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Athlete
Date
Location
Workout Name
Description
Results
Rhonda Heird
06/06/2012
CrossFit Eclipse
"Changing Faces"
as many rounds as possible in 12 minutes
10 front squats at 75% bodyweight
20 burpees
3 rounds 0 reps
Workout Scaled
mike pace
07/22/2014
YHS...yosemite hs
"Chandler"....#51
5 RFT
200m
10 squats
10 push ups
me=8:17
8m 17s
Performed as RX
mike pace
04/07/2014
boot camp
"Celebrate MLK/Caeser Chavez"...#228
5 RFT
8 deadlifts @ 235/135
10 knees to elbows
12 HR pushups
me=12:33, marcos=13:28, bill=12:30
12m 33s
Performed as RX
mike pace
01/20/2014
boot camp
"Celebrate MLK"...#228
5 RFT
8 deadlifts @ 225 (245/165)
10 knees to elbows
12 HR Push ups
me=13:09
13m 09s
Performed as RX
John Fenn
06/26/2013
CFSF
"Bruck"
Four rounds for time of:
Run 400 meters
185 pound Back squat, 24 reps
135 pound Jerk, 24 reps
27m 10s
Workout Scaled
mike pace
05/13/2014
boot camp
"Breaking Bad"....#253
3 RFT
400m run
20 toes to bar
10 back squats 185#
me=19:55, marcos=16:30, zack=14:38
19m 55s
Performed as RX
mike pace
04/02/2014
boot camp
"Bill's Choice"...#246
5 RFT
90 singles
20 sit ups
10 HR Pushups
5 Wall balls
me=14:51, bill=19:19
14m 51s
Performed as RX
mike pace
02/12/2014
boot camp
"Bill is thisss close"...#236
10-9-8-7-6-5-4-3-2-1
Back squats @ 135
sit ups
box jumps
me=11:19
11m 19s
Performed as RX
Rhonda Heird
05/15/2012
CrossFit Eclipse
"Belly Flop"
21-15-9 reps
row for calories
burpees
8m 44s
Performed as RX
mike pace
09/03/2014
boot camp
"Bear of a Bear Complex"...#267
1-2-3-4-5-6-7-8-9-10
Bear complex, every even number run 200-I did 100m
me=29:02, jess=29:03, zack=33:32, durrl=34:32
29m 02s
Performed as RX
mike pace
05/05/2014
boot camp
"Bear Complex"...#63
5RFT
power clean
front squat
push press
back squat
push press....do 7 times (35 reps per)
me/marcos/durrl
80-85-90-95-105
5 rounds 175 reps
Performed as RX
mike pace
08/10/2014
boot camp
"Bear Complex"...#63
5 RFT...1 rd= 7 sets of 7 reps
power/hang clean
front squat
push press
back squat
push press
me=85-95-100-105-120
5 rounds 245 reps
Performed as RX
mike pace
11/16/2014
boot camp
"Battle Stations"....#287
5 RFT
15 back squats 135#
12 barbell hi pull 75#
20 russian twist 25#
12 dips
11-16-14..me=19:55
marcos=15:05/Kirchert=16:15(done other day)
19m 55s
Performed as RX
mike pace
11/20/2014
boot camp
"Bah Humbug"...#289
50-40-30-20-10
single unders x 3
sit ups
deadlifts 185#
30 sec plank
me=21:43, miggy=29:20, zack=15:44
21m 43s
Performed as RX
Brad Haines
12/20/2012
Crossfit Magna
"Arnie"
21 TGU-r (35#)
50 KBS (53#)
21 OHS-r
50 KBS
21 OHS-l
50 KBS
21 TGU-l
28m 44s
Workout Scaled
mike pace
01/14/2014
madera hs track
"Anti A-Rod"...#188.."Twilight vs Chupacabra"
8 x 200m, 90 sec rest
me=56/53/51/51/46/46/48/46
miggy=105/105/55/120/112/108/111/100
1.00 mi
Performed as RX
mike pace
03/25/2014
madera hs track
"Anti A Rod"...#75
10 x 200
me= :41PR-50
marcos= :47-53
bill= :55-1:05
1.40 mi
Performed as RX
mike pace
07/23/2014
boot camp
"All Legs Mo Fo"....#262
WOD
5 x 10 back squats...145-165-185-195-200lbs
5 x 10 wallking lunges (each leg=1)....20lbs
5 x 20 air squats...
5 x 20 butterfly kicks (each leg=1)....
marcos=17:08, miggy=17:37
17m 08s
Performed as RX
Brad Haines
08/05/2014
Crossfit Magna
"Airdyne Jackie"
100 calorie Airdyne
50 Thrusters (45#)
30 Pullups
8m 52s
Performed as RX
mike pace
09/15/2014
boot camp
"Air Force"....#273
20 Thrusters
20 sumo DL Hi pulls
20 push press
20 front squat
20 back squat
20 box jumps
100m run after each lift95# all liftsrun and box jumps added by me
9-15-14me=25:48
25m 48s
Performed as RX
Brooke R
05/18/2016
None
"Air Force"
20 Thrusters
20 Sumo deadlift high pulls
20 Push jerks
20 Overhead squats
20 Front squats
4 burpees every minute on the minute
RX 95/65
18m 56s
Performed as RX
mike pace
09/07/2014
boot camp
"Adam Tattoos Well"...#268
5 RFT
12 deadlifts
9 hang cleans
6 front squats
3 push press..all 135#
me=23:32, zack=21:38
23m 32s
Performed as RX
mike pace
03/31/2014
boot camp
"Abyss"....#245
5 X 4 back squats, 75%= 275#...then
WOD
10-9-8-7-6-5-4-3-2-1
Bench 155# or 95#
Jumping lunges 2 ct
200m
me/marcos=28:27, durrl=16:21, jason=24:05, bill=24:30
28m 27s
Performed as RX
mike pace
07/13/2014
YHS...yosemite hs
"8 mins my ass"...#260
4 RFT
5 burpees
10 air squats
15 box jumps
20 sit ups
200m run
me=17:38
17m 38s
Performed as RX
mike pace
11/11/2013
boot camp
"47 is the new 25"....#150
25 AMRAP
150 singles
50 squats
50 push ups
50 KB swings 45#
50 deadlifts 135#
50 box jumps
10 dips
me=21:35, forgot 50 sit ups, also 10 burpee/dips
21m 35s
Performed as RX
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