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Athlete Date Sort Location Workout Name Description Results
Shannon Sheets 08/07/2014 Extinction Crossfit Mount Dora None 10pushup
10pistol
10pullup
400m run
15minamrap		 4 rounds 10 reps
Performed as RX
Shannon Sheets 08/06/2014 Extinction Crossfit Mount Dora Filthy Fifty 50 Box jump, 24 inch box
50 Jumping pull-ups
50 Kettlebell swings, 1 pood
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

30 MIN TIME CAP 		27m 34s
Performed as RX
Shannon Sheets 07/02/2014 Extinction Crossfit Mount Dora Super Wednesday SKILL:
Back Squat @ 85% ( 5x3)

WOD: For time

400 m Run
50 Situps
400 m Run
50 Hollow Rocks
400 M Run
50 Sit ups
400 M run
50 Hollow Rocks 		18m 00s
Performed as RX
Shannon Sheets 07/02/2014 Extinction Crossfit Mount Dora Super Wednesday SKILL:
Back Squat @ 85% ( 5x3)

WOD: For time

400 m Run
50 Situps
400 m Run
50 Hollow Rocks
400 M Run
50 Sit ups
400 M run
50 Hollow Rocks 		18m 00s
Performed as RX
Shannon Sheets 06/30/2014 Extinction Crossfit Mount Dora Danica's Dirty Thirty 6.30

30 Cleans & Push Press
30 GHD Situps
30 Deadlifts
30 Wall Balls
30 KB Swings
30 Box Jumps

AMRAP for 30 Mins 		1 rounds 5 reps
Performed as RX
Shannon Sheets 06/13/2014 Extinction Crossfit Mount Dora Grace 135 pound Clean and Jerk, 30 reps
Deadlift 175		 7m 23s
Workout Scaled
Shannon Sheets 06/11/2014 Extinction Crossfit Mount Dora 400m 400m sprint 1m 22s
Performed as RX
Shannon Sheets 05/23/2014 Extinction Crossfit Mount Dora NANCY 5 rounds for time

400 m run
15 x Over head Squats
( 95/65) 		20m 02s
Performed as RX