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Athlete Date Sort Location Workout Name Description Results
Vanessa C. 06/12/2013 Lalanne Fitness Morning DOUBLE WOD DAY

WOD 1:
5x400 m sprint (every 3 min)
1:41 fastest

WOD 2:
5 rounds
40 lunges
30 sit ups
20 push ups
21:56		 1h 5m 00s
Performed as RX
Vanessa C. 06/12/2013 Planet Fitness Lunchtime Treadmill run: 2 miles
6.5 1:00-5:00
6.3 5:00-10:00
6.1 10:00-15:00
5.9 15:00-20:00
Done in 19:20

25 db swings 15#
25 jumpkin jacks
25 pull ups
25 push ups

15 db swings 15#
15 jumping jacks
15 pull ups
15 push ups

10 db swings 15#
10 jumpkin jacks
10 pull ups
10 push ups

AB CHALLENGE:
45 sit ups
30 crunches
30 leg raises
35 sec plank
 35m 00s
Performed as RX
Vanessa C. 06/11/2013 Planet Fitness Lunchtime "25 to Life"
4 rounds:

1/4 mile
25 push ups
25 squats
25 lunges
25 mountain climbers
1/4 mile

(2 miles total)		 35m 00s
Performed as RX
Vanessa C. 06/10/2013 Lalanne Fitness Morning Strength:
bench press 1-1-1 (75#)
strict pull up 1-1-1 (white)



WOD:
"Volkswagen"
21-15-9
bench press (70%, 45#)
pull ups (not strict, black)

 60m 00s
Workout Scaled
Vanessa C. 06/07/2013 Lalanne Fitness Morning 5 min on/2 min rest

Dead lift 10,000 (25 at 95#)
100 double unders (200 singles)
75 wall balls 24/14 (55 at 10#)
50 pull ups (35 with band)
25 power clean 155/104 (25 with ball at 10#)		 1h 5m 00s
Workout Scaled
Vanessa C. 06/07/2013 Planet Fitness Lunchtime 2 mile treadmill run @ 6.0

Light abs:
30 sec plank hold
25 sit ups
15 leg raises
 30m 00s
Performed as RX
Vanessa C. 06/06/2013 Lalanne Fitness Morning Strength:
front squats (65#) 2-2-2-2
good mornings (25# bar)

WOD:
5 rounds (for quality)
10 box jumps
15 front squats (45#)
sprint 200m		 1h 5m 00s
Workout Scaled
Vanessa C. 06/06/2013 Planet Fitness Lunchtime 2.2 mile treadmill run @ 5.5

Ab Challenge Day 8:
10 leg raises
40 sit ups
20 crunches
30 sec hold plank		 30m 00s
Performed as RX
Vanessa C. 06/05/2013 Lalanne Fitness Morning Strength:
8x3 Bench Press (50#)
1 min. rest

WOD:
5 rounds
21 knees to elbows
12 push press (25#) 		60m 00s
Performed as RX
Vanessa C. 06/05/2013 Planet Fitness Lunchtime 4 rounds:
25 dumbbell high pulls (30#)
30 squat jumps
25 dumbbell thrusters (30#)
15 push ups

1 round:
35 sit ups
15 crunches
15 leg ups		 30m 00s
Performed as RX
Vanessa C. 06/04/2013 Planet Fitness Lunchtime 2 miles 20 tabata intervals
2 rounds:
30 sit ups
12 crunches
12 leg raises
30 sec plank		 35m 00s
Performed as RX
Vanessa C. 06/03/2013 Lalanne Fitness Morning 5 rounds for time
10 muscle ups
20 vups

18:07		 60m 00s
Workout Scaled
Vanessa C. 06/03/2013 Bay Club Lunchtime Cardio Ab Class with Troy 30m 00s
Performed as RX
Vanessa C. 05/31/2013 Lalanne Crossfit Morning STRENGTH
Back Squat: 10x2 (70% 1RM, on 45 seconds) 45#

WOD
10, 9, 8, 7, 6, 5, 4, 3, 2, 1: Dumbbell Hang Cleans (55/35) 15#
Run 400 m. between every round.		 1h 5m 00s
Workout Scaled
Vanessa C. 05/30/2013 Planet Fitness Lunchtime Run 2 miles
3 rounds:
10 squats
10 push-ups
50 mountain climbers
20 v-ups
 32m 00s
Performed as RX
Vanessa C. 05/29/2013 Lalanne Crossfit Morning STRENGTH:
Shoulder Press: 5x2 (45 lbs)

WOD:
3 Rounds
Run 400m
30 Dumbbell Floor Press (50/35)
Run 400 m
30 Pistols
Time-20:45		 1h 5m 00s
Workout Scaled
Vanessa C. 05/29/2013 Planet Fitness Lunchtime Treadmill Run- 25 mins. 2.50 mi
Performed as RX
Vanessa C. 05/28/2013 Planet Fitness Lunchtime Run 1 mile
4 rounds:
20 inverted rows/pull ups
20 burpees
20 v-ups
Run 1 mile		 39m 02s
Performed as RX
Vanessa C. 05/27/2013 Lalanne Crossfit Murph For time:
1 mile Run
100 Pull-ups
200 Push-ups
300 Squats
1 mile Run

Partition the pull-ups, push-ups, and squats as needed. Start and finish with a mile run. If you've got a twenty pound vest or body armor, wear it.		 44m 31s
Workout Scaled
Vanessa C. 05/26/2013 Lalanne Crossfit Intro with Aaron For time:
500m row
40 air squats
30 ab mat sit-ups
20 push ups
10 pull ups 		6m 50s
Workout Scaled
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