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Athlete Date Sort Location Workout Name Description Results
Carly Evans 09/08/2014 Rogue River CrossFit None Power snatch 3-3-3-3 (no more than 70%) 35-45-45-45 lbs
Performed as RX
Carly Evans 09/05/2014 Rogue River CrossFit DT Five rounds for time of:
155/115 pound Deadlift, 12 reps
155/115 pound Hang power clean, 9 reps
155/115 pound Push jerk, 6 reps		 7m 18s
Workout Scaled
Carly Evans 09/04/2014 Rogue River CrossFit None 15 rounds every 70 seconds:
3x single arm KB thruster (53/35)
3x burpee broad jumps (5 rounds each forward, lateral, and rotational)		 0m 52s
Workout Scaled
Carly Evans 08/28/2014 Rogue River CrossFit None For time 12-10-8-6-4-2 reps of:
ground-to-waist (deadlift)
waist-to-shoulder (hang clean)
shoulder-to-overhead (push press)
*load: 145/105		 7m 31s
Workout Scaled
Carly Evans 08/27/2014 Rogue River CrossFit None Find max height box jump 26 in
Performed as RX
Carly Evans 08/25/2014 Rogue River CrossFit None 5 rounds for time:
90x double-unders
15x overhead squats (95/65)		 16m 36s
Workout Scaled
Carly Evans 08/25/2014 Rogue River CrossFit None Overhead squat 3-3-3
Overhead squat 2-2
Overhead squat 1		 15-35-45-55-55-60 lbs
Performed as RX
Carly Evans 08/23/2014 Rogue River CrossFit None Every 90 seconds for 8 rounds:
Rd 1: run 200m
Rd 2: 2x power snatch + 6x burpee broad jumps forward
Rd 3: run 200m
Rd 4: 2x squat snatch + 6x burpee broad jumps lateral
Rd 5: run 200m
Rd 6: 2x hang power snatch + 6x burpee broad jumps rotational
Rd 7: run 200m
Rd 8: 2x hang squat snatch + 6x rolling burpees
*self-select snatch load and keep same throughout		 1m 19s
Performed as RX
Carly Evans 08/22/2014 Rogue River CrossFit None Turkish Get-Up work up to heavy single with bar 25 lbs max lbs
Performed as RX
Carly Evans 08/22/2014 Rogue River CrossFit None For time:
100x rotational wall balls (20/14)
90x KB swings (53/35)
80x lateral box jumps (24"/18")
*partition as desired		 14m 29s
Workout Scaled
Carly Evans 08/20/2014 Rogue River CrossFit None Sumo deadlift 3-3-3
Sumo deadlift 2-2
Sumo deadlift 1		 95-105-115-135-145-155 lbs
Performed as RX
Carly Evans 08/19/2014 Rogue River CrossFit None AMRAP 12 minutes:
5x pull-ups, 5x push-ups (normal)
5x pull-ups, 5x push-ups (narrow)
5x pull-ups, 5x push-ups (wide)
35x double-unders		 4 rounds 15 reps
Workout Scaled
Carly Evans 08/18/2014 Rogue River CrossFit None Thruster 3-3-3
Thruster 2-2
Thruster 1		 65-65-65-75-85-95 lbs
Performed as RX
Carly Evans 08/18/2014 Rogue River CrossFit None For time:
15x clean, 5x overhead lunges
10x clean, 10x overhead lunges
5x clean, 15x overhead lunges
*load: 135/95		 10m 31s
Workout Scaled
Carly Evans 08/14/2014 Rogue River CrossFit None 4 rounds for time:
8x front squat (225/155)
Run 400m		 14m 28s
Workout Scaled
Carly Evans 08/13/2014 Rogue River CrossFit None Deadlift 5-5-5
*40/50/60%		 95-115-135 lbs
Performed as RX
Carly Evans 08/12/2014 Rogue River CrossFit None 8 rounds 20 seconds work / 10 seconds rest: box jumps (24/18)
Rest 2 minutes
8 rounds 20 seconds work / 10 seconds rest: push press (75/45)		 98 reps
Performed as RX
Carly Evans 08/11/2014 Rogue River CrossFit None Split Jerk 5-5-5
*40/50/60%		 35-45-55 lbs
Performed as RX
Carly Evans 08/11/2014 Rogue River CrossFit None AMRAP 20 minutes:
15x pull ups
30x push ups
45x squats
*each set partitioned into 1/3 normal, narrow, and wide hands or feet		 4 rounds 30 reps
Workout Scaled
Carly Evans 08/07/2014 Rogue River CrossFit None 7 rounds 40 seconds work / 80 seconds rest:
4x burpee with 180 degree turn,
then AMRAP KB swing (53/35)		 122 reps
Performed as RX
Carly Evans 08/06/2014 Rogue River CrossFit None Push Press 5-5-5
*40-50-60%		 55-65-75 lbs
Performed as RX
Carly Evans 08/05/2014 Rogue River CrossFit None For time:
Wall ball (20/14) 20-18-16-14-12-10-8-6-4-2
Bent over row (95/65) 10-9-8-7-6-5-4-3-2-1		 10m 54s
Performed as RX
Carly Evans 08/04/2014 Rogue River CrossFit None 12 rounds 20 seconds work / 50 seconds rest:
Odd: vertical jump + broad jump + repeat (alternate forward/lateral/rotational broad jumps between rounds)
Even: push ups (alternate normal/narrow/wide hands between rounds)		 162 reps
Workout Scaled
Carly Evans 08/04/2014 Rogue River CrossFit None Squat Clean 5-5-5
*40-50-60%		 65-75-75 lbs
Performed as RX
Carly Evans 08/02/2014 Rogue River CrossFit None For time:
Run 600m
3 rounds - 15x KB swings (53/35) + 12x body rows (4x each normal/narrow/wide grip)
Walking lunges 80m		 14m 11s
Performed as RX
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