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Athlete Date Sort Location Workout Name Description Results
Ashley Ryll 01/01/2020 CFV Clovis 10 mile run
150 burpee pull ups		 1h 6m 20s
Workout Scaled
Ashley Ryll 12/07/2019 CFV Pearl Harbor 12.7.41 2 rounds for time:
12 ring dips
7 power cleans
41 DU
12 ring dips
7 front squats
41 DU
12 ring dips
7 shoulder to overhead
41 DU		 14m 59s
Workout Scaled
Ashley Ryll 11/11/2019 CFV Armistice 11:00 AMRAP
11 power cleans
11 lateral burpees
19 deadlifts
18 pull-ups		 1 rounds 49 reps
Workout Scaled
Ashley Ryll 11/09/2019 Cfv 20.5 40 pull ups
80 cal row
120 wall balls		 18m 57s
Workout Scaled
Ashley Ryll 11/06/2019 CFV 11.6.19 Sumo Deadlift
Build to heavy of 3s		 145 lbs
Performed as RX
Ashley Ryll 11/01/2019 CFV 20.4 30 box jumps
15 clean and jerks, 65 | 95 lb. 30 box jumps
15 clean and jerks, 85 | 135 lb. 30 box jumps
10 clean and jerks, 115 | 185 lb. 30 single-leg squats
10 clean and jerks, 145 | 225 lb. 30 single-leg squats
5 clean and jerks, 175 | 275 lb. 30 single-leg squats
5 clean and jerks, 205 | 315 lb.
20-in. box 24-in. box
Time cap: 20 minutes

20-in. box, 14-lb. medicine-ball step-up, C&J 35-55-75- 95-115-135 lb.		 162 reps
Workout Scaled
Ashley Ryll 10/28/2019 CFV 10.28.19 7:00 AMRAP
10 OHS
10 box jumps
10 pull-ups (C2B)		 3 rounds 14 reps
Workout Scaled
Ashley Ryll 10/25/2019 CFV CrossFit Open 18.4 For time:
21 deadlifts, 225 lb.
21 handstand push-ups
15 deadlifts, 225 lb.
15 handstand push-ups
9 deadlifts, 225 lb.
9 handstand push-ups
21 deadlifts, 315 lb.
50-ft. handstand walk
15 deadlifts, 315 lb.
50-ft. handstand walk
9 deadlifts, 315 lb.
50-ft. handstand walk

Time cap: 9 min.		 103 reps
Workout Scaled
Ashley Ryll 10/23/2019 CFV 10.23.19 10:00 EMOM
A) 5 deadlifts + 3 box jumps
B) :30 hollow body banded pulls

10:00 AMRAP
Max cal bike
Every 2:00 perform
10 KB Sumo deadlift high pulls (53 lbs)
15 sit ups		 50 reps
Performed as RX
Ashley Ryll 10/18/2019 CFV 20.2 20:00 AMRAP
4 DB Thrusters (20 lbs)
6 knee raises
24 single unders		 650 reps
Workout Scaled
Ashley Ryll 10/16/2019 CFV 10.16.19 5x3 Back Squat @ 80% max

8:00 AMRAP
5 D-ball cleans
10 cal echo bike		 5 rounds 3 reps
Workout Scaled
Ashley Ryll 10/14/2019 CFV 10.14.19 5 sets:
5 deadlifts
5 strict HSPU

For time:
5 rounds:
10 toes to bar
15 wall balls
16 cal row		 12m 07s
Workout Scaled
Ashley Ryll 10/11/2019 CFV 20.1 10 rounds for time
8 ground to overheads
10 bar facing burpees
15:00 time cap		 148 reps
Workout Scaled
Ashley Ryll 10/09/2019 CFV 10.9.19 1) Every 3:00 x 5 sets
15-12-9-6-3
Snatch work, build weight each set

2) 3 rounds for time
12 toes to bar
15 power cleans
18 box jumps		 7m 10s
Workout Scaled
Ashley Ryll 10/08/2019 CFV 10.8.19 Partner workout

10:00 AMRAP
1:00 echo bike
12 pull-ups

2:00 rest

10:00 AMRAP
1:00 row
16 DB snatches

Reps are max calories for each set
Alternate movements with partner		 134 reps
Workout Scaled
Ashley Ryll 10/07/2019 CFV 10.7.19 Build to heavy
5x2 front squat

For time:
1600 m run
9 thrusters
800 m run
15 thrusters
400 m run
21 thrusters		 17m 52s
Workout Scaled
Ashley Ryll 10/04/2019 CFV 10.4.19 12:00 AMRAP
12 clean and jerks
12 pull ups
12 thrusters
12 toes to bar		 2 rounds 18 reps
Workout Scaled
Ashley Ryll 10/02/2019 CFV CrossFit Games Open 11.1 Complete as many rounds and reps as possible in 10 minutes of:
30 Double-unders
15 Power snatches

The Power snatch loads are as follows:
Men and Masters Men 45-49, 50-54: 75lbs/35kg
Women and Masters Women 45-54: 55lbs/25kg
Masters Men 55-59, 60 : 65lbs/30kg
Masters Women 55-59, 60 : 45lbs/20kg		 5 rounds 2 reps
Workout Scaled
Ashley Ryll 09/30/2019 CFV 9.30.19 Partner Workout
20:00 AMRAP
10 pull-ups
10 single arm DB Devils Press
10 box step ups
20/15 cal row
Calories rowed = reps		 127 reps
Workout Scaled
Ashley Ryll 09/28/2019 CFV 9.28.19 5 sets:
5 deadlifts
5 HSPU

16:00 AMRAP w/ partner
Bike, row, or ski for max cals
On even mins one partner does 5 d-ball cleans
On odd mins one partner does 5 burpees pull-ups		 207 reps
Performed as RX
Ashley Ryll 09/27/2019 CFV CrossFit Open 14.4 Complete as many rounds and repetitions as possible in 14 minutes of:
60-calorie row
50 toes-to-bars
40 wall-ball shots, 20 lb. to 10-foot target
30 cleans, 135 lb.
20 muscle-ups		 200 rounds 0 reps
Workout Scaled
Ashley Ryll 09/23/2019 CFV 9.23.19 5x3 Front Squat

15:00 AMRAP
10 thrusters
10 pull-ups (C2B)
Run 400 m at 0:00, 5:00, and 10:00		 5 rounds 10 reps
Workout Scaled
Ashley Ryll 09/21/2019 CFV 9.21.19 Partner workout
6 rounds:
2:00
25 wall balls
Max bike for cals
2:00 rest while partner works		 103 reps
Workout Scaled
Ashley Ryll 09/20/2019 CFV CrossFit Open 16.3 Complete as many rounds and reps as possible in 7 minutes of:
10 power snatches
3 bar muscle-ups

Men use 75 lb.
Women use 55 lb.		 4 rounds 5 reps
Workout Scaled
Ashley Ryll 09/18/2019 CFV 9.18.19 15:00 build to heavy
1 clean
1 front squat
1 split jerk

3 rounds for time
12 clean and jerks
400 m run		 10m 19s
Workout Scaled
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