Nicole Colon

Hometown:
Sorrento, Fl
Gym:
Extinction Crossfit Mount Dora
Gender:
Female
Age:
45
Height:
--
Weight:
--

August 21, 2014

Performed at: Extinction Crossfit Mount Dora
Workout Name: THURSDAY
Description: Skill:
Thrusters ( work to max)
10. 7. 5. 3. 2. 1. 1. 1
115 lb max thruster
ADV:
Power Squat clean to Thrusters ( Work to max)

WOD: 15 Min AMRAP
5 x Thruster (135/95)
10 x Deadlifts
15x Du's
Results: 6 rounds 0 reps
Workout scaled
Modifications at: 85 lb
Warmup: Standing roll downs to toes x 5
Wide Stance Mountain climbers across floor x 1 way
Inchworms x 1 way
PVC "good Mornings" x 20

2 similar workouts

Date Name WorkoutDescription Results
08/21/2014 THURSDAY Skill:
Thrusters ( work to max)
10. 7. 5. 3. 2. 1. 1. 1
115 lb max thruster
ADV:
Power Squat clean to Thrusters ( Work to max)

WOD: 15 Min AMRAP
5 x Thruster (135/95)
10 x Deadlifts
15x Du's 		6 rounds 0 reps
Workout Scaled
07/10/2014 Tricky Thursday SKILL:
Back OR Front Squat 1 rep Max or 3 rep Max

WOD: 12 MIN AMRAP
3 x HSPU
6 X Back Squat (135/95)
9 X Burpees

Then 1 min Rest followed by:
100 Situps 		6 rounds 0 reps
Performed as RX