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Athlete Date Sort Location Workout Name Description Results
Kelly Sanders 03/26/2020 Courage G6 Run Ran on sidewalks with hills. 42m 00s
Performed as RX
Kelly Shingleton 05/05/2014 Sol CrossFit Hang Power Clean 3-3-2-2-1-1
Rest 3 min

Build to a heavy single 		83 lbs
Performed as RX
Kelly Shingleton 05/01/2014 Sol CrossFit Ohs Squat 3-2-1
Wave 1 80/85/90 % 1RM
3-2-1
Wave 2 85/90/95% 1RM

Rest 3 min between sets
 45 lbs
Performed as RX
Kelly Shingleton 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
 8 rounds 0 reps
Performed as RX
Kelly Shingleton 04/30/2014 Sol CrossFit Snatch Grip Deadlift 8-8-8-8; done at 65% 1 RM

Rest 2 min between sets

 83 lbs
Performed as RX
Kelly Shingleton 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 		28 reps
Performed as RX
Kelly Shingleton 04/28/2014 Sol CrossFit Power Clean 2-2-2-2-2-2
Build to a heavy double
Rest as needed		 68 lbs
Performed as RX
Kelly Shingleton 04/28/2014 Sol CrossFit 4 Rounds for Time 8 Full Cleans 185/125
12 Wall Balls 20/14
200m run

17 min time cap
 11m 38s
Workout Scaled
Kelly Shingleton 04/25/2014 Sol CrossFit Mini amraps 10 thrusters 155/105
3- 30 m shuttle run w a burpee
20 Power Cleans 155/105
5- 30 m Shuttle run w a burpee
10 Front Rack Lunges/leg 155/105
3- 30 m shuttle run w a burpee

Round 1- 1 min
Round 2- 3 min
Round 3- 10 min

Rest 2 min between rounds

Score is total reps completed
 90 reps
Workout Scaled
Kelly Shingleton 04/25/2014 Sol CrossFit Front Squat 8-8-8-8 @ 70% 1 Rm

Perform max reps at 60% 1 Rm after all sets are complete.

Rest 3 min between sets		 63 lbs
53@30rep lbs
Performed as RX
Kelly Shingleton 04/24/2014 Sol CrossFit Power Clean PC TnG 5-5-5-5-5
Warm up to weight around 75% 1Rm for all sets
*this should be heavy sets of five		 63 lbs
Performed as RX
Kelly Shingleton 04/24/2014 Sol CrossFit 7 min amrap 7 min amrap

10 snatch grip deadlifts 185/135
15 bike sit ups
20 bar over jump squats
3 rounds 24 reps
Workout Scaled
Kelly Shingleton 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		 11m 37s
Workout Scaled
Kelly Shingleton 04/21/2014 Sol CrossFit Hang Full Clean HFC: 3-3-2-2-1-1

Build to a heavy single
Rest 3:30 between sets

Intro
Skill HPC: 6-6-6-6-6-6		 Hpc 65 lbs
Performed as RX
Kelly Shingleton 04/21/2014 Sol CrossFit 14 min Amrap 5 PC 205/135
10 Burpees
15 HR Push ups
200m run		 4 rounds 0 reps
Workout Scaled
Kelly Shingleton 04/18/2014 Sol CrossFit Front Squat Warm up 5-5-3
Working set 3-2-1-1-1

Find 1Rm		 93 lbs
Performed as RX
Kelly Shingleton 04/18/2014 Sol CrossFit Metcon Metcon
3 rounds
12 T2B
25 air squats
Rest 2 min
3 rounds
30 waking lunges total
20 supermans
Rest 2 min
2 min amrap
30 m shuttle run + 1 burpee		 5 rounds 0 reps
Performed as RX
Kelly Shingleton 04/16/2014 Sol CrossFit Deadlift Warm up 5-5-3
Working 3-2-1-1-1

Find 1 Rm 		133 lbs
Performed as RX
Kelly Shingleton 04/16/2014 Sol CrossFit 12 min Emom Min 1,4,7,10- perform 10 Deadlifts 225/185
Min 2,5,8,11- perform 7 Kbs 70/53
Min 3,6,9,12- perform 8 Box Jumps 30/24

If at any point you are not successful in completing the required reps in the alotted time then it becomes an amrap switching stations every minute.		 144 reps
Workout Scaled
Kelly Shingleton 04/14/2014 Sol CrossFit Backsquat Warm up 5-3-3

Working set 3-2-1-1-1

Find your 1Rm 		3-3-3-3-3-3 @ 105 lbs
Performed as RX
Kelly Shingleton 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
 118 reps
Workout Scaled
Kelly Shingleton 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		 125 lbs
ring pull ups lbs
Performed as RX
Kelly Shingleton 04/09/2014 Sol CrossFit Rounds for time 3 rounds

50 du
25 supermans
25 sit ups
20 hspu		 9m 39s
Workout Scaled
Kelly Shingleton 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		 123 lbs
ring rows lbs
Performed as RX
Kelly Shingleton 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

4 rounds 5 reps
Workout Scaled
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