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Athlete Date Sort Location Workout Name Description Results
Ashley Ryll 09/16/2019 CFV 9.16.19 5 x 3 Overhead Squats

10:00 AMRAP
10 OH squats
30 double unders		 8 reps
Workout Scaled
Ashley Ryll 09/14/2019 CFV 9.14.19 6 rounds for time:
12 deadlifts
9 hang power cleans
6 push jerks

Run 800 m after 3 rounds
400 m after 5 rounds
200 m after 6 rounds		 18m 10s
Workout Scaled
Ashley Ryll 09/11/2019 CFV 9/11 Tribute For Time
2001 meter Run
11 Box Jumps (30/24 in)
11 Thrusters (125/85 lb)
11 Chest-to-Bar Pull-Ups
11 Power Cleans (175/115 lb)
11 Handstand Push-Ups
11 Kettlebell Swings (2/1.5 pood)
11 Toes-to-Bar
11 Deadlifts (170/115 lb)
11 Push Jerks (110/75 lb)
2001 meter Row		 28m 27s
Workout Scaled
Ashley Ryll 09/10/2019 CFV 9. 10.19 5x3 back squats

2 rounds:
4:00 AMRAP
20 box step overs (35 lb DBs, 14 box)
20 D-Ball cleans (70)
Bike for calories
4:00 rest		 20 reps
Workout Scaled
Ashley Ryll 09/09/2019 CFV 9.9.19 Tabata double unders

10:00 EMOM
1) :20/:20 single leg deadlifts
2) :30 handstand walks

10:00 AMRAP
10 deadlifts
20 push-ups
40 double unders		 4 rounds 23 reps
Workout Scaled
Ashley Ryll 09/06/2019 CFV 9.6.19 Tabata double unders

Partner workout
17:00 AMRAP
200 m run
25 wall balls
20 toes to bar
Alternate movements with your partner
 7 rounds 0 reps
Performed as RX
Ashley Ryll 09/04/2019 CFV 9.4.19 3 rounds
4:00 work/4:00 rest
2-4-6-8-10...
Thrusters (45 lb)
Bar facing burpees		 8 rounds 3 reps
Performed as RX
Ashley Ryll 09/03/2019 CFV 9.3.19 4 rounds for time
10 Devils Press (12 lb)
40 ft DB walking lunge
800 m run		 22m 01s
Workout Scaled
Ashley Ryll 08/31/2019 CFV 31 Heroes AMRAP 31 minutes (As Many Reps As Possible)
8 Thrusters (155/105#)
6 Rope Climbs (15 ft. ascent)
11 Box Jumps (30/24")

This is a Partner WOD. Partner #1 will perform the work listed above. Partner #2 will run 400m with a sandbag (45/25). Once Partner #2 returns from the run, Partner #1 will grab the sandbag and begin their 400m, while Partner #2 continues work wherever #1 left off.		 8 rounds 11 reps
Workout Scaled
Ashley Ryll 08/30/2019 CFV 8.30.19 For time
21-15-9
Power cleans (55 lbs)
Bar facing burpees

Rest until 10:00 and then complete:
For time
9-15-21
D-ball Cleans (50 lbs)
Calorie row		 7m 38s
Workout Scaled
Ashley Ryll 08/28/2019 CFV 8.28.19 12:00 EMOM
1. 5 HSPU
2. 5 Shoulder Press (45 lbs)

7:00 AMRAP
1,2,3,4,5...
Push Jerk (50 lbs)
2,4,6,8,10...
Toes to Bar		 7 rounds 19 reps
Workout Scaled
Ashley Ryll 08/26/2019 CFV 8.26.19 4 rounds:
4:00
10 strict pull-ups
10 devils press
20 sandbag step ups
Max calorie bike for score
4:00 rest		 54 reps
Workout Scaled
Ashley Ryll 08/24/2019 CFV 8.24.19 Partner Workout
5 rounds
2:00 Echo Bike
2:00 400m run
Reps is calories biked		 118 reps
Performed as RX
Ashley Ryll 08/23/2019 CFV 8.23.19 Partner workout
15:00 AMRAP
1-2-3-4-5...
Box jump overs (14)
Power clean (55 lb)
Shoulder to overhead (jerk)
Alternate complete rounds with partner		 11 rounds 8 reps
Workout Scaled
Ashley Ryll 08/21/2019 CFV 8.21.19 20:00 AMRAP
40 cal row
50 wall balls (10 lb)
40 cal bike
50 burpees		 225 reps
Performed as RX
Ashley Ryll 08/19/2019 CFV 8.19.19 400 m run
21 deadlifts (65 lbs)
21 toes to bar
400 m run
15 deadlifts
15 toes to bar
400 m run
9 deadlifts
9 toes to bar
400 m run		 12m 10s
Workout Scaled
Ashley Ryll 08/17/2019 CFV 8.17.19 30:00 AMRAP
Teams of 3
1 mile sled pull (70 lbs)
100 strict pull ups
Max calorie row		 109 reps
Workout Scaled
Ashley Ryll 08/16/2019 CFV 8.16.19 Partner workout
20:00 AMRAP
5 thrusters (45 lbs)
10 box jumps (14)
15 cal bike

2 rope climbs while partner completes full round
 11 rounds 8 reps
Performed as RX
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