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Athlete Date Sort Location Workout Name Description Results
Erin Farr 06/13/2014 Crossfit Welland Hell or High Water 5 Rounds:

15 Burpees
Rest 1min		 4m 00s
Performed as RX
Erin Farr 06/08/2014 Crossfit Welland None 6 Rounds:
1min Plank
1min OHS for reps (45/65)
30s Rest		 89 reps
Performed as RX
Erin Farr 06/04/2014 Crossfit Welland Firework 5 Rounds:
12 Pull-ups
9 Deadlifts, 135, 155
6 Burpees		 14m 22s
Workout Scaled
Erin Farr 06/03/2014 Crossfit Welland None One on, One off for 10:
30 Russian KB Swings 1.5/2 pood		 24KG/53#/1.5 pood kgs
Performed as RX
Erin Farr 06/02/2014 Crossfit Welland Death by Ball Slam Ball Slam 20/30

BUY IN at the beginning of each minute:
2 Power clean @ 65/95		 16 reps
Performed as RX
Erin Farr 05/31/2014 Crossfit Welland None 15 minute AMRAP of:
10 thrusters 95/65 (55 and over 75/55)
10 pull-ups
10 Push-ups

Buy in: 800m run		 4 rounds 5 reps
Workout Scaled
Erin Farr 05/28/2014 Crossfit Welland 100 KB Swings 100 KBS 50/70 (overhead)

Every time you break you must perform 15 Squats		 6m 10s
Workout Scaled
Erin Farr 05/26/2014 Crossfit Welland Twisted Cindy 20min AMRAP:
5 Pullups
10 Pushups
15 Squats @ 35/50 DBs		 9 rounds 15 reps
Workout Scaled
Erin Farr 05/23/2014 Crossfit Welland Sunshine 3 Rounds for time:

50 Double Unders
20 Burpees		 9m 52s
Performed as RX
Erin Farr 05/21/2014 Crossfit Welland Handy 5 Rounds for time of:

15m Farmers carry AHAP
10 Dumbbell Squat Snatch (35/50)
10 Laternal burpees over dumbells		 10m 55s
Workout Scaled
Erin Farr 05/20/2014 Crossfit Welland Jumper 12 Minute AMRAP:

15 KB Swing (35/50)
15 Power Cleans (95/135)
15 Box Jumps		 3 rounds 20 reps
Workout Scaled
Erin Farr 05/17/2014 Crossfit Welland None 5 ROUNDS:

15m POH LUNGE (25#)
15 KNEES-TO-ELBOWS		 13m 06s
Workout Scaled
Erin Farr 05/16/2014 Crossfit Welland None 3 Rounds
1min Rowing
1min Plank
1min Push-ups		 62 reps
Performed as RX
Erin Farr 05/15/2014 Crossfit Welland Helen 3 ROUNDS FOR TIME

400M Run
21 KB Swings (1.5 POOD)
12 Pullups		 9m 26s
Workout Scaled
Erin Farr 05/12/2014 Crossfit Welland None 5 Rounds:

12 Pull-ups
9 Deadlifts
6 Burpees

(135/155)		 10m 12s
Workout Scaled
Erin Farr 05/11/2014 Crossfit Welland None 5 Rounds:

15 Deadlift
10 Power Cleans
5 Push Press

(95/135)		 7m 53s
Workout Scaled
Erin Farr 05/09/2014 Crossfit Welland Murph 1 mile Run
100 Pull-ups
200 Push-ups
300 Squats
1 mile Run		 46m 39s
Workout Scaled
Erin Farr 05/08/2014 Crossfit Welland The Bear Complex 7 reps of the following unbroken elements:
Power Clean
Front Squat
Push Press
Back Squat
Push Press

5 Total sets.		 45# lbs
Performed as RX
Erin Farr 05/07/2014 Crossfit Welland None 5 Rounds for time:

15 Knees to Elbows
20 Squats		 8m 02s
Performed as RX