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Athlete	Date	Location	Workout Name	Description	Results
Guillermo Reina	11/24/2014	None	CFFB	Complete 5 rounds for time: Barbell Walking Lunges @ 30% of 1 RM Squat 12 reps (6 each side) Dynamic Push Ups 12 reps Sprint 100 meters *The Barbell Walking Lunge is done by placing a bar on your back and lunging out until your back knee touches the ground, then stand up and repeat. Make sure to step out into a long enough lunge where your front knee is even with your front toe. Post times and load to comments.	14m 00s Performed as RX
Guillermo Reina	10/28/2014	None	CFFB	Amateur Deadlift 5 RM (add 10 lbs to last workout) Sprints On the minute Complete the following on the minute for 12 minutes: Broad Jumps 3 reps Sprint 30 yards Complete 3 max distance broad jumps, the goal is to seamlessly transition the final jump into the 30 yard sprint. Rest the rest of the minute and complete again. Post fastest sprints to comments	0m 15s Performed as RX
Guillermo Reina	09/17/2014	None	CFFB TUE	Amateur Deadlift 5 RM (add 10 lbs to last workout) DWOD Complete for time: 155 lbs Ground to Overhead 30 reps Post times to comments.	8m 00s Performed as RX
Guillermo Reina	08/29/2014	None	CFFB	Amateur Power Clean 53 (add 2.5 lbs to last workout) Conditioning Complete 9 rounds for time: 50 lbs DB Thrusters 5 reps Strict Chin Ups 5 reps Burpees 5 reps Post times and loads to comments	13m 48s Performed as RX
Guillermo Reina	10/27/2014	None	CFFB	Amateur Squat 35 (add 5 lbs to last workout) Press 35 (add 2.5 lbs to last workout) Conditioning Complete for time: Push Ups 150 reps Every time you stop and rest with your chest on the ground, count a penalty and immediately sprint 40 yards. Once the penalty sprint is completed, continue with the push ups. You can rest in a pike position (the top of a push up) but once you drop your chest to rest on the ground, count a penalty and sprint. Post times and number of penalties to comments	11m 38s Performed as RX
Guillermo Reina	09/02/2014	None	CFFB TUE	Deadlift 5 RM (add 10 lbs) Strict Pull Ups 3 x max reps Conditioning Complete 5 rounds: 185 lbs Bench Press - Max Rep Max Height Box Jumps 3 reps *set a box as high as possible for 3 box jumps. Post total reps and height of box to comments	35 reps Performed as RX
Guillermo Reina	09/23/2014	None	CFFB	SWOD Deadlift 5 RM (add 10 lbs to last workout) DWOD Complete 10 rounds for time: 50 lbs Weighted Pull Ups 5 reps 100 yards Shuttle Run Post times to comments	18m 38s Performed as RX
Guillermo Reina	10/07/2014	None	CFFB	SWOD Deadlift 5 RM (add 10 lbs to last workout) Strict Pull Ups 3 x max reps Conditioning Complete 6 rounds for time: 53 yard Farmers Walk Sprint 1/2 Gasser Go as heavy as possible for Farmers Walk Start by walking 53 yards for farmers walk, set weight down and sprint 1/2 gasser. Repeat. Post times and loads used to comments.	14m 00s Performed as RX
Guillermo Reina	09/09/2014	None	CFFB	SWOD Deadlift 5 RM (add 10 lbs) DWOD Conditioning Complete 3 rounds of: 50 lbs One Arm DB Hang Power Clean to Push Press (alt as needed) 20 Box Jump Burpee Pull Ups Push Ups Row (calories) Rest 1 minute between rounds. In this workout you move from each of five stations after a minute. The clock does not reset or stop between exercises. This is a five-minute round from which a one-minute break is allowed before repeating. On call of rotate, the athletes must move to next station immediately for best score. One point is given for each rep, except on the row where calories are given. Add your points and post them to comments	3 rounds 207 reps Performed as RX
Guillermo Reina	10/13/2014	None	CFFB	SWOD Find 1 RM Box Jump Press 35 (add 2.5 lbs to last workout) SWOD Squat 35 (add 5 lbs to last workout) *Rest 5 minutes between efforts. During the rest complete the following: Box Jumps @ 75% of 1 RM 5 reps Sprint 60 yards Post loads completed to comments.	305# lbs Performed as RX
Guillermo Reina	09/19/2014	None	CFFB	SWOD Power Clean 53 (add 2.5 lbs to last workout) Complete 9 rounds for time: Deadlifts @ 7 RM from last Friday 3 reps Handstand Push Ups 5 reps Post times to comments.	7m 00s Performed as RX
