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Athlete Date Sort Location Workout Name Description Results
Courtney 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		 63 lbs
Performed as RX
Courtney 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		 18m 24s
Workout Scaled
Courtney Miner 04/30/2014 Sol CrossFit Snatch Grip Deadlift 8-8-8-8; done at 65% 1 RM

Rest 2 min between sets

 163 lbs
Performed as RX
Courtney 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 		43 reps
Workout Scaled
Courtney Miner 04/29/2014 Sol CrossFit A1 Jerk 3-3-2-2-1-1

Build to a heavy single but not failure
Rest 3 mins between sets		 63 lbs
Performed as RX
Courtney Miner 04/29/2014 Sol CrossFit Tabata Ring Push ups
Calorie Row/ski
Kbs 70/53
T2B

1 round- Work for 20 sec, rest for 10 sec
Compete 8 Rounds of each movement before moving to the next one		 245 reps
Workout Scaled
Courtney Miner 04/29/2014 Sol CrossFit A2 ring dips 8-8-8-8-8-8 48 reps
Workout Scaled
Courtney Miner 04/12/2014 Sol CrossFit Team row for max meters With a partner

Row sprint 10 min

Alternate each 30 sec

Rest 4 min		 2,037 m
Performed as RX
Courtney Miner 04/12/2014 Sol CrossFit 20 min amrap w/partner 20 min amrap

15 pull ups
30 kbs 53/35
45 walking lunges
30 wall balls
15 box over burpees

* one partner runs 400m while the other works 		2 rounds 60 reps
Workout Scaled
Courtney Miner 04/04/2014 Sol CrossFit Back squat/weighted push up Warm up 5-3-3
Working set 3-3-3-3		 133 lbs
Performed as RX
Courtney Miner 04/04/2014 Sol CrossFit Chipper Buy in Row/ski 20 calories

5 Bear Complex 135/95
10 Full cleans
20 Rack Lunges
30 Power Cleans
40 Box Jumps
50 Kbs 70/53

* Use the same weight for all movements
 21m 16s
Workout Scaled
Courtney Miner 03/25/2014 Sol CrossFit Deadlifts Warm up 5-5
Working set 8-8-8-8 rest 3 min between sets
Increase 3-5 % from last week		 183 lbs
Performed as RX
Courtney Miner 03/25/2014 Sol CrossFit Deadlifts and Toes 2 Bar 21-15-9
Deadlift 225/155
Toes to Bar		 3m 47s
Workout Scaled
Courtney Miner 03/20/2014 Sol CrossFit Back squat/ weighted push up Warm up 5-5
Working set 8-8-8-8 increase 3-5% from last week
Rest 3 min between sets		 103 lbs
Performed as RX
Courtney Miner 03/20/2014 Sol CrossFit 8 timed rounds: 8 timed rounds: (score is difference between longest and shortest rounds)

9 thrusters 95/65
7 ring dips

Rest 1 min between rounds		 0m 17s
Workout Scaled
Courtney Miner 03/17/2014 Sol CrossFit Deadlift/weighted pull up Warm up 5-5
Working set 8-8-8-8
Rest 3 min between sets

Go up in weight 5% from last week and aim for 8 reps. If you don't make 8 reps, 6 reps is the next number to get to.		 123 lbs
Performed as RX
Courtney Miner 03/17/2014 Sol CrossFit Amrap 11 min amrap

5 pull ups
10 kbs 70/53
15 sit ups		 4m 25s
Workout Scaled
Courtney Miner 03/14/2014 Sol CrossFit Back squat/weighted push up Warm up 5-5
Working set 8-8-8-8 @80% 1 rep max
Rest 3 min between sets
93 lbs
Performed as RX
Courtney Miner 03/14/2014 Sol CrossFit Chipper Buy in: 50 sit ups
5 hspu
20 wall balls 20/14
200m run
10 hspu
15 wall balls
200m run
15 hspu
10 wall balls
200m run
20 hspu
5 wall balls
 13m 00s
Workout Scaled
Courtney Miner 03/13/2014 Sol CrossFit Deadlift/weighted pull up Warm up 5-5
Working set 8-8-8-8
Rest 3 min between sets		 153 lbs
Performed as RX
Courtney Miner 03/13/2014 Sol CrossFit Amrap 8 min amrap

8 chest 2 bar pull ups
8 t2b (toes to bar)
8 walking lunges/leg		 3 rounds 27 reps
Workout Scaled
Courtney Miner 03/11/2014 Sol CrossFit Deadlift/pull up superset Warm up. 5-5
Working set 8-8-8-8 @ 80% max		 123 lbs
Performed as RX
Courtney Miner 03/07/2014 Sol CrossFit Power cleans 3-3-3-3-3-3 53 lbs
Performed as RX
Courtney Miner 03/07/2014 Sol CrossFit Rounds 7 rounds

10 power cleans 135/95
Rest 1 min between rounds

If you have to break them up at any point do 30 sit ups		 9m 10s
Workout Scaled
Courtney Miner 03/05/2014 Sol CrossFit Power clean 5-5-5-5-5-5 53 lbs
Performed as RX
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