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Athlete	Date	Location	Workout Name	Description	Results
Bryce Miner	08/18/2014	Sol CrossFit	Aug 18	Competition Hang clean into Front Squat 1HC/3FS Start @ 70% and build to a heavy single on the hang clean Rest as needed Lv1 Hang Clean 3-3-3-3-3-3 Build to a heavy triple Rest as needed Lv2 Hang clean 6-6-6-6-6-6 Build to a moderate weight Rest as needed Basics Superset Back squat w/ bar only 8-8-8-8 Sit ups 10-10-10-10 *may build but only if form and range of motion is good Rest 3 min between Metcon Competition 11 min Ascending amrap ladder 1 hang power cleans 205/155 1 rope climbs 1 bar mu *increase reps by one every round Lv1 11 min ascending amrap ladder 1 hang power clean 175/125 1 rope climb 1 bar mu Lv2 11 min amrap 6 hang power clean 135/85 9 pull up 12 kbs 53/35 Basics 11min amrap 10 kbs 35/18 10 ring rows 10 supermans Ski 100m	Skill: competition 205x3 lbs lbs WOD : Level 1- 4 9 lbs Performed as RX
Bryce Miner	08/07/2014	Sol CrossFit	Deadlift	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 Deadlift 8-8-8-8-8 Ohs practice/mobility w/PVC only 8-8-8-8-8	348 lbs Performed as RX
Bryce Miner	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	135(6)-185(4)-225(3)-275-290-305 lbs Performed as RX
Bryce Miner	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	2 rounds 37 reps Performed as RX
Bryce Miner	08/01/2014	Sol CrossFit	Hang Power Cleans	5-3-3-2-1-1-1 40%,55%, 70%, 85%, 95%, 103%, 106%	135-155-175-185-195-205 lbs Performed as RX
Bryce Miner	08/01/2014	Sol CrossFit	For time	Lv 1 30 power cleans 135/95 Rest 5 min 60 kbs 53/35 Rest 5 min Row 250m for time Lv 2 30 hang power cleans (moderate) Rest 5 min 60 kbs 44/26 Rest 5 min Row 250m for time	4m 12s Performed as RX
Bryce Miner	07/31/2014	Sol CrossFit	Deadlift	5-3-3-2-1-1-1 40%,55%, 70%, 85%, 95%, 103%, 106%	155-175-234-275-313-334.4 lbs Performed as RX
Bryce Miner	07/31/2014	Sol CrossFit	Mini amrap	Lv 1 6min amrap Buy in 50 sit ups 10 Deadlifts 275/185 10 pull ups Rest 4 min 50 burpees for time Lv2 6 min amrap Buy in 50 sit ups 7 Deadlifts (moderate) 10 ring rows Rest 4 min 50 burpees for time	2 rounds 6 reps Workout Scaled
Bryce Miner	07/31/2014	Sol CrossFit	Deadlift	5-3-3-2-1-1-1 40%,55%, 70%, 85%, 95%, 103%, 106%	165-185-255-285-305-315-334 lbs Performed as RX
Bryce Miner	07/30/2014	Sol CrossFit	Karen	150 wall balls for time	7m 43s Performed as RX
Bryce Miner	07/30/2014	Sol CrossFit	Shoulder Press	5-3-3-2-1-1-1	75-95-135-165(f)-165(f)-155 lbs Performed as RX
Bryce Miner	07/22/2014	Sol CrossFit	Weighted pull up	Warm up 5-3-3 40%-50%-60% 5-3-1 75%-85%-95% Rest 3 min	SW - 7.5-18-20-36(3)-45f lbs Performed as RX
Bryce Miner	07/22/2014	Sol CrossFit	15 min amrap	Metcon Lv 1 15 min amrap 300m run 8 power cleans 155/105 12 pull ups 16 kbs 53/35 Lv 2 300 m run 8 high hang power cleans 8 ring rows 8 kbs	4 rounds 29 reps Performed as RX
Bryce Miner	07/21/2014	Sol CrossFit	5 rounds	Metcon Lv 1 5 rounds 3 bear complex 135/95 5 bar "facing" burpees 7 t2b Lv 2 5 rounds 7 low hang power cleans(moderate weight) 7 bar over burpees 14 sit ups	7m 22s Performed as RX
Bryce Miner	07/21/2014	Sol CrossFit	Back squat	Back squat Warm up 5-3-3 40%-50%-60% 5-3-1 75%-85%-95% Rest 3 min between sets	145-165-175-228-259-291(3) lbs Performed as RX
Bryce Miner	07/16/2014	Sol CrossFit	JT	Lv1 JT 21-15-9 Hspu (deficit for Bryce :) Ring dips Push ups Lv2 5 rounds 10 push ups 10 box dips 45 sec plank	10m 16s Performed as RX
Bryce Miner	07/15/2014	Sol CrossFit	Mini Amrap	Lv1 5 min amrap 5 squat cleans 155/105 10 push ups 5 burpees Rest 4 min 5 min amrap 12 wall balls 2 shuttle runs Lv 2 5 min amrap 12 air squats 8 pushups 6 burpees Rest 4 min 5 min amrap 10 sit ups 2 shuttle runs	8 rounds 14 reps Performed as RX
Bryce Miner	07/14/2014	Sol CrossFit	Back Squat	Warm up 3-3-3 40%-55%-70% Working set 3-3-3 80%-85%-90%	135-170-225-240-260-280 lbs Performed as RX
Bryce Miner	06/26/2014	Sol CrossFit	Deadlift -3RM	3-3-3-3-3-3 Find a 3 rep max. Rest 3 min.	175-225-245-255-265-285 lbs Performed as RX
Bryce Miner	06/26/2014	Sol CrossFit	2 AMRAPS	5 min AMRAP 8 box jumps (24"/20") 1 shuttle run Rest 4 min 5 min AMRAP 7 pull-ups 10 air squats	18 rounds 10 reps Performed as RX
Bryce Miner	06/23/2014	Sol CrossFit	Back Squat	5-3-2-1-1-1 Find a 1 rep Max Rest 3 min between sets	225-255-285-302(f) lbs Performed as RX
Bryce Miner	06/23/2014	Sol CrossFit	17 min amrap	17 min Amrap 50 pistols-scale to air squats Run 200 m 40 oh lunges 45/25-scale lunges Run 200m 30 T2B-scale sit ups Run 200m 20 wall balls 20/14 Run 200m 10 strict Hspu	1 rounds 90 reps Performed as RX
Bryce Miner	06/19/2014	Sol CrossFit	1 rep max Deadlift	Find a 1 rep max 5-3-3-2-2-1	175-225-295-315-335 lbs Performed as RX
Bryce Miner	06/19/2014	Sol CrossFit	Surprise	Death by burpee	20 rounds 14 reps Performed as RX
Bryce Miner	06/18/2014	Sol CrossFit	Chipper	30 hspu Run 200m 30 ring dips Run 200m 30 hspu 100 sit ups	11m 42s Performed as RX

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