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Athlete Date Sort Location Workout Name Description Results
Sacita Duffy 12/29/2014 Dynamis CrossFit Nancy 5 rounds for time of:
400 meter run
95 pound Overhead squat, 15 reps		 15m 21s
Workout Scaled
Sacita Duffy 12/26/2014 Dynamis CrossFit Wall Ball Practice 100 wall balls
10x10		 100 reps
Workout Scaled
Sacita Duffy 12/26/2014 Dynamis CrossFit 26DEC14 Strength 5x5
Front Squat 95#
Bench Press 65#
Barbell Row 95#		 95# lbs
Performed as RX
Sacita Duffy 12/26/2014 Mighty CrossFit DT DT 5 rounds
12 Deadlifts
9 hang cleans
6 shoulder to overhead
 7m 48s
Workout Scaled
Sacita Duffy 12/23/2014 CareFusion 23DEC14 Strength 5x5 Cleans
5x5 Deadlifts		 85# Clean lbs
135# Deadlift lbs
Performed as RX
Sacita Duffy 12/23/2014 Dynamis CrossFit 23DEC14 For time 6 min cap
DUs 50-40-30-20-10
Cal Row 10-10-10-10-10
Rest 4 min
Abmat sit up 50-40-30-20-10
Strict burpees 5-5-5-5-5		 5m 00s
Performed as RX
Sacita Duffy 12/22/2014 Dynamis CrossFit 22DEC14 5 rounds
2 min AMRAP
Wall ball 20/14
1 min rest in between rounds

Rx 20/14
AD 14/10
SD choose		 170 reps
Performed as RX
Sacita Duffy 12/22/2014 CareFusion 22DEC14 Strength 4x5 Push press 85# lbs
Performed as RX
Sacita Duffy 12/18/2014 CrossFit 5150 18DEC14 20 min time cap
Buyin - 50 air squats
21-15-9
Kettle Bell swings 53/35
Burpees
HSPU
Cashout - 50 V-ups
 13m 33s
Workout Scaled
Sacita Duffy 12/16/2014 Dynamis CrossFit Cleaning Party 15 squat cleans 135/95
30 db hang power cleans 45/25
60 med ball cleans 20/14		 9m 17s
Workout Scaled
Sacita Duffy 12/15/2014 Dynamis CrossFit 15DEC14 12 min AMREP
Weight plate 1/2 Hill Sprint
Max Unbroken OH plates 45/25
*every time plate comes down, 1/2 Hill Sprint
Score = total lounges		 168 reps
Performed as RX
Sacita Duffy 12/09/2014 Carlsbad Cindy Complete as many rounds in 20 minutes as you can of:
5 Pull-ups
10 Push-ups
15 Squats		 18 rounds 55 reps
Performed as RX
Sacita Duffy 12/04/2014 Dynamis CrossFit 04DEC14 AMRAP:
10 dumbbell thrusters 45/35
20 dumbbell lounges
40 DUs

 5 rounds 15 reps
Workout Scaled
Sacita Duffy 12/01/2014 Dynamis CrossFit 01DEC14 5 RFT:
200 m sprint
1 rope climb
10 ghd sit ups
15 wall balls 20/14
20 burpees		 27m 01s
Performed as RX
Sacita Duffy 11/24/2014 Dynamis Carlsbad 24NOV14 250m row
50 jumping air squats
40 clap push ups
30 wall balls 20/14
20 pull ups
10 Turkish get ups 53/35. I did 25#.		 13m 34s
Workout Scaled
Sacita Duffy 11/12/2014 La Jolla 12NOV14 10 rounds:
Triceps pulls at 40#, then 50# for the last 5 rounds
5ea, dumbbell cleans 40#
15 dumbbell swings 40#		 40# dumbells lbs
Performed as RX
Sacita Duffy 11/11/2014 Dynamis CrossFit Bradley 10 rounds for time of:
Sprint 100 meters
10 Pull-ups
Sprint 100 meters
10 Burpees
Rest 30 seconds		 31m 44s
Performed as RX
Sacita Duffy 11/07/2014 Dynamis CrossFit Freeman Any way you get there.
1600m Row
50 chest to bar pull ups
100 wall balls 20/14
150 push ups
200 squats w/ bar 45/35
200 double understand
1600m Row		 53m 00s
Performed as RX
Sacita Duffy 11/05/2014 Dynamis CrossFit 05NOV14 For time:
10 HSPUs strict
20 shoulder to OH 95/75
30 box jump over 24"/20"
40 walking lounges 45/25# plate
50 hand release push ups
 11m 23s
Workout Scaled
Sacita Duffy 10/28/2014 Dynamis CrossFit 28OCT14 20,18,16,14,12,10,8,6,4,2
DB snatch 53/35 or KB
Toes to bar
 18m 32s
Performed as RX
Sacita Duffy 12/09/2013 Dynamis CrossFit 09DEC13 3 Rounds, 90s ea movement
Row
Push Press
Box Jumps
Clean		 Push Press 35# lbs
Clean 15# lbs
Performed as RX