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Brad Haines 02/13/2015 Crossfit Magna None

STRENGTH
Every 45 seconds for 12 rounds (9 minutes)
2 Deadlift speed pulls @ 55% +5-10# (265 to 275#)

WOD
Teams of 2, AMRAP 20:
30 Box-jump Burpees
30 Strict Pull-Ups
30 Hang Power Cleans

Power Clean weight increases each round.
Round 1 - 95/63
Round 2 - 135/93
Round 3 - 155/103
Round 4 - 185/133
Round 5 - 205/143
Round 6 - AMRAP at 225/153
 3 rounds 65 reps
Performed as RX
Brad Haines 09/03/2014 None None 1) 2 High Hang Sn High Pulls + Sn, 10x(2+1), rest 60 sec (95#)
3a) Strict Deficit HSPU, 4x Max, rest 60 sec: 3-5-5-5
3b) Weighted strict Chin-ups (don't reach), 3x5, rest 60 sec (26#):
3c) Banded Reverse Hypers on GHD, 4x10, rest 60 sec
(skinny red band)		 15 reps
Performed as RX
Brad Haines 03/21/2015 Crossfit Magna None 2 RTF:
1000m row
20 box jumps		 7m 00s
Performed as RX
Brad Haines 01/19/2015 Crossfit Magna March on Washington "MARCH ON WASHINGTON"
8 Rounds of:
3 Power Clean & Jerk (70-75%)
28 Air Squats
63m Shuttle Run		 14m 24s
Performed as RX
Brad Haines 06/13/2015 Crossfit Magna None 0) http://theoutlawway.com/2014/06/19/140620/

3) 5x5 Seated 1 arm DB Shoulder Press
4) Teams of 2, 1 male + 1 female:
2 Rounds each of
6 Power Cleans (185/123)
6 Front Squats (185/123)
6 Push Jerks (185/123)
-followed by 3 Rounds each of
3 burpee box jumps (30/24")
3/2 Bar MU
-followed by 4 rounds each of
10 calorie row
10 kipping HSPU
10 C2B Pull-ups		 29m 39s
Performed as RX
Brad Haines 06/13/2015 Crossfit Magna None 0) http://theoutlawway.com/2014/06/19/140620/

3) 5x5 Seated 1 arm DB Shoulder Press (50#)

4) Teams of 2, 1 male + 1 female:
2 Rounds each of
6 Power Cleans (185/123)
6 Front Squats (185/123)
6 Push Jerks (185/123)

-followed by 3 Rounds each of
3 burpee box jumps (30/24")
3/2 Bar MU

-followed by 4 rounds each of
10 calorie row
10 kipping HSPU
10 C2B Pull-ups		 29m 39s
Performed as RX
Brad Haines 02/13/2015 Crossfit Magna None 1) 20 min row for meters, 50 squats at 5,10,15 minutes



2) 3x1 min heavy KB hold (70# KB)
3) 50 PVC Pass-overs
4) 3x10 GHD Sit-ups		 3,700 m
Performed as RX
Brad Haines 02/04/2015 Crossfit Magna None 1) 2x max strict + 7 kipping HSPU
2) 3x (7 strict + 7 kipping dips)
3) 3 Rounds, rest 3 min between
15 cal row
15 T2B

Overhead Squat 3-3-3-3-3

 95-135-155-175(1)-175(1) lbs
Performed as RX
Brad Haines 11/29/2014 Crossfit Magna None 1) EMOM for 7:00, 2 T&G Power Snatches

*Begin at approximately 60% of 1rm Power Snatch & add load each minute. One miss is allowed more than one miss, lower weight.

2) EMOM for 7:00, 2 T&G Power Clean & Push Jerks

*Begin at approximately 50% of 1rm Power Clean & Push Jerk & add load each minute. One miss is allowed more than one miss, lower weight.

