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Athlete Date Sort Location Workout Name Description Results
Suzanne Sinclair Thomson 10/20/2014 Extinction Crossfit Mount Dora None SKILL:
Handstand Push ups ( Hand stand walks)

WOD:
25 MIN AMRAP
20 X OH Lunges ( 45/25 plate)
15 X V - Sit
10 x HSPU
5 X C2B Pull ups 		5 rounds 40 reps
Workout Scaled
Suzanne Sinclair Thomson 08/29/2014 Extinction Crossfit Mount Dora Michael "Michael"

3 ROUNDS FOR TIME
800 M Run
50 Back Extensions
50 Sit ups 		36m 33s
Performed as RX
Suzanne Sinclair Thomson 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
T 2 B

5O DU'S BETWEEN EACH ROUND 		14m 38s
Workout Scaled
Suzanne Sinclair Thomson 08/26/2014 Extinction Crossfit Mount Dora TUESDAY SKILL;
DEADLIFT
5x 5 ( add 25 - 50 lbs per additional set )
RX+ = Build to 3RPM

WOD: 15 MIN AMRAP
9. 7. 5 - DEADLIFT / MUSCLE UP *

can substitute 15.12. 9 - C2B pullups for MU's.
( 9.7.5 Deadlift still)
OR 21.15.9 - Pullups ( 9.7. 9 Deadlift still )
1 rounds 57 reps
Workout Scaled
Suzanne Sinclair Thomson 08/25/2014 Extinction Crossfit Mount Dora None SKILL:
RX = Ring Dips ( Progressions ) practice
RX+ = Strength set ( 5x7)

WOD:
7 MIN AMRAP
7X Goblet squats
7x Box Jumps

2 min rest

10 MIN AMRAP
10 x KB swings
100 m Sprint
13 rounds 10 reps
Workout Scaled
Suzanne Sinclair Thomson 08/13/2014 Extinction Crossfit Mount Dora None Wall ball
Thruster
Burpee
Box jump
Kb swing
400m
30x each down and back 20 min cap		 20m 00s
Workout Scaled
Suzanne Sinclair Thomson 08/12/2014 Extinction Crossfit Mount Dora None 5 deadlift
10 wall ball
15 double under

10 min amrap		 5 rounds 0 reps
Workout Scaled
Suzanne Sinclair Thomson 08/07/2014 Extinction Crossfit Mount Dora None 10pushup
10pistol
10pullup
400m run
15minamrap		 3 rounds 20 reps
Workout Scaled
Suzanne Sinclair Thomson 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		 30m 00s
Workout Scaled
Suzanne Sinclair Thomson 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 		30m 00s
Workout Scaled
Suzanne Sinclair Thomson 08/05/2014 Extinction Crossfit Mount Dora None 10 min amrap
Deadlift x15
Hang clean x10
Push press x5		 6 rounds 9 reps
Performed as RX
Suzanne Sinclair Thomson 08/04/2014 Extinction Crossfit Mount Dora None Burpee box jump
Back squat
21 15 9		 10m 00s
Workout Scaled
Suzanne Sinclair Thomson 08/01/2014 Extinction Crossfit Mount Dora None SKILLS:
Clean and Jerks ( 1 rep Max )
10.5.3.3.2.2.1.1.1.

WOD:
"HELEN"
21 KB Swings ( 53/36)
12 Pull ups
400 m run

3 RFT 		14m 23s
Workout Scaled
Suzanne Sinclair Thomson 07/30/2014 Extinction Crossfit Mount Dora None 30v up
60wtd situp
30hollow rock
60squat jump
30t2b
60mtn climber
12 min amrap		 200 reps
Workout Scaled
Suzanne Sinclair Thomson 07/29/2014 Extinction Crossfit Mount Dora None 100m wallking lunge
2 muscle ups
3jerk 155/115
4rds 4 time		 18m 00s
Workout Scaled
Suzanne Sinclair Thomson 07/28/2014 Extinction Crossfit Mount Dora None Power squat clean 135/95
Hand release pushup
GHD situp
Kb swing 53/35
deadlift 185/115
38 repetitions each. once through
15min time cap		 109 reps
Workout Scaled
Suzanne Sinclair Thomson 07/23/2014 Extinction Crossfit Mount Dora None 10v-sit
20oh squat
30 hollow rock
40 mtn climber		 2 rounds 50 reps
Workout Scaled
Suzanne Sinclair Thomson 07/22/2014 Extinction Crossfit Mount Dora None X10, 10rft
Kb swing (53,35)
Back squat (from floor 135/95)
Situp
100m run		 20m 00s
Performed as RX
Suzanne Sinclair Thomson 07/22/2014 Extinction Crossfit Mount Dora None X10, 10rft
Kb swing (53,35)
Back squat (from floor 135/95)
Situp
100m run		 8 rounds 0 reps
Workout Scaled
Suzanne Sinclair Thomson 07/22/2014 Extinction Crossfit Mount Dora None X10, 10rft
Kb swing (53,35)
Back squat (from floor 135/95)
Situp
100m run		 8 rounds 0 reps
Workout Scaled
Suzanne Sinclair Thomson 07/10/2014 Extinction Crossfit Mount Dora Tricky Thursday SKILL:
Back OR Front Squat 1 rep Max or 3 rep Max

WOD: 12 MIN AMRAP
3 x HSPU
6 X Back Squat (135/95)
9 X Burpees

Then 1 min Rest followed by:
100 Situps 		5 rounds 6 reps
Performed as RX
Suzanne Sinclair Thomson 06/25/2014 Extinction Crossfit Mount Dora AMRAP 20 x Pistols ( 10 each leg)
30 x Hollow rocks
20 x Wall balls

AMRAP		 2 rounds 65 reps
Workout Scaled
Suzanne Sinclair Thomson 06/24/2014 Extinction Crossfit Mount Dora 25 Time 2 5 x Ball Slam ( 20/14)
25 x Burpees
25 x Pull ups
25 x Box Jumps ( 24/20)

4 Rounds for time 		20m 00s
Performed as RX
Suzanne Sinclair Thomson 06/23/2014 Extinction Crossfit Mount Dora None SKILL:
HSPU progressions, or 5x5 for those profficiant in HSPU's.

WOD:
3 RFT of:
50 Push ups , 50 Sit ups, 50 flutter kicks 		15m 11s
Performed as RX
Suzanne Sinclair Thomson 06/20/2014 Extinction Crossfit Mount Dora PR Friday 1 Rep Max - Power or Hang Cleans
( 5.3.2.2.1.1.1.1)

"HELEN"
3 Rnds for time of:
400 m run
21 Kb Swing ( 53/36)
12 Pull ups 		16m 11s
Workout Scaled
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