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Athlete Date Sort Location Workout Name Description Results
sean rooney 10/08/2013 CrossFit Athlone None Conditioning
Bridge Hold 30sec-Run 100m=Bridge 40sec-Run 100m=Bridge 50sec-Run 100m= Bridge 60sec-Run 100m 		11m 45s
Performed as RX
sean rooney 10/04/2013 CrossFit Athlone None Intermediate: Take 15 minutes to build to 1rm Overhead Squat

Beginner: 3x5verhead Squat Using pipe/ 6-8kg bar

Stiff Hang for beg=30sec int=60sec

In Teams of 2 perform

1 person performs Walking Bar Lunges x 50meters while other team member waits until their partner stops at 50mark,then they sprint and take bar and continue until 200meters is reached


 10m 00s
Performed as RX
sean rooney 10/03/2013 CrossFit Athlone None Team Wod
In teams of two perform
Box jumps x 50
Chin Ups x50
Tricep Dips x50		 10m 20s
Performed as RX
sean rooney 10/02/2013 CrossFit Athlone None Strength
Back Squat 3x5 (30),(40),(50),(60),(70),(70),(70)
Press 3x5 (30)(35)(40)(45)(45)(45)
Dead lift 2x5 (50)(60)(70)(80)




AMRAP in 8 minutes of
1 Toes to bar-knees to chest
1 Bear crawl
2 Toes to bar
2 Bear crawls.
Keep working your way up on each exerise until time elapses. Score is total reps.



 8 reps
Performed as RX
sean rooney 09/27/2013 CrossFit Athlone None A.Strength
B.Squat 3 sets of 5 reps
Press 3 sets of reps
Deadlift 1 set of 5 reps

B.Conditioing

EMOM for 10 minutes
Box Jumps x 8 (20-24inch)
Med Ball Slam x 8
Sit ups x 8
100 meter run		 7 rounds 8 reps
Performed as RX
sean rooney 09/27/2013 CrossFit Athlone None A.Strength
B.Squat 3 sets of 5 reps
(50)(55)(60)
Press 3 sets of reps
(40)(40)(40)
Deadlift 1 set of 5 reps
(60)(60)(60)

B.Conditioing

EMOM for 10 minutes
Box Jumps x 8 (20-24inch)
Med Ball Slam x 8
Sit ups x 8
100 meter run		 7 rounds 8 reps
Performed as RX
sean rooney 09/24/2013 CrossFit Athlone Beginner AMRAP in 6 minutes of:
Sit Ups x 8
Burpees x5
100 meter run		 3 rounds 8 reps
Performed as RX
sean rooney 09/24/2013 CrossFit Athlone Cindy Complete as many rounds in 20 minutes as you can of:
5 Pull-ups
10 Push-ups
15 Squats		 10 rounds 5 reps
Performed as RX
sean rooney 09/23/2013 CrossFit Athlone Strength Strength: Intermediate
Take 15 minutes to build to a heavyish Back Squat x 1-2 reps

Strength Beginners: Back Squat 3-3-3-3-3-3 reps (adding 5lbs every workout)(20)(25)(30)(35)(40)(45)



Conditioning
For Max Reps:
Int= 3 minutes/ Beg=90seconds Back Squat
(Men Int=1/2 BW -Beg=1/4 BW; Women Int=1/2 BW, Beg=1/4 BW)
Rest Int=60 sec - Beg=90 sec then perform
Int= 3 Minutes/ Beg=90 sec of Ring/Bar Rows
Rest Int=60 -Beg 90seconds
3 Minutes/90 seconds of Burpees		 73 reps
Performed as RX
sean rooney 09/20/2013 CrossFit Athlone beginner For Time of 30 ring rows-30 sit ups and 200 meter run 6m 00s
Performed as RX
sean rooney 09/17/2013 CrossFit Athlone Beginner 200 meter run pr 0m 47s
Performed as RX