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Athlete Date Sort Location Workout Name Description Results
Hector Jaramillo 07/09/2014 Sol CrossFit Deadlift Warm up 5-5-5(40%,50%,60%)
Working set 5-5-5
Start at 75%,80%,85%(advanced athletes max out reps on last set)		 295 lbs
Performed as RX
Hector Jaramillo 07/09/2014 Sol CrossFit Chipper Lv1
Row 50cal
40 box jumps 30/24
30 pull up t2b
200m run
10 wall walks

Lv2

Row 50cal
40 step ups
30 ring rows
20 push ups
10 pike push ups/ hs holds
 12m 50s
Performed as RX
Hector Jaramillo 07/08/2014 Sol CrossFit Shoulder press Warm up 5-5-5(40%,50%,60%)
Working set 5-5-5
Start at 75%,80%,85%(advanced athletes max out reps on last set)		 115 lbs
Performed as RX
Hector Jaramillo 07/08/2014 Sol CrossFit 10 rounds
Lv1
Run 400 m
10 sh 2 oh 135/95
50 du
20 sh 2 oh 115/75
50 du
30 sh 2 oh 95/55
Run 400m

Lv2

Run 200m
20wall balls 14/10
Run 200m
20 wall balls 14/10
Run 200m		 12m 40s
Performed as RX
Hector Jaramillo 07/07/2014 Sol CrossFit Back squat Warm up 5-5-5(40%,50%,60%)
Working set 5-5-5
Start at 75%,80%,85%(advanced athletes max out reps on last set)
 195 lbs
Performed as RX
Hector Jaramillo 07/07/2014 Sol CrossFit 11 min amrap 11 min amrap

Lv1
10 rack lunges 135/95(total)
20 weighted push ups 45/25
Run 200m

Lv2
15 lunges(total)
15 push ups
Run 200m		 3 rounds 25 reps
Performed as RX
Hector Jaramillo 07/02/2014 Sol CrossFit Strict press 12-12-12-12-12
@60%
Rest 2 min		 85 lbs
Performed as RX
Hector Jaramillo 07/02/2014 Sol CrossFit 5 Rounds for time 5 rounds

5 ring dips
10 hspu
15 wall balls

12 min time cap		 9m 40s
Performed as RX
Hector Jaramillo 06/30/2014 Sol CrossFit Back Squat
Lv 1
Back squat
10-10-10-10-10
@60%
Rest 2 min
Lv2
Air squats
20-20-20-20-20
Rest 2 min		 185 lbs
Performed as RX
Hector Jaramillo 06/30/2014 Sol CrossFit 10 min amrap 10 min Amrap

15Jumping air squats
20 push ups
1 shuttle run		 3 rounds 30 reps
Performed as RX
Hector Jaramillo 06/26/2014 Sol CrossFit Deadlift -3RM 3-3-3-3-3-3
Find a 3 rep max.

Rest 3 min. 		325 lbs
Performed as RX
Hector Jaramillo 06/26/2014 Sol CrossFit 2 AMRAPS 5 min AMRAP

8 box jumps (24"/20")
1 shuttle run

Rest 4 min

5 min AMRAP

7 pull-ups
10 air squats 		14 rounds 0 reps
Performed as RX
Hector Jaramillo 06/25/2014 Sol CrossFit Jerks - 1 RPM Jerks
5-3-2-1-1-1

Find your 1 rep max.
Rest 2 min between lifts.
165 lbs
Performed as RX
Hector Jaramillo 06/25/2014 Sol CrossFit Push-ups, Push Press WB, Supermans, V-ups 4 rounds for time:

15 Weighted Push-ups (45#/25#)
15 Push Press Wall balls (20#/14#)
15 Supermans
15 V-ups
 9m 20s
Performed as RX
Hector Jaramillo 06/24/2014 Sol CrossFit Power Clean 1 RPM 16 minutes to find your 1 rep max Power Clean.

Rest as needed. 		155 lbs
Performed as RX
Hector Jaramillo 06/24/2014 Sol CrossFit Power Cleans & Burpees 9 min AMRAP

10 Power Cleans (155#/105#)
10 Burpees		 4 rounds 0 reps
Performed as RX
Hector Jaramillo 06/23/2014 Sol CrossFit Back Squat 5-3-2-1-1-1

Find a 1 rep Max

Rest 3 min between sets		 225 x 1 lbs
Performed as RX
Hector Jaramillo 06/23/2014 Sol CrossFit 17 min amrap 17 min Amrap

50 pistols-scale to air squats
Run 200 m
40 oh lunges 45/25-scale lunges
Run 200m
30 T2B-scale sit ups
Run 200m
20 wall balls 20/14
Run 200m
10 strict Hspu		 1 rounds 30 reps
Performed as RX
Hector Jaramillo 06/18/2014 Sol CrossFit Push Press Push Press

8-8-8-8-8
Start at 65% and build quickly
Rest 2 min between		 135 lbs
Performed as RX
Hector Jaramillo 06/18/2014 Sol CrossFit Chipper 30 hspu
Run 200m
30 ring dips
Run 200m
30 hspu
100 sit ups		 11m 20s
Performed as RX
Hector Jaramillo 06/17/2014 Sol CrossFit Back squat/push ups Back squat

7-5-5-3-3-3
Start at 70% and build to a tough triple
Max push ups between sets

Rest 3 min between		 205 x 3 lbs
Performed as RX
Hector Jaramillo 06/17/2014 Sol CrossFit 13 min amrap 13 min
1Broad jump 30m
20 goblet squats
15 sit ups
10 box jumps		 2 rounds 10 reps
Performed as RX
Hector Jaramillo 06/16/2014 Sol CrossFit Power cleans Lv 1 Power cleans

5-5-5-5-5
75%,79%, 83%, 87%, 91%
Rest 3 min between

Lv2 Hang Power Cleans
5-5-5-5-5		 135 Lv2 lbs
Performed as RX
Hector Jaramillo 06/16/2014 Sol CrossFit Mini Amrap 6 min amrap

7 pull ups
9 t2b

Rest 4min

6 min

15 kb DL 70/53
200m run
10 kb sumo DL hp 70/53		 10 rounds 9 reps
Performed as RX