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Athlete Date Sort Location Workout Name Description Results
Jen Alderink 07/20/2015 Rogue River CrossFit None 8 rounds 75 seconds work / 45 seconds rest:
Odd: rotational box jumps (24"/18")
Even: sumo deadlift high pulls (65/35)		 180 reps
Performed as RX
Jen Alderink 06/16/2015 Rogue River CrossFit None Deadlift: 10 minutes to work up to heavy set of 2 or 3 105 lbs
Performed as RX
Jen Alderink 06/16/2015 Rogue River CrossFit None AMRAP 12 minutes:
200m run
10 American KB swings (53/35; 1/2 right/left foot forward)
10 wall balls (20/14; 1/2 right/left foot forward)		 4 rounds 7 reps
Workout Scaled
Jen Alderink 06/04/2015 Rogue River CrossFit None On the minute 10 minutes: clean pull + hang squat clean + power clean 45 lbs
Performed as RX
Jen Alderink 06/04/2015 Rogue River CrossFit None AMRAP 20 minutes:
Clean + jerk (135/95) 1-2-3...
Toes-to-bar 1-2-3
*every 2 minutes must perform 2 no-handed, unweighted, get-ups		 12 rounds 6 reps
Workout Scaled
Jen Alderink 06/02/2015 Rogue River CrossFit None Back squat 4-4-4-4-4-4 85 lbs
Performed as RX
Jen Alderink 06/01/2015 Rogue River CrossFit Two-for-one 10 rounds 40 seconds work / 20 seconds rest:
3 KB snatches each side (53/35)
AMRAP double-unders		 268 reps
Workout Scaled
Jen Alderink 05/28/2015 Rogue River CrossFit None Front squat 4-4-4-4-4-4 65 lbs
Performed as RX
Jen Alderink 05/28/2015 Rogue River CrossFit Karen For time:
150 wall balls (20 lbs at 10 ft / 14 lbs at 9 ft)		 9m 00s
Workout Scaled
Jen Alderink 05/28/2015 Rogue River CrossFit None For time:
1200m run		 10m 25s
Performed as RX
Jen Alderink 05/26/2015 Rogue River CrossFit None Deadlift 4-4-4-4-4-4 95 lbs
Performed as RX
Jen Alderink 05/26/2015 Rogue River CrossFit None 7 rounds 60 seconds work / 60 seconds rest:
5 thrusters (95/65)
5 bent-over rows (95/65)		 147 reps
Workout Scaled
Jen Alderink 05/21/2015 Rogue River CrossFit None For time 10-8-6-4-2-2-4-6-8-10:
Deadlift (275/205)
Box jump on/over (24"/18")		 10m 18s
Workout Scaled
Jen Alderink 05/21/2015 Rogue River CrossFit None Good morning 6-6-6-6 45 lbs
Performed as RX
Jen Alderink 05/19/2015 Rogue River CrossFit None 4 sets: snatch pull + power snatch + hang squat snatch 35 lbs
Performed as RX
Jen Alderink 05/18/2015 Rogue River CrossFit Lift Me Up AMRAP 9 minutes:
9 deadlifts
6 hang cleans
3 push press/jerk
*load: 1/2 bodyweight		 6 rounds 5 reps
Workout Scaled
Jen Alderink 05/15/2015 Rogue River CrossFit None Squat Snatch 2RM (10 minutes to find) 35 lbs
Performed as RX
Jen Alderink 05/15/2015 Rogue River CrossFit None 5 rounds for time with partner (1 person working at a time):
Airdyne 0.5 miles each
12 OHS (95/65) each		 23m 40s
Workout Scaled
Jen Alderink 05/12/2015 Rogue River CrossFit None Squat clean 2RM (10 minutes to find) 65 lbs
Performed as RX
Jen Alderink 05/11/2015 Rogue River CrossFit Broken For time 15-12-9 reps:
Thrusters (95/65)
Overhead lunges (95/65)
Burpees over bar forward		 9m 20s
Workout Scaled
Jen Alderink 05/07/2015 Rogue River CrossFit None Box jump max height (10 minutes to find) 26 in
Performed as RX
Jen Alderink 05/07/2015 Rogue River CrossFit None 15 rounds 30 seconds work / 40 seconds rest alternating between:
Airdyne or rower (calories)
Rotational wall balls (20/14)
Lateral burpees over medicine ball		 136 reps
Workout Scaled
Jen Alderink 05/05/2015 Rogue River CrossFit None Deadlift 5RM (10 minutes to find) 110 lbs
Performed as RX
Jen Alderink 05/04/2015 Rogue River CrossFit Cindy Complete as many rounds in 20 minutes as you can of:
5 Pull-ups
10 Push-ups
15 Squats		 13 rounds 9 reps
Workout Scaled
Jen Alderink 04/30/2015 Rogue River CrossFit None Every 45 seconds for 10 rounds: 2 hang split snatches 30 lbs
Performed as RX
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