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Athlete Date Sort Location Workout Name Description Results
Ashley McConkay 05/25/2012 CrossFit Eclipse None 4 rounds
400 meter run
4 muscle ups
40 double unders		 13m 33s
Workout Scaled
Ashley McConkay 05/25/2012 CrossFit Eclipse sugar daddy 21-15-9 reps
deadlift (225/155lbs)
400 meter run		 9m 10s
Workout Scaled
Ashley McConkay 05/16/2012 CrossFit Eclipse None 6 rounds
20 box jumps (24/20")
20 kettle bell swings (55/35 lbs)
200 meter run		 19m 21s
Workout Scaled
Ashley McConkay 05/15/2012 CrossFit Eclipse None 21-15-9 reps
row for calories
burpees		 6m 55s
Performed as RX
Ashley McConkay 05/08/2012 CrossFit Eclipse deadlift 1 rm 12 minutes to find your 1rm on deadlift 168 lbs
Performed as RX
Ashley McConkay 05/08/2012 CrossFit Eclipse sazerac as many reps as possible in 10 minutes
6 power snatches (115/85lbs)
9 toes to bar
12 box jumps (24/20")		 4 rounds 18 reps
Workout Scaled
Ashley McConkay 05/07/2012 CrossFit Eclipse None 3 rounds
10 chest to bar pullups
10 front squats (165/115lbs)
10 burpees		 9m 45s
Workout Scaled
Ashley McConkay 05/02/2012 CrossFit Eclipse None for time:
each suit of cards had been designated a movement.
1. clubs= lunges (both legs)
2. spades = slam balls
3. hearts = burpees
4. diamonds = sit ups
5. jokers = 400 meter run		 28m 44s
Performed as RX
Ashley McConkay 05/01/2012 CrossFit Eclipse push press 3rm 12 minutes to establish a 3rm push press 68 lbs
Performed as RX
Ashley McConkay 05/01/2012 CrossFit Eclipse None as many rounds as possible in 20 minutes
10 kettle bell swings (70/55lbs)
20 push ups
30 squats
40 double unders		 4 rounds 18 reps
Workout Scaled
Ashley McConkay 04/30/2012 CrossFit Eclipse Nerf herder 5 rounds
7 squat clean and jerk (135 /95 lbs)
20 box jumps (24/20")		 15m 30s
Workout Scaled
Ashley McConkay 04/29/2012 CrossFit Eclipse Michael Three rounds for time of:
Run 800 meters
50 Back Extensions
50 Sit-ups		 20m 16s
Performed as RX
Ashley McConkay 04/27/2012 CrossFit Eclipse Date Night 5 rounds
20 pull ups
30 kettle bell swings (55/35lbs)
40 double unders		 26m 04s
Workout Scaled
Ashley McConkay 04/24/2012 CrossFit Eclipse deadlift 5 rm 12 minutes to establish a 5rm deadlift 143 lbs
lbs
Performed as RX
Ashley McConkay 04/24/2012 CrossFit Eclipse 'do not cross' Five rounds
12 wall balls (20/14 lbs)
12 toes to bar		 7m 36s
Workout Scaled
Ashley McConkay 04/11/2012 CrossFit Eclipse None 5 rounds for time
Run 200 meters
10 handstand push ups
10 L- pull ups		 15m 53s
Workout Scaled
Ashley McConkay 04/10/2012 CrossFit Eclipse None 15 minute amrap
20 air squats
10 ring dips		 11 rounds 28 reps
Workout Scaled
Ashley McConkay 04/10/2012 CrossFit Eclipse back squat 3 rm 12 minutes to establish your 3rm back squat 113 lbs
Performed as RX
Ashley McConkay 04/09/2012 CrossFit Eclipse None 25 walking lunges
20 pull ups
50 box jumps (20/16")
20 double unders
25 ring dips
20 knees to elbows
30 kettlebell swings (70/55 lbs)
30 sit ups
20 dumbbell squat cleans (35/20 lbs)
25 hip extensions
30 wall balls (20/14lbs)
3 rope climbs		 23m 25s
Workout Scaled
Ashley McConkay 04/04/2012 CrossFit Eclipse None 21-15-9 reps
deadlift (225/185)
overhead squat (135/95)		 8m 23s
Workout Scaled
Ashley McConkay 04/03/2012 CrossFit Eclipse None 12 minute amrap
max handstand push ups
run 200 meters when you break a set		 125 reps
Workout Scaled
Ashley McConkay 04/02/2012 CrossFit Eclipse None 3 rounds for time
20 burpee into pull up
20 front squats (155/105lbs)
20 box jumps (24/20")

 17m 20s
Workout Scaled
Ashley McConkay 03/28/2012 CrossFit Eclipse Lucky Strike 7 rounds
1 x rope climb
10 x wall balls
15 x kettlebell swings (55/35lbs)
20 x double unders		 25m 58s
Workout Scaled
Ashley McConkay 03/27/2012 CrossFit Eclipse 1 rm split jerk 12 minutes to establish a 1 rm on split jerk 88 lbs
Performed as RX
Ashley McConkay 03/27/2012 CrossFit Eclipse None 3 rounds
one minute at each station
power snatch (75/55lbs)
box jumps (20/16")
handstand push ups
sumo deadlift high pull (75/55 lbs)
rest one minute		 0 rounds 203 reps
Workout Scaled
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