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Athlete
Date
Location
Workout Name
Description
Results
Brad Haines
08/05/2014
Crossfit Magna
"Airdyne Jackie"
100 calorie Airdyne
50 Thrusters (45#)
30 Pullups
8m 52s
Performed as RX
Brad Haines
12/20/2012
Crossfit Magna
"Arnie"
21 TGU-r (35#)
50 KBS (53#)
21 OHS-r
50 KBS
21 OHS-l
50 KBS
21 TGU-l
28m 44s
Workout Scaled
Brad Haines
12/11/2012
Crossfit Magna
"Fat Fran"
15-12-9
Thrusters (135#)
Strict Pullups
11m 47s
Workout Scaled
Brad Haines
12/04/2012
Crossfit Magna
"Mary"
AMRAP in 20 min:
5 HSPU
10 Pistols
15 Pullups
7 rounds 20 reps
Workout Scaled
Brad Haines
01/17/2015
Crossfit Magna
2014 Regional Event 6
50 calorie row
50 box jump overs (24")
50 deadlifts (185#)
50 wallballs (20#)
50 ring dips
50 wall balls
50 deadlifts
50 box jump overs
50 calorie row
30m 00s
Performed as RX
Brad Haines
01/09/2013
None
Amanda
Back Squat 20RM: 185
5 RFT:
20 DU
HSPU max rep
rest 1 min between rounds
6-6-5-2-6
Three rounds, 9-7- and 5 reps, for time of:
Muscle-up
135 pound Squat snatch
9m 17s
Workout Scaled
Brad Haines
11/27/2014
Crossfit Magna
Angie
For time:
100 Pull-ups
100 Push-ups
100 Sit-ups
100 Squats
1 Power snatch @ 95# E2MOM
18m 38s
Performed as RX
Brad Haines
02/09/2015
Crossfit Magna
Annie
Front Rack Walking Lunges
10-10-10-10-10 (95-115-135-155-165)
50-40-30-20 and 10 rep rounds of:
Double-unders
Sit-ups
6m 13s
Performed as RX
Brad Haines
01/08/2015
Crossfit Magna
Barbell Club
THURSDAY - BARBELL CLUB
1) CJ (Based off 1RM CJ)
Warm up, 50%x5+5, 60%x5+5, 65%x5+5, 70%x5+5, 65%x5+5
2) Snatch grip lift off (Based off 1RM Snatch) AKA Snatch first pull
Warm up, 60%x5, 70%x5, 80%x5, 90%x5, 95%x5, 90%x5
3) Front Squat (Based off 1rm Front Squat) 15@50%, 15@60%, 15@70%, 25@75%x, 15@70%
4) Snatch Grip Press Behind neck in split position
Work up to 35 at a moderate intensity
100 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
03/05/2015
Crossfit Magna
CrossFit Open 15.2/14.2
For as long as possible:
From 0:00-3:00
2 rounds of:
10 overhead squats, 95 / 65 lb.
10 chest-to-bar pull-ups
From 3:00-6:00
2 rounds of:
12 overhead squats, 95 / 65 lb.
12 chest-to-bar pull-ups
From 6:00-9:00
2 rounds of:
14 overhead squats, 95 / 65 lb.
14 chest-to-bar pull-ups
Etc., following same pattern
60 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
03/20/2015
Crossfit Magna
CrossFit Open 15.4
8-minute AMRAP:
3 handstand push-ups
3 cleans
6 handstand push-ups
3 cleans
9 handstand push-ups
3 cleans
12 handstand push-ups
6 cleans
15 handstand push-ups
6 cleans
18 handstand push-ups
6 cleans
21 handstand push-ups
9 cleans
Etc., following same pattern
M 185 lb. F 125 lb.
48 reps
Performed as RX
Brad Haines
03/26/2015
Crossfit Magna
CrossFit Open 15.5
27-21-15-9 reps for time of:
Row (calories)
Thrusters
M 95 lb. F 65 lb.
10m 44s
Performed as RX
Brad Haines
01/02/2013
Crossfit Magna
CrossFit Total
Back squat 1RM: 315
Shoulder Press 1RM: 165
Deadlift 1RM: 410
Back squat 1RM: 315 lbs
Shoulder Press 1RM: 165 lbs
Deadlift 1RM: 410 lbs
Performed as RX
Brad Haines
01/24/2015
Primus III - Spartanfit Crossfit
Dead man walking
AMRAP - 5 min
800 meter run (3:40)
Deadlift (275#)
14 reps
Performed as RX
Brad Haines
01/15/2015
Crossfit Magna
Death by 10m run
WOD
Death by 10m
13 rounds 0 reps
Performed as RX
Brad Haines
08/09/2014
Crossfit Magna
Double Grace
For time:
60 Clean & Jerks (135#)
9m 10s
Performed as RX
Brad Haines
01/24/2015
Primus III - Spartanfit Crossfit
Drop it like it's hot
a "death by..." format
Hang squat clean
Jerk
(2 min - 2 hang cleans then 2 jerks...)
6 rounds 1 reps
Performed as RX
Brad Haines
11/05/2014
crossfit magna
Eva
EMOM-14
3 deadlift speed pulls @ 265#
EVA
3 RFT:
800m run
30 KBS 53#
30 pullups
27m 19s
Performed as RX
Brad Haines
03/10/2015
Crossfit Magna
extra work
TUESDAY EXTRA WORK
Alt min for 20
- 5 strict + 3 kipping HSPU
- 10 pistols (alternating)
- 10 box jumps (24/20")
- 20/16 cal airdyne ride
1 reps
Performed as RX
Brad Haines
11/10/2014
crossfit magna
Fran
Bench press 3-2-1-3-2-1 (175-205-235)
Three rounds, 21-15- and 9 reps, for time of:
95 pound Thruster
Pull-ups
4m 14s
Performed as RX
Brad Haines
04/22/2015
Crossfit Magna
Fran
Three rounds, 21-15- and 9 reps, for time of:
95 pound Thruster
Pull-ups
Back Squat 5-5-5-5-5 @ 225
4m 14s
Performed as RX
Brad Haines
06/16/2015
Crossfit Magna
Fran
Three rounds, 21-15- and 9 reps, for time of:
95 pound Thruster
Pull-ups
4m 07s
Performed as RX
Brad Haines
08/03/2015
Crossfit Magna
Gymnastics
3 sets of 10 of:
Double OH KB Walk (44)
Candlestick
facing wall HS shoulder taps 30
facing wall HS butt slaps
facing wall 1 hand stand hold for 10 sec
2 rounds:
HS walks 50 ft
facing wall lateral HS walk 50 ft
4 sets of:
5 strict HSPU
5 kipping HSPU
15 weighted hollow body holds (15# dumbells in hands & feet)
15 weighted hollow arch holds
60m 00s
Performed as RX
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