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Athlete Date Sort Location Workout Name Description Results
Donisha Newman 11/15/2013 None None 10 weigh swings
Throw ballls		 5m 00s
Performed as RX
Donisha Newman 11/15/2013 None None 10 weigh swings
Throw ballls		 5m 00s
Performed as RX
Christa Newman 11/15/2013 Gym None 10 weigh swings
Throw ballls		 5m 00s
Performed as RX
Christa Newman 11/15/2013 Gym None 6 pushups
12 jumping jacks 		05m 00s
Performed as RX
Christa Newman 11/15/2013 Gym Cross fit 17 25 meter shuffle
5 push up
25 meter shuffle
Bear crawl down
5 knee to elbow
Bear crawl down 		8 rounds 0 reps
Performed as RX
Donisha Newman 11/15/2013 None Cross fit 17 25 meter shuffle
5 push up
25 meter shuffle
Bear crawl down
5 knee to elbow
Bear crawl down 		3 rounds 0 reps
Performed as RX
Donisha Newman 11/15/2013 None Amrap 2x5 mins
6 weight swings
15 crunches
25 jump ropes (no rope)		 3 rounds 0 reps
Performed as RX
Christa Newman 11/14/2013 Gym None 2x5miinutes amrap
6 weight swings
15 sit-ups
25 jump ropes		 5m 00s
Performed as RX
Christa Newman 10/31/2013 Gym Crossfit #13 3 push-ups
7 squats
11 box jumps		 4 rounds 0 reps
Performed as RX
Christa Newman 10/31/2013 Gym Crossfit # 12 5meter bear crawl
8 squats
10 burpes		 4 rounds 0 reps
Performed as RX
Christa Newman 10/23/2013 Gym Crossfit # 10 Squats and weight swing 8m 00s
Performed as RX
Christa Newman 10/23/2013 Gym Crossfit # 11 10 burped
10 knees to elbows
10 walking plunges
10 push-ups
10 sit-ups
10 burped		 2 rounds 0 reps
Performed as RX
Donisha Newman 10/22/2013 Sikeston None Five rounds 50 meter run six squats 25 jump rope 10m 00s
Performed as RX
Donisha Newman 10/22/2013 None None Ten min emom four push-ups six knee to elbow eight squats 10m 00s
Performed as RX
Christa Newman 09/26/2013 SHS Gym Cross fit # 10 10 min emon
4 push ups
6 knees to elbows
8 squats 		10m 00s
Performed as RX
Christa Newman 09/24/2013 SHS gym Cross fit # 9 5rounds
50meter run
6 squats
25 jump ropes
 5 rounds 0 reps
Performed as RX
Christa Newman 09/19/2013 Gym Crosfit #8 2x5min 2min break
5 knees to elbows
7 burpees
9 box jumps		 2 reps
Performed as RX
Christa Newman 09/19/2013 Gym Crosfit #7 10min amrap
7 push ups
50 meter run
7 squats
50 meter run		 200 reps
Performed as RX
Donisha Newman 09/19/2013 Sikeston Cross fit 3x4:00 min / min In between

5 knees to elbows

7 burpees

9 box jump 		10m 00s
Performed as RX
Kristina Nash 05/07/2013 CrossFit Vise Overhead Squat 1 Rep Max - Toes to Bar Practice WO Ten rounds for max load and practice of:
1 Overhead Squat
10 Toes to Bar

Complete on a 4 minute clock.		 130 lbs
Performed as RX
Kristina Nash 05/06/2013 CrossFit Vise Two Minute Defense WOD Five rounds of:
1 Power Clean, 155#/105#
3 Hang Squat Cleans, 155#/105#
2 Jerks, 155#/105#
Sprint 200 feet

After the 5 rounds, rest 2 minutes. Repeat. Post total time, including the 2 minutes rest.		 11m 50s
Performed as RX
Kristina Nash 05/03/2013 CrossFit Vise Heavy Snatch Chipper WOD For time:
50 Kettlebell Swings, 2/1.5 pood
4 Rope Climbs
30 Walking Lunges, 50#/35#
20 Burpees
10 Box Jumps, 30 inch box
5 Squat Snatches, 175#/115#
10 Box Jumps, 30 inch box
20 Burpees
30 Walking Lunges, 50#/35#
4 Rope Climbs
50 Kettlebell Swings, 2/1.5 pood		 25m 00s
Workout Scaled
Kristina Nash 05/01/2013 CrossFit Vise Power Clean - HR Push ups - Air Squats WOD AMRAP in 3 minutes of:
3 Power Cleans, 185#/125#
6 Hand Release Push ups
9 Air Squats

Rest 1 minute. Repeat for 5 cycles.		 17 rounds 26 reps
Performed as RX
Kristina Nash 04/29/2013 CrossFit Vise Row - DB Thruster - Burpee WOD Six rounds, each for time, of:
Row 500 meters
21 DB Thrusters, 45#/30#
12 Burpees
Rest 1:1 (work to rest)

There is a 3.5 minute time cap for each interval.		 21m 00s
Workout Scaled
Kristina Nash 04/26/2013 CrossFit Vise Run - Overhead Squat WOD Five rounds for time of:
Run 400 meters
7 Overhead Squats, 155#/105#

Scale loads as needed.		 16m 46s
Workout Scaled
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