Guillermo Reina	10/17/2014	None	CFFB	SWOD Power Clean 53 (add 2.5 lbs to last workout) Conditioning CrossFit Disco 10, 9, 8, 7, 6, 5, 4, 3, 2, 1 reps of: Power Clean @ 75% of 3 RM Pull Ups Post times to comments.	15m 08s Performed as RX
Guillermo Reina	09/29/2014	None	CFFB	SWOD Press 35 (add 2.5 lbs to last workout) DWOD Squat 35 (add 5 lbs to last workout) *Rest 5 minutes between efforts. During the rest complete the following: One (1) 20 yard Four Cone Drill Right Side Start One (1) 20 yard Four Cone Drill Left Side Start Post loads completed to completed to comments	290 # lbs Performed as RX
Guillermo Reina	09/25/2014	None	CFFB	SWOD Squat 35 (add 5 lbs to last workout) Bench 35 (add 2.5 lbs to last workout) Conditioning Complete 7 rounds: Handstand Push Ups Max reps Hollow Rocks - 15 reps Post total HSPU completed to comments.	37 reps Performed as RX
Guillermo Reina	10/30/2014	None	CFFB THU	SWOD Squat 35 (add 5 lbs to last workout) Bench 35 (add 2.5 lbs to last workout) Conditioning Every 2 minutes You have two (2) minutes to complete each of the following sets: 1. 155 lbs Thrusters 5 reps Sprint 120 yards 2. 155 lbs Thrusters 6 reps Sprint 100 yards 3. 155 lbs Thrusters 7 reps Sprint 80 yards 4. 155 lbs Thrusters 8 reps Sprint 60 yards 5. 155 lbs Thrusters 9 reps Sprint 40 yards 6. 155 lbs Thrusters 10 reps Sprint 20 yards Start a running clock for this workout. At the top of each 2 minutes complete each set. If a set takes you 60 seconds, you have the rest of the minute to rest. Remember at the top of each 2 minute time period transition to the next set. Post sets completed to comments.	6 rounds 45 reps Workout Scaled
Guillermo Reina	10/02/2014	None	CFFB THU	SWOD Squat 35 (add 5 lbs to last workout) Bench 35 (add 2.5 lbs to last workout) DWOD Complete 5 rounds: Handstand Push Ups max reps rest as needed between rounds then Complete 8 rounds: Sprint 100 yards rest 45 seconds between rounds Post total reps completed to comments	28 reps Performed as RX
Guillermo Reina	08/28/2014	None	CFFB THU	SWOD Squat 35 (add 5 lbs) Bench 35 (add 2.5 lbs) DWOD Complete 6 rounds: Plyo Push Ups max reps 20 yard Shuttle Run Perform a plyo push up by placing one hand on a 45 lbs plate and the other on the floor, perform an explosive push up that allows you to transition the hand on the floor to hand on the plate. Rest as needed between efforts. Post fastest time to comments.	10m 00s Performed as RX
Guillermo Reina	11/04/2014	None	CFFB	SWOD Deadlift 5 RM (add 10 lbs to last workout) DWOD Complete 5 rounds time: 50 lbs Dumbbell Hang Power Cleans 10 reps Strict Pull Ups 5 reps Sprint 60 yard shuttle *For shuttle run, sprint 30 yards, touch and sprint back 30 yards. Post times to comments.	10m 23s Performed as RX
Guillermo Reina	10/01/2014	None	CFFB	SWOD Deadlift 5 RM (add 10 lbs to last workout) DWOD Complete 6 rounds for time: 315 lbs Deadlift 1 rep 1 Strict Pull Up 315 lbs Deadlift 1 rep 3 Strict Pull Ups 315 lbs Deadlift 1 rep 5 Strict Pull Ups Post times to comments	12m 37s Performed as RX
Guillermo Reina	11/03/2014	None	CFFB	SWOD Squat 35 (add 5 lbs to last workout) Press 35 (add 2.5 lbs to last workout) DWOD Conditioning Complete as many rounds as possible in 10 minutes: 135 lbs Push Presses 7 reps Push Ups 7 reps 20 Box Jumps 7 reps Post times to comments.	6 rounds 3 reps Performed as RX
Guillermo Reina	08/08/2014	None	None	3.50 MILES RUN	32m 00s Performed as RX
Guillermo Reina	01/28/2015	None	SWOD	Bench 5x5 @ 250# Deadlift 3x10 @ 285#	27m 00s Performed as RX
Guillermo Reina	02/06/2015	None	DUL Acc	BP 3x10 @ 225# triceps pull down 3 x 10 @ 90# biceps bar 65# 3x10 skull crush tricep 3x10 @ 95# bicep curls 3x10 @ 35#	30m 00s Performed as RX
Guillermo Reina	08/10/2014	None	CFFB SAT	Complete 4 rounds for total reps of: 30 seconds Arm KB Power Snatch RT 1.5 pood Rest 30 seconds 30 seconds One Arm KB DB Power Snatch LT 1.5 pood Rest 30 seconds 30 seconds Supine Ring Row Rest 30 seconds 30 seconds- KB Thrusters 1.5 pood Rest 30 seconds Post total reps to comments.	168 reps Performed as RX
Guillermo Reina	09/16/2014	None	CFFB	Complete 5 rounds for time: 50 lbs Ball Slams 10 reps Sprint 40 yards Post times to comments	6m 21s Performed as RX

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