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Athlete Date Sort Location Workout Name Description Results
Cathy Rinck 05/29/2014 Rogue River CrossFit None Power Clean 5-5-5
*65/75/85%
*on last set perform as many reps as you can with good quality		 45-50-55 lbs
Performed as RX
Cathy Rinck 05/29/2014 Rogue River CrossFit None AMRAP 15 minutes:
10x anterior lunges
20x KB swings (53/35)
10x posterior lunges
20x KB halos (53/35)		 7 rounds 40 reps
Workout Scaled
Cathy Rinck 05/26/2014 Rogue River CrossFit None Front squat 5-5-5
*65%-75%-85%
*on last set perform as many reps as possible		 45-55-65 lbs
Performed as RX
Cathy Rinck 05/26/2014 Rogue River CrossFit None 4 rounds for time:
8x front squat (225/175)
Run 400m		 11m 06s
Workout Scaled
Cathy Rinck 05/22/2014 Rogue River CrossFit None For time:
Run 400m
20x deadlift (225/135)
40x chest-to-bar pull-ups
60x push-ups (20 each of normal, narrow, wide)
Run 400m		 10m 26s
Workout Scaled
Cathy Rinck 05/21/2014 Rogue River CrossFit None Split Jerk 3-3-3-1-1-1 45-55-60-65-70-70 lbs
Performed as RX
Cathy Rinck 05/20/2014 Rogue River CrossFit None 10 rounds 45 seconds work / 15 seconds rest:
Push-ups with feet elevated 5, 10, 15,...(use box below)
Lateral box jumps 10, 15, 20,...(choose height)
Frontal plane pivots with KB backpack carry 15, 20, 25,...(each side, choose load)		 142 reps
Workout Scaled
Cathy Rinck 05/19/2014 Rogue River CrossFit None Overhead squat 3-3-3-1-1-1 45-50-55-60-60-60 lbs
Performed as RX
Cathy Rinck 05/17/2014 Rogue River CrossFit None 10 rounds for time:
10x posterior lunge with medicine ball overhead (20/14)
15x wall balls (20/14)		 14m 16s
Workout Scaled
Cathy Rinck 05/16/2014 Rogue River CrossFit None Back squat 3-3-3-1-1-1 85-95-100-105-105-105 lbs
Performed as RX
Cathy Rinck 05/13/2014 Rogue River CrossFit None AMRAP 9 minutes:
7x pull-ups
8x lateral walking deadlifts (185/135)		 7 rounds 0 reps
Workout Scaled
Cathy Rinck 05/12/2014 Rogue River CrossFit None Push Jerk 3-3-3-1-1-1 85-85-85-90-90-90 lbs
Performed as RX
Cathy Rinck 05/09/2014 Rogue River CrossFit None AMRAP 13 minutes:
60x double-unders
50x squats
40x KB halos (choose load)
30x single arm KB thruster (same load)
20x single arm single leg KB deadlift (same load)
repeat if finished before 13 minutes		 567 reps
Workout Scaled
Cathy Rinck 05/06/2014 Rogue River CrossFit None 3 rounds for time:
8x wall balls normal
8x lunges anterior with MB reach ground-to-OH
8x wall balls lateral
8x lunges same side lateral with MB reach ground-to-OH
8x wall balls rotational
8x lunges same side rotational with MB reach ground-to-OH
200m run/walk
(20/14 for MB loads and NO depth requirements on wall balls)		 9m 00s
Workout Scaled
Cathy Rinck 05/05/2014 Rogue River CrossFit None Deadlift 3-3-3-1-1-1 95-105-115-115-120-120 lbs
Performed as RX
Cathy Rinck 05/01/2014 Rogue River CrossFit None 5 cycles 3 minutes work / 1 minute rest:
7x single arm KB swing each side (choose load)
7x burpee with lateral hurdle hop (12"/6")		 2 rounds 0 reps
Performed as RX
Cathy Rinck 04/30/2014 Rogue River CrossFit Power/Strength Front Squat 3-3-3-1-1-1 85-85-85-95-95-95 lbs
Performed as RX
Cathy Rinck 04/29/2014 Rogue River CrossFit None AMRAP 16 minutes:
12x Deadlift (205/135)
12x One Arm KB Row (choose load, 6x each side)
5x Handstand Push-Ups		 11 rounds 0 reps
Workout Scaled
Cathy Rinck 04/28/2014 Rogue River CrossFit Power/Strength Power Clean 3-3-3-1-1-1 55-55-55-65-65-65 lbs
Performed as RX
Cathy Rinck 04/28/2014 Rogue River CrossFit Power/Strength Power Clean 3-3-3-1-1-1 55-55-55-65-65-65 lbs
Performed as RX
Cathy Rinck 04/22/2014 Rogue River CrossFit None 5 rounds for time:
10x overhead walking lunges (95/65)
10x toes-to-bar		 5m 21s
Performed as RX
Cathy Rinck 04/21/2014 Rogue River CrossFit Power/Strength Overhead Squat 2-2-2-2-2 55,55,55,60,60 lbs
Performed as RX
Cathy Rinck 04/17/2014 Rogue River CrossFit Conditioning (paced) On the minute for 20 minutes:
single arm KB snatch +
single arm KB clean +
single arm KB press or push press +
opposite foot pivot anterior/lateral/posterior +
single arm KB front rack squat +
single arm KB thruster
(switch sides each round, self-selected load)		 18# lbs
Performed as RX
Cathy Rinck 04/16/2014 Rogue River CrossFit Power/Strength Back Squat 2-2-2-2-2 105# lbs
Performed as RX
Cathy Rinck 04/15/2014 Rogue River CrossFit None 5 cycles 90 seconds work / 30 seconds rest:
6x single arm KB swings each side (35/18)
8x pull-ups		 195 reps
Performed as RX
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