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Athlete Date Sort Location Workout Name Description Results
Louise Garcia 08/26/2014 CrossFit Arioch 08/26/14 WOD For time:
1 mile run
50 Wall Balls (20#/14#)
40 Box Jumps (24"/20")
30 Burpees
20 Clean and Jerks (135#/95#)
 32m 23s
Workout Scaled
Louise Garcia 08/27/2014 CrossFit Arioch Pause Overhead Squat 3x3 5 second pause in bottom of the squat.

Increase weight each set.		 35 lbs
Performed as RX
Louise Garcia 08/27/2014 CrossFit Arioch Big Clean Complex 6 sets of:
High Hang Squat Clean + Hang Squat Clean + Squat Clean + Push Press + High Hang Squat Clean + Hang Squat Clean + Squat Clean + Push Jerk + High Hang Squat Clean + Hang Squat Clean + Squat Clean + Split Jerk

*each set consists of all 12 movements. If you have to release after the overhead movement that is allowed, but reset quickly. Try to increase weight each set.

Record heaviest complex completed - note if broken or unbroken. 		55 lbs
Performed as RX
Louise Garcia 08/29/2014 CrossFit Arioch Tequila Montoya 3 RFT:
400m Run
21 Pull ups
12 Hang Squat Snatches, 95/65		 20m 05s
Workout Scaled
Louise Garcia 09/01/2014 CrossFit Arioch Loredo 6RFT
24 Air Squats
24 push-ups
24 walking lunges
400m run		 42m 28s
Performed as RX
Louise Garcia 09/03/2014 CrossFit Arioch Wod 8/3/2014 7 rounds of:
In 2 minutes complete
200m run
7 hang power cleans (135/95)
With remaining time ME double unders

Score is total # of double unders		 14 reps
Workout Scaled
Louise Garcia 09/04/2014 CrossFit Arioch CrossFit Total Back squat 1RM
Shoulder Press 1RM
Deadlift 1RM		 200 lbs
90 lbs
205 lbs
Performed as RX
Louise Garcia 09/08/2014 CrossFit Arioch None AMRAP10
50 bar facing burpees
30 power snatches (135/95) RX@35
15 C2B Pull ups 		62 reps
Workout Scaled
Louise Garcia 09/09/2014 CrossFit Arioch Tosh Sprints 3Rounds
200m run /rest 1:1
400m run/rest 1:1
600m run/rest 1:1		 40m 49s
Performed as RX
Louise Garcia 09/11/2014 CrossFit Arioch 343 100 Deadlifts (145/115)
100 power cleans (95/65)
100 ground to overhead (65/35)
43 burpees		 47m 03s
Performed as RX
Louise Garcia 09/12/2014 CrossFit Arioch None 100 double Unders
21-15-9
KB Swings (55/35)
burpees
100 double Unders 		14m 35s
Workout Scaled
Louise Garcia 09/17/2014 CrossFit Arioch None 50-40-30-20-10 wall balls
100-80-60-40-20 double unders		 20m 07s
Workout Scaled
Louise Garcia 09/22/2014 CrossFit Arioch Filthy Fifty 50 Box jump, 24 inch box
50 Jumping pull-ups
50 Kettlebell swings, 1 pood
Walking Lunge, 50 steps
50 Knees to elbows
50 Push press, 45 pounds
50 Back extensions
50 Wall ball shots, 20 pound ball
50 Burpees
50 Double unders		 25m 00s
Workout Scaled
Louise Garcia 09/23/2014 CrossFit Arioch None 10-9-8-7-6-5-4-3-2-1
Front Squats (135/95)

200m run after each round. 		20m 07s
Workout Scaled
Louise Garcia 09/26/2014 CrossFit Arioch None 3 rounds for time
60 tuck jumps
30 wall balls @14#
15 deadlifts @155#		 20m 27s
Workout Scaled
Louise Garcia 09/29/2014 CrossFit Arioch Grace 135/95 pound Clean and Jerk, 30 reps 4m 02s
Workout Scaled
Louise Garcia 09/30/2014 CrossFit Arioch None 800m run then
5RFT
12 pull-ups
9 squat snatches (95/65)
6 strict press
Then
800m run
20 burpees		 34m 02s
Workout Scaled
Louise Garcia 10/01/2014 CrossFit Arioch None EMOM14
O: 5 sumo deads+15 air squats + ME DU's
E: rest

Score= # of Du's		 35 reps
Performed as RX
Louise Garcia 10/03/2014 CrossFit Arioch None 5RFT
12 KB swings (55/35)
12 TTB
200m run		 12m 17s
Workout Scaled
Louise Garcia 10/06/2014 CrossFit Arioch None 30-20-10-5
pull-ups
Thrusters (95/65)		 15m 01s
Workout Scaled
Louise Garcia 10/07/2014 CrossFit Arioch Annie 50-40-30-20 and 10 rep rounds of:
Double-unders
Sit-ups		 13m 50s
Workout Scaled
Louise Garcia 10/15/2014 CrossFit Arioch None 15 Power Snatches (135/95)
100 Bar over lateral jumps
12 Power Snatches
100 BOLJ
9 Power Snatch
100 BOLJ
6 Power Snatch		 18m 04s
Workout Scaled
Louise Garcia 10/20/2014 CrossFit Arioch None AMRAP 12
3-6-9-12 of:
Power Cleans, 135/95
Burpees
Continue pattern, adding 3 reps each round, until time is called.
Score is rounds completed, plus repetitions.		 12 rounds 11 reps
Workout Scaled
Louise Garcia 10/20/2014 CrossFit Arioch 6x6 Backsquat 6x6 @115# lbs
Performed as RX
Louise Garcia 10/22/2014 CrossFit Arioch None 3RFT
25 wall balls (20/14)
25 KB swings (55/35)		 9m 41s
Performed as RX
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