Ruel Ong

Hometown:
Las Vegas, Nevada
Gym:
Gender:
Male
Age:
49
Height:
6' 1"
Weight:
235 lbs

May 7, 2012

Performed at: CR8 CrossFit
Workout Name: Remote
Description: 7 Rounds For Time

15 (4 count) Flutter Kicks
10 Supermans
10 Push-ups
Results: 4m 23s
Performed as RX

36 similar workouts

Date Name WorkoutDescription Results
06/02/2012 Remote - RCF1 10 Rounds For Time

10 Hand Release Push-ups
10 Ab-mat Sit-ups (use a towel)
10 Squats
9m 13s
Performed as RX
05/30/2012 Cr8 Remote 10 minute AMRAP
(As Many Rounds As Possible)

5 prone rows
10 sit ups
15 squats
10m 06s
Performed as RX
05/23/2012 CR8 Remote 100 Burpee Challenge 9m 11s
Performed as RX
05/19/2012 CR8Remote 4 Rounds For time

5 strict dips
10 Burpees
15 Situps
300m Run
9m 53s
Performed as RX
05/16/2012 Remote 21 - 15 - 9 reps rounds of

handstand push ups
sit ups
6m 57s
Performed as RX
05/14/2012 Cr8 Remote 3 Rounds for time:

100 Meter Run
50 Mountain Climbers (L R = 2 Reps)
100 Meter Run
50 Sit Ups
100 Meter Run
50 Squats
100 Meter Run
50 single unders
22m 40s
Performed as RX
05/07/2012 Remote 7 Rounds For Time

15 (4 count) Flutter Kicks
10 Supermans
10 Push-ups
4m 23s
Performed as RX
05/04/2012 Remote 21-18-15-12-9-6-3
Overhead Walking Lunge with something heavy
Box Jump or tuck jump
10m 36s
Performed as RX
05/01/2012 CR8 Remote 12-9-6-3-6-9-12-9-6-3-6-9-12
Sprawl
Tuck Jump
9m 02s
Performed as RX
04/26/2012 Remote 21-15-9 Rep Rounds for Time

Grasshoppers (Left Right = 1 Rep)
Walking Lunges (each leg)
Hand Release Push-ups
4m 46s
Performed as RX
04/20/2012 Remote 10 rounds

15 sit ups
5 supermans
20 flutter kicks (4 count)

14m 26s
Performed as RX
04/18/2012 Remote 7 Rounds For Time

20m Overhead Walking Lunge (25lbs)
20 Hollow Rocks
13m 21s
Performed as RX
04/09/2012 CR8 Remote 7 minutes
As many rounds as possible

5 jumping squats
5 hollow rock
5 superman
9 rounds 11 reps
Performed as RX
04/06/2012 CR8 Remote 5 Rounds for Time

50 Double Unders (100 single under sub)
10 Burpees
10 Sit-ups
10 Mountain Climbers (4 Count = 1 Rep)
10 Jumping Squats
18m 10s
Performed as RX
04/03/2012 CR8 Remote For time:
Run 400 meters
150 Single under jump rope
50 Burpees
7m 39s
Performed as RX
03/30/2012 CR8 Remote 10!
(10,9,8...3,2,1) reps rounds of:

Burpees
Push ups
Sit ups
8m 02s
Performed as RX
03/28/2012 CR8 Remote Run 5K 25m 31s
Performed as RX
03/26/2012 CR8 Remote On Min Every Min for 7 minutes:

10 Jump Lunges
15 Goblet Squats w/ KB
20 Sit Ups
315 reps
Performed as RX
03/23/2012 CR8 Remote For Time:
15 Hand Release Pushups
25 Situps to Standing
12 Hand Release Pushups
20 Situps to Standing
9 Hand Release Pushups
15 Situps to Standing
6 Hand Release Pushups
10 Situps to Standing
3 Hand Release Pushups
5 Situps to Standing
6m 07s
Performed as RX
03/20/2012 CR8 Remote 20 Mar 12 10 rounds

10 push ups
10 squats
10 tuck jumps
7m 49s
Performed as RX
03/19/2012 CR8 Remote 19 Mar 12 3 rounds
25x Pull ups or prone rows
100x Squats
35x Sit-ups
50x Jumping jacks
20m 22s
Workout Scaled
03/16/2012 CR8 Remote - 16 Mar 12 5 Rounds for Time

20-16-12-8-4
Diamond Push-ups
Pistols
34m 11s
Workout Scaled
03/14/2012 CR8 Remote - 14 Mar 12 15 minute AMRAP
(As Many Rounds As Possible)

10 mountain climbers
10 push ups
10 walking lunges
16 rounds 1 reps
Performed as RX
03/07/2012 CR8 Remote 2 Rounds for time

Burpee-broad Jump 25m
Walking Lunges 25m
Burpee-broad Jump 25m
Bear Crawl 25m
Run 400m
14m 19s
Performed as RX
03/06/2012 CR8 Remote 6 Mar 12 For time:

50 burpees
75 flutter kicks (4 Count - L,R,L,R = 1 Rep)
100 push ups
150 sit ups
14m 52s
Workout Scaled
02/29/2012 CR8 Remote 13m 09s
Performed as RX
02/27/2012 CR8 Remote WOD 10m 39s
Workout Scaled
02/26/2012 CR8 Remote 26 Feb 12 20 Push-Ups
30 Sit-Ups
40 Squats
50 Push-Ups
60 Sit-Ups
70 Squats
9m 20s
Performed as RX
02/22/2012 CR8 Remote - 22 Feb 12 5 Rounds for time:

200 Meter Run
25 squats
200 Meter Run
25 push ups
200 Meter Run
25 sit ups
200 Meter Run
25 count Flutter Kicks
30m 26s
Performed as RX
02/21/2012 CR8 Remote 1 mile run for time 6m 40s
Performed as RX
02/20/2012 CR8 Remote - 20 Feb 12 5 Rounds for Time:

25 Sprawls
15 Sit-ups
10 Pushups

13m 06s
Performed as RX
02/14/2012 Remote WOD - 14 Feb 12 3 Rounds for Max Reps of:
1 minute Overhead Squats
1 minute Burpees
1 minute Mountain Climbers
Score is total reps accumulated in three rounds
244 reps
Performed as RX
02/13/2012 Remote WOD - 13 Feb 12 8 Rounds

30 Handstand Push Ups
20 Air Squats
30m 16s
Performed as RX
02/10/2012 Remote WOD - 10 FEB 12 4 Rounds

20 Push ups
25 Air squats
30 Second L-sit
15m 42s
Performed as RX
02/08/2012 Remote WOD - 8 Feb 12 5 rounds
30 flutter kicks (4 count)
30 push ups
30 mountain climbers
9m 16s
Performed as RX
02/07/2012 Remote WOD - 1 min AMRAP 5 rounds:

1 Minute AMRAP Each Station

Burpees
Tuck jumps
Broad jumps
Jump squats
464 reps
Performed as RX