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Athlete Date Sort Location Workout Name Description Results
Jody Langley 06/24/2015 Rogue River CrossFit None Back Squat 1RM 85 lbs
Performed as RX
Jody Langley 06/24/2015 Rogue River CrossFit None 4 rounds for time:
400m run
20 thrusters (95/65)		 17m 33s
Workout Scaled
Jody Langley 06/18/2015 Rogue River CrossFit None For time 30-25-20 reps:
Push-ups
Push press (95/65)
Back-loaded lunges (95/65)		 15m 00s
Workout Scaled
Jody Langley 06/17/2015 Rogue River CrossFit None Power and/or squat snatch: 10 minutes to work up to heavy set of 2 or 3 35 power snatch lbs
25 lbs squat snatch lbs
Performed as RX
Jody Langley 06/17/2015 Rogue River CrossFit None 3 rounds:
2 minutes max reps double-unders
3 minutes max reps of unbroken touch-and-go snatches @ 1/2 bodyweight starting immediately 		865 reps
Workout Scaled
Jody Langley 06/16/2015 Rogue River CrossFit None Deadlift: 10 minutes to work up to heavy set of 2 or 3 115 lbs
Performed as RX
Jody Langley 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)		 5 rounds 2 reps
Workout Scaled
Jody Langley 06/11/2015 Rogue River CrossFit None For time:
Rotational wall balls (20/14) 50-35-20
Double-unders 100-70-40		 9m 56s
Workout Scaled
Jody Langley 06/11/2015 Rogue River CrossFit None Hang power snatch 3-3-3 35-35-45 lbs
Performed as RX
Jody Langley 06/11/2015 Rogue River CrossFit None Squat snatch 3-3-3 25-25-25 lbs
Performed as RX
Jody Langley 06/09/2015 Rogue River CrossFit None AMRAP 11 minutes:
6 split jerks (155/105)
12 pull-ups		 6 rounds 9 reps
Workout Scaled
Jody Langley 06/02/2015 Rogue River CrossFit None Back squat 4-4-4-4-4-4 45-65-65-65-65-65 lbs
Performed as RX
Jody Langley 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		 265 reps
Workout Scaled
Jody Langley 05/30/2015 Rogue River CrossFit None AMRAP 18 minutes with partner working together to complete:
40 walking lunges
20 lateral burpee box jumps (24"/18")
20 pull-ups		 4 rounds 47 reps
Workout Scaled
Jody Langley 05/27/2015 Rogue River CrossFit None Power clean 3-3-3 60 lbs
Performed as RX
Jody Langley 05/27/2015 Rogue River CrossFit None Squat clean 3-3-3 45 lbs
Performed as RX
Jody Langley 05/27/2015 Rogue River CrossFit Elizabeth For time 21-15-9 reps of:
Clean (135/95)
Ring dips		 5m 01s
Workout Scaled
Jody Langley 05/22/2015 Rogue River CrossFit Murph For time:
1 mile Run
100 Pull-ups
200 Push-ups
300 Squats
1 mile Run

Partition the pull-ups, push-ups, and squats as needed. Start and finish with a mile run.		 46m 33s
Workout Scaled
Jody Langley 05/20/2015 Rogue River CrossFit Helen Three rounds for time:
Run 400 meters
21 KB swings (53/35)
12 Pull-ups		 12m 04s
Workout Scaled
Jody Langley 05/16/2015 Rogue River CrossFit None For time with partner:
Run 400m
3 rounds of:
20 slam balls each alternating (20/10)
20 MB posterior lunges each alternating (20/10)
Then finish with one more 400m run		 13m 10s
Workout Scaled
Jody Langley 05/13/2015 Rogue River CrossFit Heartbreak Kid 3 rounds for time:
10 front squats (185/135)
20 chest-to-bar pull-ups
50 double-unders		 9m 28s
Workout Scaled
Jody Langley 05/13/2015 Rogue River CrossFit None Back squat 3RM (10 minutes to find) 65 lbs
Performed as RX
Jody Langley 04/29/2015 Rogue River CrossFit None For time:
20 deadlifts (225/185), 10 pull-ups, 400m run
15 deadlifts (225/185), 15 pull-ups, 400m run
10 deadlifts (225/185), 20 pull-ups, 400m run
 13m 00s
Workout Scaled
Jody Langley 04/29/2015 Rogue River CrossFit None Deadlift 6-6-6-6 85 lbs
Performed as RX
Jody Langley 04/16/2015 Rogue River CrossFit None 3 rounds for time:
35 KB goblet squats (53/35)
35 rotational box jumps (24"/18")
Rest as needed then:
60 calories for time on airdyne or rower		 14m 13s
Workout Scaled
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