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Guillermo Reina

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August 5, 2014

Workout Name:	CFFB
Description:	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
Results:	5 rounds 110 reps Performed as RX
Warmup:	10 MIN STAIRMASTER

19 similar workouts

Date	Name	WorkoutDescription	Results
10/30/2014	CFFB THU	SWOD Squat 35 (add 5 lbs to last workout) Bench 35 (add 2.5 lbs to last workout) Conditioning Every 2 minutes You have two (2) minutes to complete each of the following sets: 1. 155 lbs Thrusters 5 reps Sprint 120 yards 2. 155 lbs Thrusters 6 reps Sprint 100 yards 3. 155 lbs Thrusters 7 reps Sprint 80 yards 4. 155 lbs Thrusters 8 reps Sprint 60 yards 5. 155 lbs Thrusters 9 reps Sprint 40 yards 6. 155 lbs Thrusters 10 reps Sprint 20 yards Start a running clock for this workout. At the top of each 2 minutes complete each set. If a set takes you 60 seconds, you have the rest of the minute to rest. Remember at the top of each 2 minute time period transition to the next set. Post sets completed to comments.	6 rounds 45 reps Workout Scaled
10/09/2014	CFFB THU	SWOD Squat 35 (add 5 lbs to last workout) Bench 35 (add 2.5 lbs to last workout) DWOD The Ensign Complete as many rounds as possible in 3 minutes of: Power Clean 155 lbs 3 reps Push Ups 6 reps Air Squats/Ring Dips 9 reps Perform Air Squats on Rounds 1, 3, 5 and Ring Dips on Rounds 2, 4, 6. Repeat this sequence 6 times (6 rounds). Rest for 1 minutes between the 3 minute rounds. Post total rounds completed to comments.	15 rounds 0 reps Performed as RX
10/02/2014	CFFB THU	SWOD Squat 35 (add 5 lbs to last workout) Bench 35 (add 2.5 lbs to last workout) DWOD Complete 5 rounds: Handstand Push Ups max reps rest as needed between rounds then Complete 8 rounds: Sprint 100 yards rest 45 seconds between rounds Post total reps completed to comments	28 reps Performed as RX
09/22/2014	CFFB Mon	SWOD Squat 35 (add 5 lbs to last workout) Press 35 (add 2.5 lbs to last workout) DWOD Complete five 2 minute rounds: For each round, you have two minutes to complete the following: 75 lbs DB Thrusters 5 reps 15 Rope Climb Accents Max asscents *Rest 60 seconds between rounds Post total rope climb ascents to comments.	5 rounds 15 reps Performed as RX
09/18/2014	CFFB THU	SWOD Squat 3X5 Bench 3X5 DWOD Complete 7 rounds: Each round lasts 1 minute: 2 pood Russian KB Swings 15 reps Assault Bike or Row max distance Rest 1 minute between rounds. You have one minute to knock out 15 reps of KB swings and the rest of the minute to ride or row for max distance. Post total distance rowed or rode to comments.	926 m Performed as RX
09/17/2014	CFFB TUE	Amateur Deadlift 5 RM (add 10 lbs to last workout) DWOD Complete for time: 155 lbs Ground to Overhead 30 reps Post times to comments.	8m 00s Performed as RX
09/15/2014	CFFB MON	SWOD SQUAT 3X5 PRESS 3X5 DWOD Complete for time: True Push Ups 100 reps 45 lbs Barbell Walking Lunge 100 yards Once you have completed 100 reps of true push ups, put an empty bar on your back and lunge 100 yards. Post times to comments.	10m 00s Performed as RX
09/08/2014	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
09/02/2014	CFFB TUE	Deadlift 5 RM (add 10 lbs) Strict Pull Ups 3 x max reps Conditioning 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	35 reps Performed as RX
