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Athlete	Date	Location	Workout Name	Description	Results
Guillermo Reina	09/08/2014	None	CFFB MON	SWOD Squat 35 (add 5 lbs to last workout) Conditioning Complete as many rounds as possible in 15 minutes: 185 lbs Push Press 3 reps Chin Ups 5 reps GHD Back Extensions 10 reps Post rounds completed to comments.	10 rounds 180 reps Performed as RX
Guillermo Reina	09/05/2014	None	CCFB	SWOD Squat 35 (add 5 lbs to last workout) Bench 35 (add 2.5 lbs to last workout) DWOD Complete 4 rounds for time: 50 lbs DB Hang Power Clean 10 reps Dynamic Push Ups 10 reps 50 lbs DB Hang Power Clean 10 reps Seated Med Ball Throws 10 reps Post times to comments.	13m 00s Performed as RX
Guillermo Reina	08/05/2014	None	CFFB	SWOD Deadlift 5 RM (add 10 lbs to last workout) Conditioning Complete 5 rounds: Power Snatches @ 115LBS 4 reps Strict Pull Ups max reps Plyo Push Ups - max reps *Rest 3 minutes between rounds Post loads and total reps to comments	5 rounds 110 reps Performed as RX
Guillermo Reina	08/15/2014	None	CFFB	SWOD Power Cleans 53 (add 2.5 lbs to last workout) DWOD Complete 6 rounds: Handstand Push Ups max reps Strict Pull Ups max reps Single Leg Alternating Bounds - 10 reps *Rest as needed between rounds. Post total reps to comments.	109 reps 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	09/02/2014	None	CFFB	SWOD Deadlift 5 RM (add 10 lbs) Strict Pull Ups 3 x max reps DWOD 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	38 reps 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	09/11/2014	None	CFFB	SWOD Squat 3X5 (add 5 lbs to last workout) DWOD Conditioning O.G. Volkswagen 21, 15, 9 reps of: Bench Press @ body weight Pull Ups Post times to comments.	13m 29s 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
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	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	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	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	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	10/06/2014	None	CFFB	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: 2 x Sprint 40 yard (rest 45 seconds between sprints) Post loads completed to comments.	295# lbs 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	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	10/14/2014	None	CFFB	SWOD Deadlift 5 RM (add 10 lbs to last workout) Strict Pull Ups 3 x max reps DWOD Complete 10 rounds for time: 2 pood Russian KB Swings 5 reps 2 pood One Arm KB Power Snatch 5 reps Alternate arms as needed. Post times to comments	11m 23s Performed as RX
Guillermo Reina	10/16/2014	None	CFFB	SWOD Squat 35 (add 5 lbs to last workout) Bench 35 (add 2.5 lbs to last workout) DWOD Sprints Complete 6 rounds: Sprint 200 yards *Rest 3:1 (rest:work) This means if it took you 30 seconds to sprint 200 meters, you would rest 90 seconds or a minute and half. Post fastest times to comments	0m 22s 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	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	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	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	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	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

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