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Athlete Date Sort Location Workout Name Description Results
Amanda Lalama 11/12/2014 Stars and Stripes CrossFit Beast Mode 10 min EMOTM
Deadlift x3 -

10 min EMOTM
Bench Press x5 -

10 min EMOTM
Back Squat x3 - 		95#DL, 45#BP, 45#BS lbs
Performed as RX
Amanda Lalama 11/05/2014 Stars and Stripes CrossFit Grab A Rope For Time:
Rope Climb x5
Battle Ropes x1 min
DU x300/ SU x900
Battle Ropes x1 min
Rope Climb x5		 32m 00s
Performed as RX
Amanda Lalama 11/03/2014 Stars and Stripes CrossFit Death by Wallball EMOTM: 30 min

Wallball- cannot drop the ball during the round, if he/she drops the ball he/she is OUT!
ex: @ 1 min, 1 wallball, @ 2 min, 2 wallballs, @ 15 min, 15 wallballs, etc.		 19 reps
Performed as RX
Amanda Lalama 10/27/2014 Stars and Stripes CrossFit Gimme 5 5x5
SDLHP (26#?)
Thruster (20# dumbell)

Tabata:
MB Slam (10#)
Box Jump (4 plates)		 1m 00s
Performed as RX
Amanda Lalama 10/21/2014 Stars and Stripes CrossFit Tabata Tuesday Row - ring rows + bent over rows
Pull Up - pull ups (green band + blue band / hanging)
Wall Sit - wall sit + wall sit with 5# curls
Jump Rope - fast jumping + slow jumping (singles)
Push Up - ring push ups/swimmers + box push ups
KB - swings + goblet squats
***Need to perform at least 2 different movements for each type of Tabata.***		 1 reps
Performed as RX
Amanda Lalama 10/20/2014 Stars and Stripes CrossFit Cindy XXX Complete As Much As Possible in 20 min of:
Pull Up x10
Push Up x20
Squat x30
Pull Up x15
Push Up x30
Squat x45
Pull Up x20
Push Up x40
Squat x60
Pull Up x25
Push Up x50
Squat x75
etc...		 50 reps
Performed as RX
Amanda Lalama 10/17/2014 Stars and Stripes CrossFit Oooph 50.40.30.20.10
Push Up - bar
Sit Up - ab mat
MB Slam -10#
Pull Up- red & green bands
Lunges (each leg)
***Time Cap: 45 minutes
 600 reps
Performed as RX
Amanda Lalama 10/14/2014 Stars and Stripes CrossFit Pump Day 5-4-3-2-1-1-1
Bench Press
Dead Lift		 80# Bench Press / 125# Dead Lift lbs
Performed as RX
Amanda Lalama 10/13/2014 Stars and Stripes CrossFit Max Gainz Max Reps: 2 minutes on / 2 minutes off
Box Jump
Pull Up
MB Slam
Plank
Squat
Sit Up
Broad Jump
Russian Twist		 289 reps
Performed as RX