08/28/2014	CFFB THU	SWOD Squat 35 (add 5 lbs) Bench 35 (add 2.5 lbs) DWOD Complete 6 rounds: Plyo Push Ups max reps 20 yard Shuttle Run Perform a plyo push up by placing one hand on a 45 lbs plate and the other on the floor, perform an explosive push up that allows you to transition the hand on the floor to hand on the plate. Rest as needed between efforts. Post fastest time to comments.	10m 00s Performed as RX
08/14/2014	cffb thu	SWOD Squat 35 (add 5 lbs) Bench Press 35 (add 2.5 lbs) DWOD Complete for time: Sprint 1/2 Gasser 50 lbs DB Hang Power Cleans 20 reps Ring Pull Ups 5 reps Sprint 1/2 Gasser 50 lbs DB Hang Power Cleans 15 reps Ring Pull Ups 5 reps Sprint 1/2 Gasser 50 lbs DB Hang Power Cleans 10 reps Ring Pull Ups 5 reps Sprint 1/2 Gasser 50 lbs DB Hang Power Cleans 5 reps Ring Pull Ups 5 reps Post times to comments.	10m 14s Performed as RX
08/12/2014	CFFB TUE	SWOD Deadlift 5 RM (add 10 lbs to last workout) Pull Ups 3 x max reps (3 mins rest) DWOD Complete 5 rounds for time: Bear Crawl 20 yards 315 lbs Deadlifts 3 reps Lateral burpees over the bar 5 reps *For bear crawl, go 10 yards turn and crawl back 10 yards. Post times to comments.	9m 14s Performed as RX
08/11/2014	CFFB MON	SWOD Squat 35 @ 380# Press 35 @ 155# DWOD Complete: 8 x 5 Consecutive Broad Jumps Jump for max height and distance. The goal is to tie each jump together for a set of 5 jumps. then. Complete as many rounds as possible in 15 minutes: Supine Ring Pull Ups 10 reps True Push Ups 10 reps Post total rounds completed.	12 rounds 240 reps Performed as RX
08/10/2014	CFFB SAT	Complete 4 rounds for total reps of: 30 seconds Arm KB Power Snatch RT 1.5 pood Rest 30 seconds 30 seconds One Arm KB DB Power Snatch LT 1.5 pood Rest 30 seconds 30 seconds Supine Ring Row Rest 30 seconds 30 seconds- KB Thrusters 1.5 pood Rest 30 seconds Post total reps to comments.	168 reps Performed as RX
08/07/2014	CFFB THU	Strength Squat 35 @ 375# DWOD O.G. Volkswagen 21, 15, 9 reps of: Bench Press @ Body Weight Pull Ups Post times to comments.	13m 44s Performed as RX
08/05/2014	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
08/04/2014	CFFB MON	Strength WOD Squat 35 (370#) Press 35 (165#) DWOD Complete 5 rounds for time: 2 pood Russian KB Swings 20 reps Push Ups 20 reps Post times to comment.	8m 44s Performed as RX
07/29/2014	CFFB TUE	Strength WOD Deadlift 5 RM @ 365# Ring Pull Ups 3 x max reps (3 min rest) 12-10-8 reps Daily WOD 12, 9, 6, 3 reps of: Deadlifts @ 75% of last set of 5 reps (275#) Ring Dips Post times to comments 6 min	6m 13s Performed as RX
07/28/2014	CFFB MON	Press 35 @ 155# DWOD CrossFit Football Bear Complete 4 rounds: Complete the following cycle 7 times to complete 1 round: Power Clean 1 rep Thruster 1 rep Back Squat - 1 rep Rack Jerk - 1 rep After cycle is completed 7 times complete: 25 lbs Pull Ups 7 reps Rest 3 minutes between sets Work up to the heaviest set possible on the complex. Keep the pull up weight constant. If the weight is dropped this constitutes a miss. Coming off the bar during the pull ups constitutes a miss. Count number of total misses and complete that number in pull ups after the workout has ended. Post weight used and number of misses to comments	7m 00s Performed as RX