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Athlete Date Sort Location Workout Name Description Results
Chelsey Ginder 03/24/2015 Fit Republic/Crossfit Waterfront None 3 Min AMRAP (x4)
5 Pull-ups
10 Walking Lunges
15 Double Unders
*Rest 1 min in between each AMRAP*		 348 reps
Workout Scaled
Chelsey Ginder 03/23/2015 Fit Republic/Crossfit Waterfront None 500 M Row Buy-in
-Then-
1,2,3,4,5,6,7,8,9,10
10,9,8,7,6,5,4,3,2,1
DB Strict-Press (40#/20#)
Ring-Rows		 9m 58s
Workout Scaled
Chelsey Ginder 03/18/2015 Fit Republic/Crossfit Waterfront None 12 min AMRAP
20 Front Squats (155#/105#)
20 Box Jump-Overs (24/20)
15 Front Squats (155#/105#)
20 Box Jump-Overs (24/20)
10 Front Squats (155#/105#)
20 Box Jump-Overs (24/20)
5 Front Squats (155#/105#)
20 Box Jump-Overs (24/20)
*If all Reps are completed, repeat the final round (5 FS/ 20 BJO) for remainder of time*
 155 reps
Workout Scaled
Chelsey Ginder 03/17/2015 Fit Republic/Crossfit Waterfront None 5 Rounds:
2:00min Burpees
1:00 Double-Unders (All out Effort)
*Count Reps for each Round (Try to match each Round)		 163 reps
Performed as RX
Chelsey Ginder 03/16/2015 Fit Republic/Crossfit Waterfront None *10 Min AMRAP*
400m Run Buy-in
With Remaining Time
30 Thruster (105#/70#)
10 Pull-ups (Strict)
Rest 2 Mins
*2:00 Max Effort HSPU*		 1 rounds 13 reps
Workout Scaled
Chelsey Ginder 03/10/2015 Fit Republic/Crossfit Waterfront None 3 Rounds For Time
15 Cal Row
20 Shoulder To Overhead (115#/75#)
15 Front Rack Lunge (115#/75#)
20 Box-Jumps (24/20)
15 Air-Squats		 17m 27s
Workout Scaled
Chelsey Ginder 02/19/2015 Fit Republic/Crossfit Waterfront None 800 M Run
80 Ab-Mat Sit-ups
400 M Run
40 Ab-mat Sit-ups		 10m 36s
Performed as RX
Chelsey Ginder 02/18/2015 Fit Republic/Crossfit Waterfront None 15 Min AMRAP
50 Cal Row
50 KB Swings (53#/35#)
50 Double Unders
50 Wallballs
 1 reps
Workout Scaled
Chelsey Ginder 02/18/2015 Fit Republic/Crossfit Waterfront None 15 Min AMRAP
50 Cal Row
50 KB Swings (53#/35#)
50 Double Unders
 236 reps
Workout Scaled
Chelsey Ginder 02/17/2015 Fit Republic/Crossfit Waterfront None 10 Min Amrap
15 Thrusters (95#/65#)
15 Ab-Mat Sit Ups
15 Box-Jumps (24/20)
 4 rounds 0 reps
Workout Scaled
Chelsey Ginder 01/13/2015 Fit Republic/Crossfit Waterfront None AMRAP 14 mins:
3 Power Snatches
1 Burpee
12 Wallballs		 9 rounds 5 reps
Workout Scaled
Chelsey Ginder 01/07/2015 Fit Republic/Crossfit Waterfront Diane 21-15-9 reps of:
225 pound Deadlift
Handstand push-ups		 5m 33s
Workout Scaled
Chelsey Ginder 11/04/2014 Fit Republic/Crossfit Waterfront None *Work Capacity/Recover Test*
21-15-9
Power Cleans (115#/75#)
Burpees

*Rest 10 mins*

21-15-9
Power Cleans (115#/75#)
Burpees
 29m 42s
Performed as RX
Chelsey Ginder 10/21/2014 Fit Republic/Crossfit Waterfront None 5 Rounds for total reps:
500 m Row / 400 M run
*Max Effort KB Swings (53#/35#)
*Running or Rowing does not count toward rep count*
*Rest 2 mins*		 108 reps
Performed as RX
Chelsey Ginder 10/12/2014 Fit Republic/Crossfit Waterfront None 15 min AMRAP
Buy-in:
10 Wall Walks
*With Remaining Time*
5 Med Ball Cleans
10 Squats
20 Alternating Jumping Lunges		 6 rounds 21 reps
Performed as RX
Chelsey Ginder 09/26/2014 Fit Republic/Crossfit Waterfront None Buy-in:
1000m Row
2 Rounds For Time:
50 Air Squats
40 Box Jumps (24/20)
30 Sit-ups
20 Push-ups
10 Burpees		 18m 37s
Performed as RX
Chelsey Ginder 09/25/2014 Fit Republic/Crossfit Waterfront Helen Three rounds for time:
Run 400 meters
1 1/2 pood Kettlebell X 21 swings (or 55 pound dumbbell swing)
12 Pull-ups		 13m 18s
Performed as RX