/2012 CR8 CrossFit CR8 24 Mar 12 3 rounds for time:
50 Ab Mat Sit Ups
5 Wall Walk Burpees
100 Single Unders
 11m 43s
Performed as RX
Ruel Ong 03/23/2012 CR8 CrossFit CR8 Remote For Time:
15 Hand Release Pushups
25 Situps to Standing
12 Hand Release Pushups
20 Situps to Standing
9 Hand Release Pushups
15 Situps to Standing
6 Hand Release Pushups
10 Situps to Standing
3 Hand Release Pushups
5 Situps to Standing
 6m 07s
Performed as RX
Ruel Ong 03/21/2012 CR8 CrossFit CR8 CrossFit 21 Mar 21-15-9 Rep Rounds for Time:

Handstand push-up
400m Run		 6m 07s
Workout Scaled
Ruel Ong 03/20/2012 CR8 CrossFit CR8 Remote 20 Mar 12 10 rounds

10 push ups
10 squats
10 tuck jumps
 7m 49s
Performed as RX
Ruel Ong 03/19/2012 CR8 CrossFit CR8 Remote 19 Mar 12 3 rounds
25x Pull ups or prone rows
100x Squats
35x Sit-ups
50x Jumping jacks		 20m 22s
Workout Scaled
Ruel Ong 03/16/2012 CR8 CrossFit CR8 Remote - 16 Mar 12 5 Rounds for Time

20-16-12-8-4
Diamond Push-ups
Pistols		 34m 11s
Workout Scaled
Ruel Ong 03/14/2012 CR8 CrossFit CR8 Remote - 14 Mar 12 15 minute AMRAP
(As Many Rounds As Possible)

10 mountain climbers
10 push ups
10 walking lunges		 16 rounds 1 reps
Performed as RX
Ruel Ong 03/09/2012 CR8 CrossFit None 21-15-9 rep rounds of:

Burpees
Handstand push ups		 5m 34s
Workout Scaled
Ruel Ong 03/07/2012 CR8 CrossFit CR8 Remote 2 Rounds for time

Burpee-broad Jump 25m
Walking Lunges 25m
Burpee-broad Jump 25m
Bear Crawl 25m
Run 400m		 14m 19s
Performed as RX
Ruel Ong 03/06/2012 CR8 CrossFit CR8 Remote 6 Mar 12 For time:

50 burpees
75 flutter kicks (4 Count - L,R,L,R = 1 Rep)
100 push ups
150 sit ups		 14m 52s
Workout Scaled
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