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Athlete Date Sort Location Workout Name Description Results
Ruel Ong 08/13/2012 CR8 CrossFit Barbara Five rounds, each for time of:
20 Pull-ups
30 Push-ups
40 Sit-ups
50 Squats

Rest precisely three minutes between each round.		 46m 19s
Workout Scaled
Ruel Ong 06/09/2012 CR8 CrossFit None 4 Rounds For Time:
400 Meter Run
50 Air Squats
 14m 47s
Performed as RX
Ruel Ong 06/06/2012 CR8 CrossFit Baseline - TJ's Gym Baseline
500m Run
40 Squats
30 Sit Ups
20 Push Ups
10 Pull Ups or prone rows
 5m 12s
Performed as RX
Ruel Ong 06/02/2012 CR8 CrossFit Remote - RCF1 10 Rounds For Time

10 Hand Release Push-ups
10 Ab-mat Sit-ups (use a towel)
10 Squats		 9m 13s
Performed as RX
Ruel Ong 05/30/2012 CR8 CrossFit Cr8 3 rounds of:

21 Air Squats
15 Burpees
9 Hollow Rocks 		6m 29s
Performed as RX
Ruel Ong 05/30/2012 CR8 CrossFit Cr8 Remote 10 minute AMRAP
(As Many Rounds As Possible)

5 prone rows
10 sit ups
15 squats 		10m 06s
Performed as RX
Ruel Ong 05/30/2012 CR8 CrossFit CrossFit.com 111210 Resting 60 seconds between sets:
Bench press 2-2-2-2-2-2-2-2-2-2
 265-265-275-295-295-315-315-315-315-315 lbs
Performed as RX
Ruel Ong 05/29/2012 CR8 CrossFit Cr8 3 rounds of:

21 Air Squats
15 Burpees
9 Hollow Rocks 		6m 29s
Performed as RX
Ruel Ong 05/23/2012 CR8 CrossFit CR8 Remote 100 Burpee Challenge 9m 11s
Performed as RX
Ruel Ong 05/19/2012 CR8 CrossFit CR8Remote 4 Rounds For time

5 strict dips
10 Burpees
15 Situps
300m Run
 9m 53s
Performed as RX
Ruel Ong 05/16/2012 CR8 CrossFit Remote 21 - 15 - 9 reps rounds of

handstand push ups
sit ups		 6m 57s
Performed as RX
Ruel Ong 05/14/2012 CR8 CrossFit Cr8 Remote 3 Rounds for time:

100 Meter Run
50 Mountain Climbers (L R = 2 Reps)
100 Meter Run
50 Sit Ups
100 Meter Run
50 Squats
100 Meter Run
50 single unders		 22m 40s
Performed as RX
Ruel Ong 05/08/2012 CR8 CrossFit Surfer on Acid Surfer on Acid
3 Rounds For Time
400 Meter Run
21 Burpees
 11m 15s
Performed as RX
Ruel Ong 05/07/2012 CR8 CrossFit Remote 7 Rounds For Time

15 (4 count) Flutter Kicks
10 Supermans
10 Push-ups		 4m 23s
Performed as RX
Ruel Ong 05/07/2012 CR8 CrossFit CrossFit.com 120501 Shoulder Press 5-5-5-5-5 reps 175 lbs
Performed as RX
Ruel Ong 05/07/2012 CR8 CrossFit Core WOD 6 min AMRAP
6 Turkish Getups (55, 35)
12 Toes to Bar		 2 rounds 1 reps
Performed as RX
Ruel Ong 05/04/2012 CR8 CrossFit Remote 21-18-15-12-9-6-3
Overhead Walking Lunge with something heavy
Box Jump or tuck jump
 10m 36s
Performed as RX
Ruel Ong 05/02/2012 CR8 CrossFit None Complete the following with a continuous timer for total reps:

2 Minutes Double Unders
2 Minutes Sit-ups

Rest (1min)

90 Sec Double Unders
90 Sec Sit-ups

Rest (1min)

60 Sec Double Unders
60 Sec Sit-ups		 11m 00s
Performed as RX
Ruel Ong 05/01/2012 CR8 CrossFit CR8 Remote 12-9-6-3-6-9-12-9-6-3-6-9-12
Sprawl
Tuck Jump
 9m 02s
Performed as RX
Ruel Ong 05/01/2012 CR8 CrossFit Diane 21-15-9 reps of:
225 pound Deadlift
Handstand push-ups		 7m 07s
Performed as RX
Ruel Ong 05/01/2012 CR8 CrossFit Deadlift None 225-315-335 lbs
Performed as RX
Ruel Ong 04/26/2012 CR8 CrossFit J.J. For time:
185 pound Squat clean, 1 rep
10 Parallette handstand push-ups
185 pound Squat clean, 2 reps
9 Parallette handstand push-ups
185 pound Squat clean, 3 reps
8 Parallette handstand push-ups
185 pound Squat clean, 4 reps
7 Parallette handstand push-ups
185 pound Squat clean, 5 reps
6 Parallette handstand push-ups
185 pound Squat clean, 6 reps
5 Parallette handstand push-ups
185 pound Squat clean, 7 reps
4 Parallette handstand push-ups
185 pound Squat clean, 8 reps
3 Parallette handstand push-ups
185 pound Squat clean, 9 reps
2 Parallette handstand push-ups
185 pound Squat clean, 10 reps
1 Parallette handstand push-up		 13m 04s
Workout Scaled
Ruel Ong 04/26/2012 CR8 CrossFit Remote 21-15-9 Rep Rounds for Time

Grasshoppers (Left Right = 1 Rep)
Walking Lunges (each leg)
Hand Release Push-ups		 4m 46s
Performed as RX
Ruel Ong 04/23/2012 CR8 CrossFit CrossFit.com 120419 For time:
Run 400 meters
95 pound Thruster, 21 reps
21 Pull-ups
Run 300 meters
95 pound Thruster, 15 reps
15 Pull-ups
Run 200 meters
95 pound Thruster, 9 reps
9 Pull-ups		 13m 49s
Workout Scaled
Ruel Ong 04/20/2012 CR8 CrossFit Remote 10 rounds

15 sit ups
5 supermans
20 flutter kicks (4 count)

 14m 26s
Performed as RX
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