3a) 7X2 Tempo Bench Press (3 count descent, 3 count pause at bottom, explode back up) heaviest possible, rest 60 sec.
3b) 20-30 sec pull-up hold		 95-100-115-155-155 lbs
135-165-185-185-185-185-185 lbs
200-200-200-200-200-200 lbs
Performed as RX
Brad Haines 01/15/2015 Crossfit Magna Barbell Club 1) Hang Snatch Complex, 2 pull + 2 snatch + 2 OHS = 1 rep (all from hang. Based on 1rm snatch) 11@50%, 11@55%, 11@60%, 11@65%

2) Snatch Grip Lift off w/5 sec. hold just below knee (based on 1rm snatch) 15@60%, 15@65%, 15@70%, 15@75%

3) Jerk Drive (based on 1rm C&J) 15@60%, 15@70%, 15@80%, 15@90%, 15@100%

4) Dumbbell Press from Split position work up to 35 at light intensity
 1. 95, 105, 115, 125 lbs
2. 125, 135, 145, 155 lbs
3. 195, 205, 215, 225 lbs
4. 30, 40, 45 lbs
Performed as RX
Brad Haines 11/26/2012 Crossfit Magna None 10-8-6-4-2
Deadlift (1.5xBW) 250#
Bench Press (1xBW)200#
Clean (.75xBW) 135#		 3 rounds 3 reps
Performed as RX
Brad Haines 08/05/2014 Crossfit Magna "Airdyne Jackie" 100 calorie Airdyne
50 Thrusters (45#)
30 Pullups		 8m 52s
Performed as RX
Brad Haines 08/11/2014 Crossfit Magna None 100 ft OH walking lunge (35/15# plate)
50 push-ups
30 pull-ups
50 burpees
100 ft OH walking lunge (35/15# plate)

 10m 41s
Performed as RX
Brad Haines 01/17/2016 Crossfit magna west None 100 squats for time 4m 20s
Performed as RX
Brad Haines 01/17/2016 Crossfit magna west None 100 squats for time 4m 20s
Performed as RX
Brad Haines 04/14/2015 Crossfit Magna Jackie 1000 meter row
45 pound Thruster, 50 reps
30 pull-ups		 7m 45s
Performed as RX
Brad Haines 08/06/2015 Crossfit Magna None 12 min AMRAP:
6 Dips
12 Sit-ups
24 Jump rope 		10 rounds 18 reps
Performed as RX
Brad Haines 03/14/2015 Crossfit Magna CrossFit Open 15.3 14-minute AMRAP:
7 muscle-ups
50 wall balls
100 double-unders		 158 reps
Performed as RX
Brad Haines 10/17/2014 Crossfit Magna None 15 min to find 10RM Bench Press
- then -
2x8 @ 90%

Bench Press 10		 225 lbs
Performed as RX
Brad Haines 06/17/2014 Crossfit Magna None 15 min to find 1RM bench
5 min to do 1@95%, 1@90%

For time:
10 KBS (70#)
10 pullups
rest 2 min
20 KBS
20 pullups
rest 3 min
30 KBS
30 pullups
 10m 28s
Performed as RX
Brad Haines 12/11/2012 Crossfit Magna "Fat Fran" 15-12-9
Thrusters (135#)
Strict Pullups		 11m 47s
Workout Scaled
Brad Haines 06/19/2014 Crossfit Magna None 1RM Strict Press; then 1@95% & 1@ 90% (195, 185, 175)
--then--
EMOM 10
1 TGU each arm (50#)
--then--
3 rounds for reps:
1 min situps
1 min DB power clean		 0 rounds 143 reps
Performed as RX
Brad Haines 08/09/2014 Crossfit Magna None 2 min max Muscle-ups=(8)
2 min max Toes-to-bar =(26)
2 min max Power Snatches (155/103) =3
2 min max Strict HSPU=11
2 min max C2B Pull-ups=14		 62 reps
Workout Scaled
Brad Haines 05/05/2015 Crossfit Magna None 2 RFT:
30 KBS (70#)
30 burpees
30 sit-ups

Sprint 1 round of "JT"
15 HSPU
15 ring dips
15 push-ups

3 rounds:
75 DU
Rest 1 min
 8m 36s
Performed as RX
Brad Haines 07/10/2015 Crossfit Magna None 2 Rounds for time:
30 Toes-to-bar
60 Push-ups
90 Double Unders		 12m 35s
Performed as RX
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