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Athlete Date Sort Location Workout Name Description Results
Josh Miller 05/30/2014 Rogue River CrossFit Don't Let Go For time:
10-1x deadlift (225/155)
1-10x pull-ups		 8m 20s
Workout Scaled
Josh Miller 05/30/2014 Rogue River CrossFit None Press 5-5-5
*65/75/85%
*on last set perform as many reps as you can with good quality		 95-105-105 lbs
Performed as RX
Josh Miller 05/29/2014 Rogue River CrossFit None AMRAP 15 minutes:
10x anterior lunges
20x KB swings (53/35)
10x posterior lunges
20x KB halos (53/35)		 7 rounds 0 reps
Workout Scaled
Josh Miller 05/28/2014 Rogue River CrossFit None Power Clean 5-5-5
*65/75/85%
*on last set perform as many reps as you can with good quality		 95-115-125 lbs
Performed as RX
Josh Miller 05/27/2014 Rogue River CrossFit None For time 21-15-9-15-21 reps:
push press (95/65)
bent over row (95/65)
*partition each set into thirds, so 1/3 of reps are done normal grip/stance, 1/3 are narrow grip/stance, and 1/3 are wide grip stance for both exercises all the way through		 8m 45s
Workout Scaled
Josh Miller 05/26/2014 Rogue River CrossFit None Front squat 5-5-5
*65%-75%-85%
*on last set perform as many reps as possible		 95-115-135 lbs
Performed as RX
Josh Miller 05/26/2014 Rogue River CrossFit None 4 rounds for time:
8x front squat (225/175)
Run 400m		 7m 45s
Workout Scaled
Josh Miller 05/19/2014 Rogue River CrossFit None Overhead squat 3-3-3-1-1-1 75 lbs
Performed as RX
Josh Miller 05/19/2014 Rogue River CrossFit None AMRAP 15 minutes:
12x KB swing (53/35)
12x ring dips
Run 200m		 8 rounds 15 reps
Workout Scaled
Josh Miller 05/17/2014 Rogue River CrossFit None 10 rounds for time:
10x posterior lunge with medicine ball overhead (20/14)
15x wall balls (20/14)		 11m 25s
Performed as RX
Josh Miller 05/16/2014 Rogue River CrossFit None Back squat 3-3-3-1-1-1 205 lbs
Performed as RX
Josh Miller 05/14/2014 Rogue River CrossFit None Hang Squat Clean 3-3-3-1-1-1 120 lbs
Performed as RX
Josh Miller 05/14/2014 Rogue River CrossFit None 20 rounds 30 seconds work / 30 seconds rest:
odd: double-unders
even: thrusters (75/45)		 40 reps
Workout Scaled
Josh Miller 05/13/2014 Rogue River CrossFit None AMRAP 9 minutes:
7x pull-ups
8x lateral walking deadlifts (185/135)		 7 rounds 3 reps
Workout Scaled
Josh Miller 05/12/2014 Rogue River CrossFit None Push Jerk 3-3-3-1-1-1 145 lbs
Performed as RX
Josh Miller 05/10/2014 Rogue River CrossFit None For time:
10-1x Box Step-Up/Over with KB backpack carry (choose load)
1-10x Hand Release Push-Ups		 6m 47s
Performed as RX
Josh Miller 05/09/2014 Rogue River CrossFit None Snatch Balance 3-3-3-1-1-1 65 lbs
Performed as RX
Josh Miller 05/08/2014 Rogue River CrossFit None For time:
Run 400m
45x chest to bar pull ups
35x burpees with 180 degree turns
Run 400m
(Partition pull ups and burpees as desired)		 7m 07s
Performed as RX
Josh Miller 05/07/2014 Rogue River CrossFit None Push Press 3-3-3-1-1-1 140 lbs
Performed as RX
Josh Miller 05/06/2014 Rogue River CrossFit None 3 rounds for time:
8x wall balls normal
8x lunges anterior with MB reach ground-to-OH
8x wall balls lateral
8x lunges same side lateral with MB reach ground-to-OH
8x wall balls rotational
8x lunges same side rotational with MB reach ground-to-OH
200m run/walk
(20/14 for MB loads and NO depth requirements on wall balls)		 8m 35s
Performed as RX
Josh Miller 05/01/2014 Rogue River CrossFit None 5 cycles 3 minutes work / 1 minute rest:
7x single arm KB swing each side (choose load)
7x burpee with lateral hurdle hop (12"/6")		 3 rounds 10 reps
Performed as RX
Josh Miller 04/30/2014 Rogue River CrossFit Power/Strength Front Squat 3-3-3-1-1-1 185 lbs
Performed as RX
Josh Miller 04/28/2014 Rogue River CrossFit Power/Strength Power Clean 3-3-3-1-1-1 135 lbs
Performed as RX
Josh Miller 04/28/2014 Rogue River CrossFit Do the Shuffle 10 Rounds 30 seconds work / 30 seconds rest:
10yd shuffle +
vertical jump with MB OH reach (choose load) +
10yd sprint back		 39 rounds 0 reps
Performed as RX
Josh Miller 04/25/2014 Rogue River CrossFit Power/Strength Split Jerk 2-2-2-2-2 135 lbs
Performed as RX
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