Search Workouts
Athlete Name
Athlete Gym
Workout Name
Location Performed
Date
to
Description
separate multiple terms with semicolons ( ; )
Clear Form
Search Results
Athlete Date Sort Location Workout Name Description Results
Shawn Swenson 09/03/2014 Extinction Crossfit Mount Dora WEDNESDAY SKILL:
Partner set of :
1 min = 2 hand Kb swing
1 min = Hand 2 Hand alternating swing
( 1 partner works while other rests till both completed four rounds = 8min each)

Then :
10 Kb Swings , 40 Med ball situps , 20 Kb swings , 30 Med ball situps, 30 Kb Swings, 20 med ball situps , 40 Kb Swings , 10 Med ball situps.
FOR TIME: 		11m 54s
Performed as RX
Shawn Swenson 09/02/2014 Extinction Crossfit Mount Dora TUESDAY SKILL:
RX = Pullups progression ( Skill set - as much as poss)
RX + = Weighted Pullups 7x 3

WOD:
100 M sprint / 10 Burpees / 1 Push press
100 M Sprint / 9 Burpees / 2 Push Press
100 M Sprint / 8 Burpees /3 Push press
100 M Sprint / 7 Burpees /4 Push press
......
100 M Sprint / 1 Burpee /10 Push press
11m 14s
Performed as RX
Shawn Swenson 09/01/2014 Extinction Crossfit Mount Dora MONDAY SKILL:
Back Squat ( 5x 3 AHAP)

WOD:
12 Rounds for time:
3 SDHP @70%
8 KB Walking Lunges ( Each leg) ( 2x 35/26)
 21m 10s
Performed as RX
Shawn Swenson 08/30/2014 Extinction Crossfit Mount Dora SATURDAY 5 Min AMRAP = 4 rounds
5 X Shoulder to Overhead + 10 Box Jumps
1 MIN REST

5MIN AMRAP = 9 rounds
10 DU'S + 5 Pull ups
1 MIN REST

5 MIN AMRAP = 5 rounds
5 SQ. Clean + 10 Wall balls

18 rounds 0 reps
Performed as RX
Shawn Swenson 08/28/2014 Extinction Crossfit Mount Dora THURSDAY SKILL:
Clean to Strict Shoulder Press ( to 1Rep Max)

10. 7. 5. 3. 2. 1. 1.1.

WOD:
EMOM: 30 SEC PLANK HOLD/Hollow Rocks ( or Situps )
THEN:
5 RFT:
5 STRICT PRESS @85 lbs
10 PUSH PRESS
200 M RUN>
14m 10s
Performed as RX
Shawn Swenson 08/27/2014 Extinction Crossfit Mount Dora WEDNESDAY SKILL
8X 1 Squat clean/ 2 Front Squat/ 3 Thrusters
( 1st 3 sets build up - then 5 sets AHAP)

WOD:
21. ( DU) 15 ( DU ) .9 ( DU)
CLEANS 135/95 -@95lbs
T 2 B

5O DU'S BETWEEN EACH ROUND 		17m 10s
Performed as RX
Shawn Swenson 08/22/2014 Extinction Crossfit Mount Dora Friday SKILL:
PISTOLS PRACTICE - Progressions.
Box, Rig , Band , etc

WOD: 20 MIN AMRAP -- 14 rounds
RX - "CINDY"
5 Pullups
10 Push ups
15 Squats

RX+: "MARY"
5 HSPU
10 Pistols
15 Pullups
14 rounds 0 reps
Performed as RX
Shawn Swenson 08/16/2014 Extinction Crossfit Mount Dora None "Angie" - For Time
100 Pull ups
100 Push ups
100 Sit ups
100 Squats

Beginner:
1/2 Angie		 24m 50s
Performed as RX
Shawn Swenson 08/11/2014 Extinction Crossfit Mount Dora None min1 goblet squat - 22 @ 40lbs, 22 @ 35lbs
min2 kb swing - 22 @ 40lbs, 22 @ 35lbs
min3 goblet squat -22 @ 40lbs, 20 @ 35lbs
min4 kb swing - 22 @ 40lbs, 20 @ 35lbs
5 wall walk - 6, 6
6hollow rock - 22, 20
7wall walk - 5, 6
8 hollow rock - 20, 20
repeat 2x totaling 16 min
Count all reps		 2 reps
Performed as RX
Shawn Swenson 06/28/2014 Extinction Crossfit Mount Dora None "BARBARA"
5 RFT ( with 3min rest between rounds)

20 Pull ups
30 Push ups
40 Sit ups
50 Squats


4 rounds 0 reps
Workout Scaled
Shawn Swenson 06/19/2014 Extinction Crossfit Mount Dora Run , Run as fast as you can SKILL:
Sumo Deadlift High Pulls ( 5x3) Work to 3 RPM

WOD: ( 15 min Max)
800 M ( rest for time taken to do 8oo m )
600 M ( rest for time taken to do 600m)
400 M ( rest for time taken to do 400 m )
200 M
Total Time: 11:24

BURN: 2 Min Plank 		2,000 m
Performed as RX
Shawn Swenson 06/19/2014 Extinction Crossfit Mount Dora Run , Run as fast as you can SKILL:
Sumo Deadlift High Pulls ( 5x3) Work to 3 RPM

WOD: ( 15 min Max)
800 M ( rest for time taken to do 8oo m )
600 M ( rest for time taken to do 600m)
400 M ( rest for time taken to do 400 m )
200 M

BURN: 2 Min Plank 		8,000 m
Performed as RX
Shawn Swenson 06/19/2014 Extinction Crossfit Mount Dora Run , Run as fast as you can SKILL:
Sumo Deadlift High Pulls ( 5x3) Work to 3 RPM

WOD: ( 15 min Max)
800 M ( 1 Min )
600 M ( 1 Min )
400 M ( 1Min )
200 M

BURN: 2 Min Plank 		2,000 m
Performed as RX
Previous 12