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Athlete Date Sort Location Workout Name Description Results
Blanca M 08/04/2014 Sol CrossFit Back squat Back squat

Lv 1

20 mins to find a 1 rep max
Rest as needed

Lv 2

6-6-6-6-6-6
Build to a moderate weight
Rest 2:30 min between

Basics

Skill practice


Hang power cleans
6-6-6-6-6-6
Air squats to med ball
8-8-8-8-8-8		 125 lbs
Performed as RX
Blanca M 08/04/2014 Sol CrossFit 12 min amrap Lv 1

12 min Amrap

10 hspu
15 Rack lunges 165/115
20 slam balls 30/20
25 hr push ups

Lv 2

12 min amrap

10 pike push ups
12 rack lunges 95/55
14 slam balls 20/20
16 push ups

Basics

12 min amrap

8 push ups
10 sit ups
12 air squats
Run 200m		 4 rounds 20 reps
Performed as RX
Blanca M 08/02/2014 Sol CrossFit Jackie 1000 meter row
45 pound Thruster, 50 reps
30 pull-ups		 11m 05s
Performed as RX
Blanca M 08/02/2014 Sol CrossFit CrossFit Baseline For time:
500m row
40 squats
30 situps
20 pushups
10 pullups


Rest 15 min between workouts		 7m 41s
Performed as RX
Blanca M 07/14/2014 Sol CrossFit Back Squat Warm up
3-3-3
40%-55%-70%

Working set
3-3-3
80%-85%-90%		 112 lbs
Performed as RX
Blanca M 07/12/2014 Sol CrossFit Partner wod Level 1

Run 400m(one partner carries a plate(45/25) the other carries a med ball overhead)

100 burpees(split any way you want)
100 power cleans 135/95
100 Kbs 70/53
***(you may break up the work anyway you decide and do it in any order, even coming back to finish a movement)
Run 400m with nothing :)

Level 2

Scale to half reps


 29m 42s
Performed as RX
Blanca M 07/10/2014 Sol CrossFit Hang cleans Warm up 5-5-5(40%,50%,60%)
Working set 5-5-5
Start at 75%,80%,85%(advanced athletes max out reps on last set)		 55x8 lbs
Performed as RX
Blanca M 07/10/2014 Sol CrossFit 2012 Reebok CrossFit Games Rope Sled Death by hang power clean :)
13 rounds 2 reps
Performed as RX
Blanca M 07/08/2014 Sol CrossFit Shoulder press Warm up 5-5-5(40%,50%,60%)
Working set 5-5-5
Start at 75%,80%,85%(advanced athletes max out reps on last set)		 53 lbs
Performed as RX
Blanca M 07/08/2014 Sol CrossFit 10 rounds
Lv1
Run 400 m
10 sh 2 oh 135/95
50 du
20 sh 2 oh 115/75
50 du
30 sh 2 oh 95/55
Run 400m

Lv2

Run 200m
20wall balls 14/10
Run 200m
20 wall balls 14/10
Run 200m		 5m 07s
Performed as RX
Blanca M 07/05/2014 Sol CrossFit For time In teams of 4

Complete 2500m row each(broken up into 500m intervals)
One partner rows
One partner completes 20kbs 70/53
One partner completes 20 wall balls 20/14
One partner rests

When the 500m row is complete, switch. If any of the partners fail to complete the work in that time it's a 20 burpee penalty for the resting partner. 		45m 00s
Performed as RX
Blanca M 07/03/2014 Sol CrossFit Bradley 10-10-10-10-10
@60%

Rest 2 min		 125 lbs
Performed as RX
Blanca M 07/03/2014 Sol CrossFit 9 min emom 10kbs 53/35
7 burpees		 8 rounds 5 reps
Performed as RX
Blanca M 06/30/2014 Sol CrossFit Back Squat
Lv 1
Back squat
10-10-10-10-10
@60%
Rest 2 min
Lv2
Air squats
20-20-20-20-20
Rest 2 min		 55 lbs
Performed as RX
Blanca M 06/30/2014 Sol CrossFit 10 min amrap 10 min Amrap

15Jumping air squats
20 push ups
1 shuttle run		 4 rounds 25 reps
Performed as RX
Blanca M 06/25/2014 Sol CrossFit Push Press Push Press
6-6-6-6-6

Rest 2 min between sets. 		70 lbs
Performed as RX
Blanca M 06/25/2014 Sol CrossFit Push-ups, Push Press WB, Supermans, V-ups 4 rounds for time:

15 Weighted Push-ups (45#/25#)
15 Push Press Wall balls (20#/14#)
15 Supermans
15 V-ups
 9m 47s
Performed as RX
Blanca M 06/24/2014 Sol CrossFit Power Clean 1 RPM 16 minutes to find your 1 rep max Power Clean.

Rest as needed. 		75 lbs
Performed as RX
Blanca M 06/24/2014 Sol CrossFit Power Cleans & Burpees 9 min AMRAP

10 Power Cleans (155#/105#)
10 Burpees		 5 rounds 0 reps
Performed as RX
Blanca M 06/19/2014 Sol CrossFit 1 rep max Deadlift Find a 1 rep max

5-3-3-2-2-1		 195 lbs
Performed as RX