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Athlete
Date
Location
Workout Name
Description
Results
Haley McCord
08/17/2012
CrossFit Eclipse
Manscape
as many rounds as possible in 12 minutes
5 x deadlifts (bodyweight)
12 x dumbbell push press (35% bodyweight)
12 rounds 5 reps
Performed as RX
Haley McCord
06/02/2013
CrossFit Eclipse
None
100 double unders
50 handstand push ups
40 toes to bar
30 jerks ( 160/100lbs)
50 meters over head walking lunges (45/35lbs)
* ideally this will be done as a pair:
50 double unders per person ( may go at the same time)
on handstand pushup, the "resting partner," will hold a handstand on the wall
on toes to bar the "resting partner," will dead hang off the bar
on the jerks the "resting partner," will hold the ( 160/100lbs) in the front rack position
on the lunges both may go, but in a single file line, 10 burpee penalty for dropping the weight on the floor. set the weight down, please. Thanks
18m 25s
Workout Scaled
Haley McCord
06/06/2013
CrossFit Eclipse
None
1000 meter run
20 ghd sit ups
800 meter run
40 toes to bar
400 meter run
60 sit ups
16m 12s
Performed as RX
Haley McCord
07/28/2013
CrossFit Eclipse
None
50 kettlebell swings ( 55/35 lbs)
40 box jumps ( 24/20")
30 burpees
20 pull ups
10 kettlebell snatches ( 55/35 lbs)
alternating arms (total reps)
11m 00s
Performed as RX
Haley McCord
06/09/2013
CrossFit Eclipse
None
60 wall balls ( 20/14lbs)
50 pull ups
40 box jumps (30,24")
30 dumbbell snatch (total reps, alternate arms @ 50/40 lbs)
14m 08s
Workout Scaled
Haley McCord
08/13/2012
CrossFit Eclipse
None
for time:
10 x pistols (alternating each leg, 20 total)
20 x box jumps (24/20")
30 x knees to elbows
40 x hand release push ups
50 x jumping pull ups
40 x hand release push ups
30 x knees to elbows
20 x box jumps (24/20")
10 x pistols (alternating each leg, 20 total)
14m 11s
Workout Scaled
Haley McCord
10/07/2013
CrossFit Eclipse
~Metcon Monday~
1,000m ROW
20 WB 20/14
15 Pullups
10 Push Ups
5 Wall Climbs
400m RUN
5 Wall Climbs
10 Push Ups
15 Pullups
20 WB
1,000m ROW
22m 05s
Performed as RX
Haley McCord
01/24/2012
CrossFit Eclipse
None
3 rounds
15 x dumbbell squat snatch (40/35lbs) right arm
15 x GHD sit ups
15 x dumbbell squat snatch (40/35lbs) left arm
15 x toes to bar
13m 54s
Workout Scaled
Haley McCord
10/21/2014
CrossFit Eclipse
None
11 min. AMRAP (3,6,9,12)
- 3 Wall Balls (20/14)
- 3 Box Jumps (24/20)
- 3 Deadlifts (95/135)
183 reps
Performed as RX
Haley McCord
10/08/2014
CrossFit Eclipse
None
2 person team 20 min. AMRAP
- 10 Pull Ups
- 10 Push Ups
- 10 KBS (70/55)
*one partner completes a round
11 rounds 20 reps
Performed as RX
Haley McCord
08/28/2012
CrossFit Eclipse
outta here
" Outta Here "
as many rounds as possible in 15 minutes
15 knees to elbows
10 dumbbell step ups onto a (20"/16") box (40/25lbs)
10 Dumbbell push press (40/25 lbs)
15 box jumps (20"/16")
4 rounds 12 reps
Performed as RX
Haley McCord
07/23/2012
CrossFit Eclipse
None
"Catch me if I fall"
as many rounds as possible in 20 minutes:
run 400 meters
5 front squats (135/95lbs)
20 double unders
run 400 meters
10 front squats ( 135/95lbs)
40 double unders
run 400 meters
15 front squats (135/95)
60 double unders
1 rounds 33 reps
Workout Scaled
Haley McCord
10/14/2013
CrossFit Eclipse
None
"Grace"
30 C&J 135/95
4m 48s
Performed as RX
Haley McCord
11/02/2012
CrossFit Eclipse
jello legs
"Jello Legs"
30 x clean and jerk (135/95lbs)
run 800 meters
30 x snatches (135/95lbs)
run 800 meters
30 x burpee into pull ups
run 800 meters
29m 00s
Workout Scaled
Haley McCord
05/18/2012
CrossFit Eclipse
Rum Runner
"Rum Runner"
1000 meter run
Row 250 meters
rest 1 minute
800 meter run
Row 250 meters
rest 1 minute
600 meter run
Row 250 meters
rest 1 minute
400 meter run
Row 250 meters
rest 1 minute
200 meter run
row 250 meters
rest 1 minute
24m 42s
Performed as RX
Haley McCord
05/17/2012
CrossFit Eclipse
The Big Clean Complex
"The Big Clean Complex"
6 complete rounds for load:
a) high hang squat clean (hip crease) hang squat clean (above knee) squat clean (from floor) Push press
b) high hang squat clean (hip crease) hang squat clean (above knee) squat clean (from floor) Push Jerk
c) high hang squat clean (hip crease) hang squat clean (above knee) squat clean (from floor) Split Jerk
* you can't set the bar down between the movements, only after you press it overhead
* you have to keep the same weight for one entire round ( a,b, and c )
* post highest load completed
83 lbs
Performed as RX
Haley McCord
09/23/2013
CrossFit Eclipse
Black Mamba
- Chest 2 Bar Pull ups
- Box Jumps(30/24)
*25 Double Unders after each round
17m 30s
Workout Scaled
Haley McCord
04/07/2012
CrossFit Eclipse
None
1 km row
50 dumbbell snatch, alternating arms (30/25 lb)
750 meter row
35 dumbbell snatch, alternating arms
500 meter row
20 dumbbell snatch, alternating arms
20m 02s
Performed as RX
Haley McCord
08/01/2013
CrossFit Eclipse
None
1 mile run
50 burpees
10m 50s
Performed as RX
Haley McCord
07/30/2012
CrossFit Eclipse
eye of the tiger
1 power clean ( these are meant to be as close to your 1RM as possible)
50 double unders
50 ab mat sit ups
rest 2 minutes
1 power clean
40 double unders
40 ab mat sit ups
rest 1:30
1 power clean
30 double unders
30 ab mat sit ups
rest 1 minute
1 power clean
20 double unders
20 ab mat situps
rest 30 seconds
1 power clean
10 double unders
10 ab mat sit ups
13m 23s
Workout Scaled
Haley McCord
11/15/2013
CrossFit Eclipse
1 RM C&J
1 RM Clean and Jerk (Any Style)
118 lbs
Performed as RX
Haley McCord
08/14/2014
CrossFit Eclipse
1 RM Jerk
1 RM Jerk
133 lbs
Performed as RX
Haley McCord
08/12/2014
CrossFit Eclipse
Max Strict Press
1 RM Strict Press
80 lbs
Performed as RX
Haley McCord
05/19/2014
CrossFit Eclipse
Baseline
1 Round Split/3 Rounds for Time
500m Row
40 Squats
30 Situps
20 Pushups
10 Pullups
5m 40s
Performed as RX
Haley McCord
07/24/2012
CrossFit Eclipse
20 rep back squat
1 set of 20 rep
back squat
unbroken
113 lbs
Performed as RX
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