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Athlete Date Sort Location Workout Name Description Results
Brad Haines 04/15/2015 Crossfit Magna xtra work "b" Strong Lifts Back Squat 5-5-5-5-5
Strict Press 5-5-5-5-5
Deadlift 5

Pistols 3x10 (started with med ball, ended with green band)		 200-200-200-200-200 lbs
105-105-105-105-105 lbs
245 lbs
lbs
Performed as RX
Brad Haines 04/14/2015 Crossfit Magna Jackie 1000 meter row
45 pound Thruster, 50 reps
30 pull-ups		 7m 45s
Performed as RX
Brad Haines 04/13/2015 Crossfit Magna Xtra work "A" Strong lifts Back Squat 5-5-5-5-5
Bench Press 5-5-5-5-5
Barbell Row 5-5-5-5-5

Pistols did 20 reps		 200-200-200-200-200 lbs
160-160-160-160-160 lbs
115-115-115-115-115 lbs
Performed as RX
Brad Haines 04/11/2015 None None COMP CLASS
0) http://theoutlawway.com/2014/04/20/140421/
1) EMOM-5 odd: 6/4 MU, even: 5 C&J (135/93)
2) Death by 10 ft HS walk (5 min - 50 ft cap, if you fail to make a distance unbroken, repeat it the following minute)
3) 3 Rounds for time
2 rope Climbs
4 Squat Cleans (225/135#)		 1m 00s
Performed as RX
Brad Haines 04/11/2015 Crossfit Magna xtra work "B" strong lifts Back Squat 5-5-5-5-5
Overhead Press 5-5-5-5-5
Deadlift 5
 190-190-190-190-190 lbs
100-100-100-100-100 lbs
235 lbs
lbs
Performed as RX
Brad Haines 04/10/2015 Crossfit Magna None WOD
30 Wall balls (25/20#)
30 C2B Pull-ups
30 Pistols (alternating)
30 DB Snatch (comp: 75/50)

* Log time to Journals
8m 40s
Workout Scaled
Brad Haines 04/10/2015 Crossfit Magna None STRENGTH
3RM Thruster



 95-115-135-155-175-185 lbs
Performed as RX
Brad Haines 04/10/2015 Crossfit Magna xtra work For time:
21-15-9
Strict HSPU

10 Ring MU

 8m 24s
Performed as RX
Brad Haines 04/09/2015 Crossfit Magna Xtra work "A" strong lifts Back Squat 5-5-5-5-5
Bench Press 5-5-5-5-5
Barbell Row 5-5-5-5-5

Prowler Push 10x10m
185-185-185-185-185 lbs
145-145-145-145-145 lbs
135-135-135-135-135 lbs
lbs
lbs
Performed as RX
Brad Haines 04/08/2015 Crossfit Magna xtra work"B" strong lifts Back Squat 5-5-5-5-5
Overhead Press 5-5-5-5-5
Dead lift 5
Strict Pullups 		155-155-155-155-155 lbs
90-90-90-90-90 lbs
190 lbs
10-12-7 lbs
Performed as RX
Brad Haines 04/07/2015 Crossfit Magna None WOD
7 Rounds
7 Power Snatch (95/63#)
7 Burpee over the bar		 7m 58s
Performed as RX
Brad Haines 04/07/2015 Crossfit Magna None EMOM-14
Bench Press 3-3-3-3-3-3-3
Squat 3-3-3-3-3-3-3		 135-185-215-245-275-225-225 lbs
135-185-215-245-255-255-255 lbs
lbs
Performed as RX
Brad Haines 04/06/2015 Crossfit Magna Helen Three rounds for time:
Run 400 meters
1 1/2 pood Kettlebell X 21 swings (or 55 pound dumbbell swing)
12 Pull-ups		 10m 01s
Performed as RX
Brad Haines 04/06/2015 Crossfit Magna None STRENGTH
Pause Jerk 3-3-3-3-3



@ 60-70%		 135-155-155-155-155 lbs
Performed as RX
Brad Haines 04/03/2015 Crossfit Magna None 3 rounds for time:
80 calorie airdyne
30 box jumps (24")
30 wall balls (25#)

rest 3 min between rounds		 30m 02s
Performed as RX
Brad Haines 04/03/2015 Crossfit Magna None Back Squat 10-8-6

at 60%, 70%, 80% 1RM Back Squat		 205-235-275 lbs
Performed as RX
Brad Haines 04/02/2015 Crossfit Magna None STRENGTH
EMOM-12
2 Bench Press (225#)

* Goal is to add weight every minute

WOD
100 calorie row
75 Push-ups
50 Burpees		 12m 48s
Performed as RX
Brad Haines 04/01/2015 Crossfit Magna None STRENGTH
Barbell Step-ups 5x10 (95, 115, 135, 145, 115)

* Please note that these should start from the rack with the bar on your back and should be to a stack of plates, 16 inch box, or 20 inch box

WOD
tabata sit-ups
- rest 1 min -
tabata squats

* Score low round for each exercise
 1 reps
Performed as RX
Brad Haines 03/31/2015 Crossfit Magna None STRENGTH
5x1 Overhead Squat (w/1 sec pause) @ 80% (155#)

WOD
3 Rounds, rest 2 min between rounds
400m run
25 Pull-ups/Push-ups/Burpees

* Log time to Journals		 11m 04s
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 03/24/2015 Crossfit Magna None STRENGTH
Overhead Squat 5x2 @ 75% w/ 2 sec pause in bottom

* If you don't know your max, start light and add weight over 7 sets

WOD
3 Rounds of:
10 DB Thrusters
8 Pull-ups
6 SDHP (95/63#)
4 Lateral Burpees
2 Muscle-ups

* 10 minute time cap. Log time to Journals.		 9m 04s
Performed as RX
Brad Haines 03/23/2015 Crossfit Magna None STRENGTH
EMOM-20
1 Deadlift
1 Hang Clean Pull (NOT HIGH PULL)
1 Hang Clean
(95, 115, 135, 145, 155...95)
* Start light and work up until minute 11 and then starting min 12 work back down using the same weights and jumps you made on the way up

WOD
3 Rounds
800m run
30 sit-ups
15 box jumps (24/20")		 18m 02s
Performed as RX
Brad Haines 03/21/2015 Crossfit Magna None 2 RTF:
1000m row
20 box jumps		 7m 00s
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 03/17/2015 Crossfit Magna None STRENGTH
Alternating minutes for 20 minutes
odd: 3 Power Cleans
even: 3 Push Jerks

* Start light and work up. Use the same weight for 4 minutes before adding weight.

WOD
Double Tabata
- Burpees
- Thrusters 75#

* Alternate between the 2 exercises for 16 rounds and log total reps
** Open competitors sub 75/53# Thrusters for sit-ups		 91 reps
Performed as RX
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