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Athlete Date Location Workout NameSort Description Results
Connie Cheng 12/02/2014 All Day CrossFit 3 years Tabata:
KB swings (53/35)
BF sit-ups
Wall ball shots (20/14)
Burpees

https://www.facebook.com/276664952356941/photos/a.316696351687134.73498.276664952356941/316565531700216/?type=3&theater		 283 reps
Performed as RX
Connie Cheng 10/28/2014 All Day CrossFit None 7 AMRAP
3/3, 6/6, 9/9, 12/12...

Wall balls
Box jumps

Rep count: if you finish the 9s = 36, 12s = 60, 15s = 90, 18s = 126, 21s = 168, 24s = 216		 136 reps
Performed as RX
Connie Cheng 10/29/2014 All Day CrossFit None 1k Run
30 Handstand push-ups
1k Row		 14m 56s
Workout Scaled
Connie Cheng 10/30/2014 All Day CrossFit None 4 RFT
5 Deadlifts (225/155)*
15 pull-ups
25 Double unders

*Increase 10lbs each rd		 10m 48s
Workout Scaled
Connie Cheng 11/04/2014 All Day CrossFit None 20 AMRAP
20 Double unders
20 Air squats		 16 rounds 30 reps
Performed as RX
Connie Cheng 11/05/2014 All Day CrossFit None 200m run Buy-in
2 rds
10 ring dips
10 GHD sit-ups
200m run
2 rds
10 ring dips
10 GHD sit-ups
200m run Cash-out

Fitness scale movements
Performance scale reps to 6		 7m 53s
Workout Scaled
Connie Cheng 11/11/2014 All Day CrossFit None 12 AMRAP
10 Wall ball shots (20/14)
10 Med ball sit-ups		 12 rounds 2 reps
Performed as RX
Connie Cheng 11/17/2014 All Day CrossFit None 4 RFT:
5 Chest to Bar
10 Deadlift (225/155)
15 Lateral Burpee Jump Overs

Fitness - scale reps and/or modify
Performance - 3-6-12 reps		 9m 40s
Workout Scaled
Connie Cheng 11/20/2014 All Day CrossFit None 10 AMRAP:
5 Clean and Jerk (155/105)
15 GHD
30 Double Unders		 2 rounds 3 reps
Workout Scaled
Connie Cheng 11/21/2014 All Day CrossFit None 3 RFT:
800m Run
10 Overhead Squats (95/65)
10 Box Jumps
 16m 18s
Performed as RX
Connie Cheng 11/24/2014 All Day CrossFit None 11 AMRAP
800m hammer run
1 Deadlift (315/225)
7 Bar jump over burpees
1 Deadlift
9 Ring dips		 72 reps
Workout Scaled
Connie Cheng 12/01/2014 All Day CrossFit None 50 Double unders
25 Push-ups
50 Double unders
25 Kettlebell swings
50 Double unders
25 Lunges (45/30)
50 Double unders		 10m 12s
Performed as RX
Connie Cheng 12/16/2014 All Day CrossFit None 10 AMRAP
1 Snatch (95/65), 2 OH Squat (95/65), 3 Burpee Jump Overs....2 Snatch, 3 OH Squat, 4 Burpee Jump Over....increase one rep after each round		 6 rounds 0 reps
Performed as RX
Connie Cheng 12/17/2014 All Day CrossFit None 400m Run
50 Box Jumps
40 Wall Balls (20/14)
30 Weighted BF SU (20/14)
20 Thrusters (95/65)
10 Pull Ups		 11m 14s
Performed as RX
Connie Cheng 12/23/2014 All Day CrossFit None 12 Days of CrossFit Christmas
1 MU/C2BPU/StrictPU
2 Front Squats (135/95)
3 Wall Ball Shots (20/10)
4 Clapping Push Ups
5 KB Swings (53/35)
6 Lunge Steps
7 Box Jumps (24"/20")
8 GHD Sit Ups
9 Deadlifts (135/95)
10 Calorie Row
11 Burpees
12 DB Cluster (45/35)		 30m 50s
Workout Scaled
Connie Cheng 12/29/2014 All Day CrossFit None 21-15-9-15-21
Deadlift (185/105)
Box Jumps
KB Swing (53/35)		 14m 58s
Performed as RX
Connie Cheng 01/05/2015 All Day CrossFit None 3 RFT
60 DU
30 BFSU
15 Pull-ups		 12m 57s
Performed as RX
Connie Cheng 01/06/2015 All Day CrossFit None AMRAP 20
10 S2OH (135/95)
15 Push Ups
20 Slam Balls (20/10)		 5 rounds 28 reps
Workout Scaled
Connie Cheng 01/07/2015 All Day CrossFit None 50 Squats
50 BFSU
50 Alt. Lunges
50 KBS (53/35)		 7m 03s
Performed as RX
Connie Cheng 01/12/2015 All Day CrossFit None 3 RFT
15 Box Jumps (24/20)
12 Front Squats (135/95)
9 C2B		 9m 33s
Workout Scaled
Connie Cheng 01/13/2015 All Day CrossFit None AMRAP 12
20 KBS (53/35)
20 BFSU		 267 reps
Performed as RX
Connie Cheng 01/15/2015 All Day CrossFit None EMOM/Death By
2 DL (225/150)
Death By Burpee		 12 rounds 10 reps
Performed as RX
Connie Cheng 01/19/2015 All Day CrossFit None "Tabata"
KBS (53/35)
Push Ups
BFSU		 218 reps
Performed as RX
Connie Cheng 01/21/2015 All Day CrossFit None AMRAP 10
20 WBS (20/14)
20 Alt. Lunges w/ MB		 184 reps
Performed as RX
Connie Cheng 02/02/2015 All Day CrossFit None 12m AMRAP
10 Dead Lifts (135/95)
10 Power Cleans
10 S2OH		 5 rounds 22 reps
Workout Scaled
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