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Athlete Date Sort Location Workout Name Description Results
Bryce Miner 05/02/2014 Sol CrossFit Tng Clean and Jerk Touch and Go Clean and Jerk
5-5-5-5-5
Build to a challenging weight but maintain perfect form.

Rest 3 min between		 135 lbs
Performed as RX
Bryce Miner 05/02/2014 Sol CrossFit 3 Rounds for time 10 Side to Side Push ups
10 Hspu
200 m run
20 S2S push ups
20 Hspu
200 m run
30 S2S push ups
30 Hspu
200m run


20 min time cap		 16m 08s
Performed as RX
Bryce Miner 05/01/2014 Sol CrossFit Mini Amrap 3 min amrap

7 box jumps
10 oh walking lunges

Rest 3 min

3 min amrap

1 shuttle run 30m
5 burpees
 7 rounds 3 reps
Performed as RX
Bryce Miner 04/30/2014 Sol CrossFit Snatch Grip Deadlift 8-8-8-8; done at 65% 1 RM

Rest 2 min between sets

 185 lbs
Performed as RX
Bryce Miner 04/30/2014 Sol CrossFit 8 min Amrap 200m run
Max pull ups(once you come off the bar you are done
the round)

*score is total pull ups 		70 reps
Performed as RX
Bryce Miner 04/28/2014 Sol CrossFit Power Clean 2-2-2-2-2-2
Build to a heavy double
Rest as needed		 150-175-180-195-201 lbs
Performed as RX
Bryce Miner 04/23/2014 Sol CrossFit Jerk A1. Jerk 3-3-3-2-2-2; 80% 1RM
A2. Ring push ups 10-10-10-10-10-10

Rest 3 min between sets		 135(3)-155(2)-175(3) lbs
Performed as RX
Bryce Miner 04/23/2014 Sol CrossFit Chipper 55 Wall Balls 20/14
45 Kbs 70/53
35 Box Jumps 30/24
25 Calorie Row
15 PHspu

20 min time cap		 9m 47s
Workout Scaled
Bryce Miner 04/21/2014 Sol CrossFit 14 min Amrap 5 PC 205/135
10 Burpees
15 HR Push ups
200m run		 4 rounds 30 reps
Workout Scaled
Bryce Miner 04/18/2014 Sol CrossFit Front Squat Warm up 5-5-3
Working set 3-2-1-1-1

Find 1Rm		 265-275f lbs
Performed as RX
Bryce Miner 04/14/2014 Sol CrossFit Backsquat Warm up 5-3-3

Working set 3-2-1-1-1

Find your 1Rm 		255-275-295f-292 lbs
Performed as RX
Bryce Miner 04/14/2014 Sol CrossFit 2 rounds each On a 2:30 min clock/ round
Rest 1 min between rounds

Run 200 m
Perform max Back Squats at Body weight

Row 250 m
Perform max C2B Pull ups

Ski 200 m
Perform max T2B
 130 reps
Performed as RX
Bryce Miner 04/11/2014 Sol CrossFit Deadlift/weighted pull up Warm up 5-3-3
Working set 3-3-3-3

Increase 3-5% from last week		 315 lbs
Performed as RX
Bryce Miner 04/11/2014 Sol CrossFit For Time 10 burpee pull ups
15 Hang squat cleans 185/125
10 burpee pull ups
15 Hang squat cleans 155/105
10 burpee pull ups
15 Hang squat cleans 135/95
11m 03s
Performed as RX
Bryce Miner 04/09/2014 Sol CrossFit Rounds for time 3 rounds

50 du
25 supermans
25 sit ups
20 hspu		 9m 53s
Performed as RX
Bryce Miner 04/09/2014 Sol CrossFit Deadlift/weighted pull up Warm up 5-3-3
Working set 3-3-3-3
Increase 3-5% from last week		 275-295-305-310 lbs
18(3)-26 lbs
Performed as RX
Bryce Miner 04/07/2014 Sol CrossFit None 10 Pull Ups
20 Kbs 70/53
30 Deadlifts 155/135

Rest 2 min

5 min amrap

5 Power Cleans(same weight as Deadlift)
6 T2B
7 Box over Burpees

3 rounds 13 reps
Workout Scaled
Bryce Miner 04/07/2014 Sol CrossFit Deadlift/ weighted pull up Warm up 5-3-3
Working set 3-3-3-3-3

Increase 3-5% from last week		 255-275-300-305 lbs
18(3)-26 lbs
Performed as RX
Bryce Miner 04/02/2014 Sol CrossFit Back squat/weighted push up Warm up 5-3-3
Working set 3-3-3-3		 Back squats 255(2)-275(2) lbs
Push ups 40-90-125-140 lbs
Performed as RX
Bryce Miner 04/02/2014 Sol CrossFit 9 min amrap On an ascending ladder, complete as many rounds as possible in 9 mins. Each round the reps increase by 1 per movement. Example: Round 1- 3,4,5 reps
Round 2- 4,5,6 reps
Round 3- 5,6,7 reps

3 shoulder to overhead 115/85
4 ring push ups
5 burpees		 8 rounds 26 reps
Performed as RX
Bryce Miner 03/28/2014 Sol CrossFit KBS, Push-Ups, Wall Ball, Run 13 Min AMRAP
5 Kbs 70/53
10 Hand Release Push-Ups
15 Wall Ball shots 20/14
200m Run with Plate 45/25		 4 rounds 30 reps
Workout Scaled
Bryce Miner 03/28/2014 Sol CrossFit Front Squats Warm up 5-5
Working set 8-8-8-8 rest 3 min between sets
 135-185-185-205 lbs
Performed as RX
Bryce Miner 03/26/2014 Sol CrossFit Weighted Push-Ups Warm up 5-5
Working set 8-8-8-8 rest 3 min between sets
Increase 3-5 % from last week		 33-58-70-90 lbs
Performed as RX
Bryce Miner 03/26/2014 Sol CrossFit Cardio Fun 4 rounds:
Run 400m
15 Burpees
15 Walking Lunges/leg (30 total)		 15m 08s
Performed as RX
Bryce Miner 03/25/2014 Sol CrossFit Deadlifts and Toes 2 Bar 21-15-9
Deadlift 225/155
Toes to Bar		 6m 38s
Workout Scaled
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