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Shawn Swenson 10/31/2014 Extinction Crossfit Mount Dora None SKILL:
Double Unders

WOD:
2 RFT
100 Du's @200 singles
50x Shoulder to overhead ( any ) @65lbs
25x T2B 		15m 42s
Performed as RX
Shawn Swenson 10/30/2014 Extinction Crossfit Mount Dora None SKILL:
1 MILE RUN FOR TIME @7:00

WOD:

Back Squat : 5x@40% / 5x 50% / 5x 60 %

Shoulder Press :
10x 30% / 5x 40% / 5x 50% / 5x 60%

No more than 90 Sec rest between sets


Mile run @7:00 lbs
Back squats @65, 95lbs, 115lbs lbs
Shoulder press @45lbs, 65lbs, 85lbs, 95lbs lbs
Performed as RX
Shawn Swenson 10/29/2014 Extinction Crossfit Mount Dora None SKILL:
Snatch ( adv) or OH Squat / Cleans ( Beg)

WOD:
5 ROUNDS FOR TIME:
10 X Thruster (95/65) 1st 2 rounds @95lbs, last three rounds @85lbs
200 M Run
1 min rest 		14m 10s
Performed as RX
Shawn Swenson 10/28/2014 Extinction Crossfit Mount Dora None SKILL:
Deadlifts

10 RFT :
15x Dead Lifts (135/95) 1st half @135lbs, 2nd half @115lbs
15x Push Ups 		20m 49s
Performed as RX
Shawn Swenson 10/24/2014 Extinction Crossfit Mount Dora None SKILL:
KB Clusters

WOD:
400 M Run
30 x KB Cluster @50lbs (wasn't quite sure how to do this. Youtubed "KB Clusters and followed the only video)
30x Ring Dips
30x Front Squat @95lbs
30x Wall Ball @25lbs
30 x Burpee
400 m Run
( Advanced athletes can do 800m Run instead of 400 m) 		14m 00s
Performed as RX
Shawn Swenson 10/23/2014 Extinction Crossfit Mount Dora None 10 min AMRAP OF:

10X GHD Situps
15x Push ups
10 x GHD Situps
30 x Squats 		4 rounds 0 reps
Performed as RX
Shawn Swenson 10/21/2014 Extinction Crossfit Mount Dora None SKILL:
CLEAN AND JERK SKILL DEVELOPMENT

WOD:
3 ROUNDS FOR TIME:

400 M run
15x Box Jumps
30 x Hollow rocks 		15m 46s
Performed as RX
Shawn Swenson 10/17/2014 Extinction Crossfit Mount Dora None SKILL:
DEADLIFTS
2x 10 reps @ 50%/ 3 reps @70% / 3 reps @ 80% / 3 reps @90%

WOD: ( 10 RFT)
Plate Run Cindy
5x Pullups
10 x Push ups
15 x Air Squats
Every 2 min run 50 m with 45/25 lb plate @45lbs		 21m 10s
Performed as RX
Shawn Swenson 10/16/2014 Extinction Crossfit Mount Dora None SKILL:
Push Press
2x 10 reps at 50%
3reps @ 70%/ 3 reps @ 80% / 3 reps @90%

WOD: ( 6 rounds - 1 min rest between each round)
BARBELL COMPLEX @95lbs
8x Bent over Rows
4x Deadlifts
8x Front Squats
4x Push Press
8 x Reverse lunge 		15m 50s
Performed as RX
Shawn Swenson 10/15/2014 Extinction Crossfit Mount Dora None SKILL:
Balance and Agility drills

WOD:
10 min AMRAP
10x Deadlift @ ( 155/115) @135lbs
10 x Wall ball @ 20/14 @20lbs		 8 rounds 0 reps
Performed as RX
Shawn Swenson 10/14/2014 Extinction Crossfit Mount Dora None SKILL:
HSPU

WOD:
60 x SDLHP ( 85/55) @65lbs
40 x Thrusters ( 85/55) @65lbs
40 x T2B
80 x DU's
40 x Power Cleans (85/55) @65lbs
40 x Box Jumps
60 x SDLHP @65lbs		 27m 21s
Performed as RX
Shawn Swenson 10/13/2014 Extinction Crossfit Mount Dora None SKILL:
Back Squat
5"50%/5@60%/ 3@60%/ 3@70% / 3@80%/Max reps @90%

WOD:
30 20 10
Pull up Or Shoulder to Overhead
Burpee Plate jumps 		11m 37s
Performed as RX
Shawn Swenson 10/10/2014 Extinction Crossfit Mount Dora None SKILL:
Toes to bar

