Louis Marcel Tan

Hometown:
Unknown
Gym:
CrossFit Pintados
Gender:
Male
Age:
28
Height:
5' 3"
Weight:
57 kgs

June 24, 2015

Performed at: CrossFit Pintados
Workout Name: The Shed
Description: For time.

3 rope climbs* (Intermediate: 2 rope climbs, Novice: 6 rope lay downs)

600m row (Run if not Rx)

30 overhead squat (Advanced: 42.5kg, Intermediate*: 25kg, Novice: 20kg)

600m run (run the 400m loop, then the 200m loop)

30 right arm, 30 left arm dumbbell overhead walking lunge (Advanced: 45lb, Intermediate*: 30lb, Novice: 15lbs)

16 HSPU (Intermediate*: 2 abmats, Novice: decline push ups with toes on box)

30 box jump (Advanced: 24, Intermediate*: 20, Novice: 12)

60 kettlebell swings (Advanced: 16kg, Intermediate*: 12kg, Novice: 8kg)

Scaling Guide: 25 minute cutoff, it would be wise to scale it so that you plan on finishing around 18-22 minutes. Scale up option 5 rope climbs, 1000m row, 26 HSPU (ladies do 16 head to floor), 50 box jumps, 53lb kb swing. . . same time limit.
Results: 23m 43s
Workout scaled
Modifications at: Rope climbs - Rope Lay Downs
Row - 600m Run
Overhead Squat - 25kg
Overhead walking lounge - 30lbs
HSPU - DBPU
Kettlebell Swings - 12kg

3 similar workouts

Date Name WorkoutDescription Results
03/31/2016 The Shed For time.

Rope Climbs (Performance*: 3, Athletic: 2, Health: 6 rope lay downs)

600m Row (Non-Rx: 600m Run)

30 Overhead Squat (Performance: 95lbs, Athletic*: 53lbs, Health: 33lbs)

600m run

30 right arm, 30 left arm dumbbell overhead walking lunge (Performance: 45lb, Athletic*: 30lb, Health: 15lbs)

16 Handstand Push Up (Athletic*: 2 abmats, Health: decline push ups with toes on box)

30 Box Jump (Performance: 24, Athletic*: 20, Health: 12)

60 Kettlebell Swings (Performance: 16kg, Athletic*: 12kg, Health: 8kg)		 27m 11s
Workout Scaled
06/24/2015 The Shed For time.

3 rope climbs* (Intermediate: 2 rope climbs, Novice: 6 rope lay downs)

600m row (Run if not Rx)

30 overhead squat (Advanced: 42.5kg, Intermediate*: 25kg, Novice: 20kg)

600m run (run the 400m loop, then the 200m loop)

30 right arm, 30 left arm dumbbell overhead walking lunge (Advanced: 45lb, Intermediate*: 30lb, Novice: 15lbs)

16 HSPU (Intermediate*: 2 abmats, Novice: decline push ups with toes on box)

30 box jump (Advanced: 24, Intermediate*: 20, Novice: 12)

60 kettlebell swings (Advanced: 16kg, Intermediate*: 12kg, Novice: 8kg)

Scaling Guide: 25 minute cutoff, it would be wise to scale it so that you plan on finishing around 18-22 minutes. Scale up option 5 rope climbs, 1000m row, 26 HSPU (ladies do 16 head to floor), 50 box jumps, 53lb kb swing. . . same time limit.		 23m 43s
Workout Scaled
04/14/2015 The Shed For time.

3 rope climbs* (Intermediate: 2 rope climbs, Novice: 6 rope lay downs)

600m row/run

30 overhead squat (Advanced: 42.5, Intermediate*: 25, Novice: 15)

600m run (run the 400m loop, then the 200m loop)

30 right arm, 30 left arm dumbbell overhead walking lunge (Advanced: 45lb, Intermediate*: 30lb, Novice: 15lbs)

16 HSPU (Intermediate*: 2 abmats, Novice: decline push ups with toes on box)

30 box jump (Advanced: 24, Intermediate*: 20, Novice: 12)

60 kettlebell swings (Advanced: 16kg, Intermediate*: 12kg, Novice: 8kg)

Scaling Guide: 25 minute cutoff, it would be wise to scale it so that you plan on finishing around 18-22 minutes. Scale up option 5 rope climbs, 1000m row, 26 HSPU (ladies do 16 head to floor), 50 box jumps, 24kg kb swing. . . same time limit.		 25m 00s
Workout Scaled