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Athlete Date Sort Location Workout Name Description Results
Tracy Mattingly 11/03/2014 Extinction Crossfit Mount Dora Fran 21-15-9
Thrusters/Pullups		 9m 27s
Workout Scaled
Tracy Mattingly 09/12/2014 Extinction Crossfit Mount Dora FRIDAY SKILL:
DU's

WOD: 4 RFT
400 M Waiters Walk
400 M Run
50 Situps 		37m 53s
Workout Scaled
Tracy Mattingly 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
17m 06s
Workout Scaled
Tracy Mattingly 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 )
2 rounds 0 reps
Workout Scaled
Tracy Mattingly 08/21/2014 Extinction Crossfit Mount Dora THURSDAY Skill:
Thrusters ( work to max)
10. 7. 5. 3. 2. 1. 1. 1
ADV:
Power Squat clean to Thrusters ( Work to max)

WOD: 15 Min AMRAP
5 x Thruster (135/95)
10 x Deadlifts
15x Du's 		7 rounds 2 reps
Workout Scaled
Tracy Mattingly 08/19/2014 Extinction Crossfit Mount Dora None SKILL:
BEG:
Power clean to Push Press ( build to 3RPM)
ADV:
Power squat clean to Push Press ( build to 1RPM)

WOD: 20 min EMOM
1 Power clean (175/125)
2 Push Press
3 Back Squat 		20 rounds 0 reps
Workout Scaled
Tracy Mattingly 08/14/2014 Extinction Crossfit Mount Dora None 5 shldr press
10pistol
15 vup
20 du
15 min amrap		 4 rounds 8 reps
Performed as RX
Tracy Mattingly 08/11/2014 Extinction Crossfit Mount Dora None min1 goblet squat
min2 kb swing
min3 goblet squat
min4 kb swing
5 wall walk
6hollow rock
7wall walk
8 hollow rock
repeat 2x totaling 16 min
Count all reps		 220 reps
Workout Scaled
Tracy Mattingly 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		 29m 50s
Workout Scaled
Tracy Mattingly 08/04/2014 Extinction Crossfit Mount Dora None Burpee box jump
Back squat
21 15 9		 10m 10s
Workout Scaled
Tracy Mattingly 07/31/2014 Extinction Crossfit Mount Dora 14.3 Rehash STRENGTH: Front or OH Squats ( 5x10 @60%)

14.3 - OPEN WORKOUT REVISTED
( 8 MIN AMRAP)
10 x Deadlifts @ 135/95
15 x Box jumps "24/20"
15 x Deadlifts @ 185/135
15x Box Jumps
20x Deadlifts @ 225/155
15x Box Jumps
25 x Deadlifts @ 275/185
15 x Box Jumps
30 x Deadlifts @ 315/205
15x Box Jumps
35 x Deadlifts @ 365/225
15 x Box Jumps 		90 reps
Workout Scaled
Tracy Mattingly 07/29/2014 Extinction Crossfit Mount Dora None 100m wallking lunge
2 muscle ups
3jerk 155/115
4rds 4 time		 17m 03s
Workout Scaled
Tracy Mattingly 07/24/2014 Extinction Crossfit Mount Dora None 5 hang clean (135/95)
10 pistol
15 wall ball
Duel plate carry 200m		 3 rounds 15 reps
Workout Scaled
Tracy Mattingly 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
Tracy Mattingly 07/16/2014 Extinction Crossfit Mount Dora None Lunge jump
Cluster
Pistol
Pushup		 2 rounds 23 reps
Performed as RX
Tracy Mattingly 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 		17m 30s
Performed as RX
Tracy Mattingly 07/01/2014 Extinction Crossfit Mount Dora So 7's SKILL:
Sumo Dead lift High pulls ( 10x5)

WOD:
7 MIN AMRAP
7x KB swings (53/36)
7x Goblet Squat

7 MIN AMRAP
7x Toe to Bar
7x Pushups		 17 rounds 3 reps
Workout Scaled
Tracy Mattingly 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 33 reps
Workout Scaled
Tracy Mattingly 06/25/2014 Extinction Crossfit Mount Dora AMRAP 20 x Pistols ( 10 each leg)
30 x Hollow rocks
20 x Wall balls

AMRAP		 4 rounds 50 reps
Workout Scaled
Tracy Mattingly 06/11/2014 Extinction Crossfit Mount Dora Fran Three rounds, 21-15- and 9 reps, for time of:
95 pound Thruster
Pull-ups		 8m 56s
Workout Scaled
Tracy Mattingly 06/10/2014 Extinction Crossfit Mount Dora None 5 wall walk
10 goblet squat
15 box jump
15min amrap		 5 rounds 23 reps
Workout Scaled
Tracy Mattingly 06/09/2014 Extinction Crossfit Mount Dora None 21hang clean
21wallball
200m
15hc
15wb
100m
9hc
9wb
50m		 8m 04s
Workout Scaled
Tracy Mattingly 06/06/2014 Extinction Crossfit Mount Dora Nicole Complete as many rounds in 20 minutes as you can of:
Run 400 meters
Max rep Pull-ups		 5 rounds 75 reps
Workout Scaled
Tracy Mattingly 06/05/2014 Extinction Crossfit Mount Dora None 3wallwalk
6push press
12front squat
10 min amrap		 4 rounds 0 reps
Performed as RX
Tracy Mattingly 06/04/2014 Extinction Crossfit Mount Dora Kelly Five rounds for time of:
Run 400 meters
30 Box jump, 24 inch box
30 Wall ball shots, 20 pound ball		 3 rounds 15 reps
Performed as RX
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