WOD:
Chipper for time :
20 Pull ups
30 Dead lift Burpees ( BW) @135lbs
40 T2 B
50 Walking Lunges ( Weight 45/25) @35lbs
60 Wall Ball @20lbs
400 m Run 		25m 50s
Performed as RX
Shawn Swenson 10/08/2014 Extinction Crossfit Mount Dora None SKILL:
DEADLIFTS
5X65% /5X75% /5X85% ( 3X5)


WOD: EMOM = 10mins
Choice of :
2-4 MU's per minute OR
6 Pull ups / 6 Pushups

Then 1 min Rest into :
EMOM = 5MINS
30 SEC Plank holds / Situps 		6 reps
Performed as RX
Shawn Swenson 10/07/2014 Extinction Crossfit Mount Dora None SKILL:
Push Press
5x@65%/5x@75%/5x@85%

"Elizabeth"
42 Kb Swings
21 Ring Rows
30 KB Swings
15 Ring Rows \
18 Kb Swings
9 Ring Rows 		7m 27s
Performed as RX
Shawn Swenson 10/03/2014 Extinction Crossfit Mount Dora None SKILL:
Shoulder Press
2x10@35% @65lbs
5x @ 40% @85lbs
5x@50 % @95lbs
5x@60% @95lbs

WOD:
BARBELL COMPLEX @95lbs first 2, @85lbs last 3
RX=
Clean/ Push press/Back Squat
RX+ = Snatch Deadlift/High pull /Snatch balance

(5x5)		 Complex @ 95 first two rounds lbs
Complex @85lbs last three rounds lbs
Performed as RX
Shawn Swenson 10/02/2014 Extinction Crossfit Mount Dora None SKILL:
Pullups and progressions

WOD:
400 m Run
30x Grasshopper
30x Hold Squats ( hold bottom for at least 4 sec)
30x Back Extensions ( Supermans)
3RFT		 17m 29s
Performed as RX
Shawn Swenson 09/25/2014 Extinction Crossfit Mount Dora None Clean and Jerk - 1RPM

"Fran"
21-15-9
Thrusters, Pullups 		10m 11s
Performed as RX
Shawn Swenson 09/23/2014 Extinction Crossfit Mount Dora Tues_9.23.14 Max Effort Ring Dips ( Bands allowed)
*Must use full ROM- Hips and shoulders raising at same time.

Rest 5 min
400 M Run - for time @ 1:27

Rest 5 Min
"Helen" - 3RFT @11:48
400 m run
21 KB Swings @40lbs
12 Pull Ups ( Ring rows for beginners) 		11m 48s
Performed as RX
Shawn Swenson 09/14/2014 Extinction Crossfit Mount Dora WEDNESDAY SKILL:
PULL UPS ( 10 MIN to work towards max effort) or
RX+ can do 3x 7 Weighted pullups or MU practice

WOD:
25 Pull ups
50 Dead lifts (115/ 95)
50 Push ups
50 Box Jumps
50 Floor Wipers
50 Squats
25 Pull ups 		28m 01s
Performed as RX
Shawn Swenson 09/12/2014 Extinction Crossfit Mount Dora FRIDAY SKILL:
DU's

WOD: 4 RFT
400 M Waiters Walk @35lbs KB
400 M Run
50 Situps 		32m 43s
Performed as RX
Shawn Swenson 09/08/2014 Extinction Crossfit Mount Dora MONDAY SKILL:
Frogstand/Headstand/Handstand progressions

WOD:
2 Power Cleans
10 Goblet Squats ( 36/26)
20 Du's

7 RFT 		9m 23s
Performed as RX
Shawn Swenson 09/06/2014 Extinction Crossfit Mount Dora TUESDAY SKILL:
Hollow Rocks
then 2 R of 1 Min Hollow Rocks

WOD:
6RFT
5 Strict Press @ 70% @90lbs
10 Strict Pullups
15 Box Over Jumps 		17m 04s
Performed as RX
Shawn Swenson 09/05/2014 Extinction Crossfit Mount Dora FRIDAY SKILL:

SUMO Deadlift High Pull = 10x3 @95lbs

WOD:
Partner WOD of: 10 ROUNDS FOR TIME

100 M Farmer Carry @35lbs per
Shuttle Runs

( 1 Partner runs while other does FW then switch ) 		18m 01s
Performed as RX
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: 		13m 38s
Performed as RX
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