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Athlete
Date
Location
Workout Name
Description
Results
Olivia Nash
09/20/2014
Shs
Cross fit
5 rounds 0 reps
Performed as RX
Johanna Nilsson
04/13/2015
Crossfit Ampthill
Nate
Complete as many rounds in twenty minutes as you can of:
2 Muscle-ups
4 Handstand Push-ups
8 2-Pood Kettlebell swing
Scale as needed.
11 rounds 4 reps
Workout Scaled
Tara Napolillo
08/07/2015
2015 Vintage Summer Series Week 3
WOD 3 - Male
1 Male / 1 Female
Every Minute on the Minute until Failure
5 Thrusters (to be completed in a 30 sec lifting window)
*Athletes will start with an empty bar and add weight each minute. Men will add a total of 10 pounds, women will add a total of 5 pounds. Teams may load the bar for working athletes.
59 reps
Performed as RX
Tara Napolillo
08/07/2015
2015 Vintage Summer Series Week 3
WOD 3 - Female
1 Male / 1 Female
Every Minute on the Minute until Failure
5 Thrusters (to be completed in a 30 sec lifting window)
*Athletes will start with an empty bar and add weight each minute. Men will add a total of 10 pounds, women will add a total of 5 pounds. Teams may load the bar for working athletes.
53 reps
Performed as RX
Tara Napolillo
08/07/2015
2015 Vintage Summer Series Week 3
WOD 2 - Male
1 Male / 1 Female
For Time - 15 min CAP
60 cal Row
50 GHD Sit-ups*
40 4
15m 10s
Performed as RX
Tara Napolillo
08/07/2015
2015 Vintage Summer Series Week 3
WOD 2 - Female
1 Male / 1 Female
For Time - 15 min CAP
60 cal Row
50 GHD Sit-ups*
40 4
15m 7s
Performed as RX
Angelica Niñal
01/12/2015
CrossFit Pintados
Drop the Clutch
1 shoulder to overhead (Advanced: 60kg, Intermediate*: 35kg, Novice: 25kg)
1 round trip shuttle run (20 out and back, each round trip counts as one rep)
2 shoulder to overhead, 2 round trip shuttle runs
3 shoulder to overhead, 3 round trip shuttle runs
Etc.
As many repetitions as possible in 6 minutes (count total reps and log that). Remember that each round trip shuttle run counts as one rep for this workout.
Scaling Guide: 30 100 reps. Scale up: 70kg/42.5kg
59 reps
Performed as RX
Christa Newman
11/19/2013
Gym
crossfir #19
10 box jumps
10 squats
13 reps
Performed as RX
Donisha Newman
09/17/2009
Sikeston
CrossFit
10 arm rap
7 push up
50 meter run
7 squats
50 meter run
10m 00s
Performed as RX
Christa Newman
10/23/2013
Gym
Crossfit # 11
10 burped
10 knees to elbows
10 walking plunges
10 push-ups
10 sit-ups
10 burped
2 rounds 0 reps
Performed as RX
Christa Newman
09/26/2013
SHS Gym
Cross fit # 10
10 min emon
4 push ups
6 knees to elbows
8 squats
10m 00s
Performed as RX
Sara Noisworthy
02/04/2015
None
None
10 push up
10 jumping jack
10 Sit ups
5m 00s
Performed as RX
Sara Noisworthy
02/04/2015
None
5 cross fit
10 push ups
10 squats
10 jump ropes
5m 00s
Performed as RX
Sara Noisworthy
02/04/2015
None
Cross fit 3
10 squats
10 sit ups
10 push ups
5m 00s
Performed as RX
Christa Newman
11/15/2013
Gym
None
10 weigh swings
Throw ballls
5m 00s
Performed as RX
Donisha Newman
11/15/2013
None
None
10 weigh swings
Throw ballls
5m 00s
Performed as RX
Donisha Newman
11/15/2013
None
None
10 weigh swings
Throw ballls
5m 00s
Performed as RX
Kristina Nash
04/05/2013
CrossFit Vise
Sprint - KB Swings - Single Unders - Lunges - Knee
10-9-8-7-6-5-4-3-2-1 reps of KB Swings, 2/1.5 pood
Run 100 yards
There is a 13.5 minute time cap to this workout.
followed by,
Five rounds of:
200 Single Unders
60#/40# DB Walking Lunges, 10 steps
5 Knees to Elbows
7 minute cut-off
172 reps
Performed as RX
Christa Newman
09/19/2013
Gym
Crosfit #7
10min amrap
7 push ups
50 meter run
7 squats
50 meter run
200 reps
Performed as RX
Quisha Nicole Go
03/04/2017
Frobel Fitness Performance Test
Box Jumps in one minute
12
10 reps
Performed as RX
Angelica Niñal
03/03/2015
CrossFit Pintados
Too Clever by Half
12 min AMRAP
10 clean and jerks (Advanced: 52.5kg, Intermediate*: 35kg, Novice: 25kg)
15 abmat sit ups
30 dumbbell walking lunge one in each hand, arms at sides- (Advanced: 45lbs, Intermediate*: 30lbs, Novice: 15lbs)
*Womens As Prescribed weights and reps (Rx)
Scaling Guide: 3 6 rounds. Scale up the c&j weight to 60/42.5 for an additional challenge.
5 rounds 0 reps
Workout Scaled
Angelica Niñal
09/30/2014
CrossFit Pintados
El Camino
12 min AMRAP
5 power cleans (Advanced: 60kg, Intermediate*: 42.5kg, Novice: 25kg)
5 reps of one dumbbell hang power clean plus one hang squat clean (Advanced: 45lbs, Intermediate*: 25lbs, Novice: 15lbs)
15 air squats
3 reps of 20 out and 20 back lateral shuffle with a line touch
1 minute rest
*Womens As Prescribed weights and reps (Rx)
Scaling Guide: 3 6 rounds
4 rounds 0 reps
Performed as RX
Angelica Niñal
09/30/2014
CrossFit Pintados
El Camino
12 min AMRAP
5 power cleans (Advanced: 60kg, Intermediate*: 42.5kg, Novice: 25kg)
5 reps of one dumbbell hang power clean plus one hang squat clean (Advanced: 45lbs, Intermediate*: 25lbs, Novice: 15lbs)
15 air squats
3 reps of 20 out and 20 back lateral shuffle with a line touch
1 minute rest
*Womens As Prescribed weights and reps (Rx)
Scaling Guide: 3 6 rounds
4 rounds 2 reps
Performed as RX
Angelica Niñal
01/27/2015
CrossFit Pintados
Road Warriors Now Recruiting
13 min AMRAP
30 left hand suitcase dumbbell lunges (Advanced: 45lbs, Intermediate*: 30lbs, Novice: 20lbs)
16 dumbbell power snatches (alternate as necessary) same weight
30 right hand suitcase dumbbell lunges same weight
300m row
1 minute rest**
*Womens Rx
**If you finish your last round after minute 12, you have the option to go ahead and start another round before the 13 minute mark! (skip the last rest)
Scaling Guide: 3 5 rounds. Scale up: Hold the dumbbell overhead.
3 rounds 5 reps
Performed as RX
Kristina Nash
03/04/2013
CrossFit Vise
Grace
135 pound Clean and Jerk, 30 reps
The weight for ladies is 95.
Scale weight as needed.
4m 16s
Performed as RX
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