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Athlete Date Sort Location Workout Name Description Results
Ana Iris Gomez 11/03/2018 NUCLEO FEST Workout 1 AMRAP 7 Min
-9 Cal Air bike
-50 SU
-3 Shuttle run 		3 rounds 196 reps
Performed as RX
Ana Iris Gomez 11/03/2018 NUCLEO FEST Workout 2 For time 8 min.
12 wall walks
then...
15 High knee raises
15 Thrusters 55lbs
12 High knee raises
12 Thrusters 55lbs
9 High knee raises
9 Thrusters 55 lbs		 6m 12s
Performed as RX
Ana Iris Gomez 11/03/2018 NUCLEO FEST Workout 3 For Time
40 Wall-ball Shots 10
30 Hang clean and Jerks 55Lbs
20 Burpee step overs 20		 10m 17s
Performed as RX
Ana Iris Gomez 11/03/2018 NUCLEO FEST Workout 3 For Time
40 Wall-ball Shots 10
30 Hang clean and Jerks 55Lbs
20 Burpee step overs 20		 10m 17s
Performed as RX
Ana Iris Gomez 11/03/2018 NUCLEO FEST Workout 3B AMRAP 2 min.
Snatches 55Lbs
 16 reps
Performed as RX
Alicia Isabel Rodriguez Muñoz 11/03/2018 NUCLEO FEST Workout 1 AMRAP 7 min.
-12 Cal Air Bike
-30 DU
-3 Shuttle run 		2 rounds 129 reps
Performed as RX
Alicia Isabel Rodriguez Muñoz 11/03/2018 NUCLEO FEST Workout 2 For time 8 min.
12 wall walks
then...
15 Toes to bar
15 Thrusters 65lbs
12Toes to bar
12 Thrusters 65lbs
9 toes to bar
9 thrusters 65lbs		 7m 20s
Performed as RX
Alicia Isabel Rodriguez Muñoz 11/03/2018 NUCLEO FEST Workout 3 Fort Time
40 Wall-ball Shots 14Lbs
30 Hang clean and Jerks 65 Lbs
20 Burpee box jump overs 20		 9m 26s
Performed as RX
Alicia Isabel Rodriguez Muñoz 11/03/2018 NUCLEO FEST Workout 3.B AMRAP 2 min.
Snatches 65 Lbs		 11 reps
Performed as RX
Alicia Isabel Rodriguez Muñoz 11/03/2018 NUCLEO FEST Workout 3B AMRAP 2
Snatches 65lbs		 11 reps
Performed as RX
Laura Isaacson 08/01/2015 5th Gear CrossFit None 8 Minute AMRAP
500 meter row buy-in (tie breaker)
then perform 1/2, 2/4, 3/6, 4/8 etc.
All weights are: 75#
Power Clean
Lateral Burpee (must jump and land with two feet)		 72 reps
Performed as RX
Laura Isaacson 08/01/2015 5th Gear CrossFit None WOD No. : 221 reps
Performed as RX
Laura Isaacson 08/01/2015 5th Gear CrossFit None AMRAP 5 Minutes
Empty Sled Starts at 0 Mark
Push Sled Designated Distance (8-10 Meters)
Pick Up Slam Ball and Throw Over Shoulder (15#)
Push Sled Designated Distance (8-10 Meters)
Pick Up Slam Ball and Throw Over Shoulder (20#)
Push Sled Designated Distance (8-10 Meters)
Pick Up Slam Ball and Throw Over Shoulder (30#)
Push Sled Designated Distance (8-10 Meters)
Pick Up Slam Ball and Throw Over Shoulder (35#)
Push Sled Designated Distance (8-10 Meters)
Pick Up Slam Ball and Throw Over Shoulder (40#)
Push Sled Designated Distance (8-10 Meters)
Pick Up Slam Ball and Throw Over Shoulder (50#)
Push Sled Back to Start
Points Given for Each Slamball that Clears Your Shoulder
Burpee Penalties if Slamball does not touch shoulder and Go over your back
7 For RX'd
5 for Intermediate
3 for Scaled, New Moms, Grandmothers
 12 reps
Performed as RX
Laura Isaacson 08/01/2015 5th Gear CrossFit None WOD 3: 117 reps
Performed as RX
Evdokia Iacovou 03/29/2015 CrossFit Larnaca None 15.5

27-21-15-9
Row (Calories)
Thrusters 43/30		 23m 21s
Workout Scaled
Evdokia Iacovou 03/23/2015 CrossFit Larnaca None Row 550m
Push Ups
Kettlebell Swing 18/9
Deadlift 60/45
Wall Balls 8/6
Burpees
Thrusters 40/25
Box Jumps 24/20
20 reps for time
 15m 03s
Workout Scaled
Evdokia Iacovou 03/21/2015 CrossFit Larnaca None 21/3
WOD
40x40x Kb (Swing) Snatch alternating for time 		4m 50s
Workout Scaled
Lora Ivy 05/29/2014 WAB MS WOD #14 -- Farm Functional 3 rounds For Time

:30 sec Handstand

20m Wheel barrel

20m Piggy Back

20m Bear Crawl

20m Crab Walk		 12m 16s
Performed as RX
Lora Ivy 05/13/2014 WAB MS WOD #10 - ANNIE Start and time yourself:

Annie (for time)

50-40-30-20-10 (50 Doubles/50Sit ups/40Doubles/40Situps etc.)

Double Unders (Must attempt DOUBLES; 3 attempts = 1 Double Under)

Sit Ups		 16m 50s
Performed as RX
Lora Ivy 05/09/2014 WAB MS WOD #9 TABATA Protocol:

20s Work/10s Rest

Jumping Jacks
Push Ups
Squats
Crunches
Superman
Plank		 9m 00s
Performed as RX
Lora Ivy 05/07/2014 WAB MS WOD #8 AMRAP: 7 minutes

10 Burpees

1 Pull Up		 10 rounds 0 reps
Performed as RX
Lora Ivy 04/29/2014 WAB MS WOD #7 -- Rolling Around 3 Rounds For Time:

3 forward rolls

10 push ups

15 squats

20 crunches

100m run/shuttle		 6m 50s
Performed as RX
Lora Ivy 04/15/2014 WAB MS WOD #4 AMRAP 8 minutes

1 Pull Up
5 Squats
10 Double Unders (DO NOT MODIFY)
 9 rounds 0 reps
Performed as RX
Lora Ivy 04/11/2014 WAB MS WOD #3 3 Rounds
For Time

200m run/shuttle
10 Jumping Lunges
10 Push Ups
 40m 40s
Performed as RX
Lora Ivy 03/27/2014 WAB MS WOD #1 AMRAP 10 Minutes

100M Sprint
5 Burpees
5 Super(wo)mans		 10 rounds 0 reps
Performed as RX
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