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Athlete Date Sort Location Workout Name Description Results
Joshua Rowin 05/30/2014 Sol CrossFit 5 Rounds for Time 5 rounds For time

20 push ups
10 ring dips
20 wall balls

13 min time cap		 3 rounds 33 reps
Workout Scaled
Joshua Rowin 05/29/2014 Sol CrossFit Hang Power Snatch 3-3-2-2-1-1

Build to a heavy single

Rest 3 min		 135 lbs
Performed as RX
Joshua Rowin 05/29/2014 Sol CrossFit 15 min Amrap 15 min amrap

Buy in 100 sit ups
7 burpees
20 pull ups
Run 200m w ball overhead		 3 rounds 3 reps
Performed as RX
Joshua Rowin 05/28/2014 Sol CrossFit Back squat 6-6-6-6-6
Start @ 70% and build
Rest 3 min between		 245 lbs
Performed as RX
Joshua Rowin 05/28/2014 Sol CrossFit Chipper 50 Weighted overhead lunges
40 hr pushups
30 k2e
20 hspu
10 ground 2 oh w/ plate		 8m 03s
Performed as RX
Joshua Rowin 05/27/2014 Sol CrossFit Power cleans 5-5-3-3-2-2
Build to a tough double
Rest 3 min between		 185 lbs
Performed as RX
Joshua Rowin 05/27/2014 Sol CrossFit 7 min amrap 7 min amrap

10 power cleans
20 jumping jacks		 5 rounds 6 reps
Performed as RX
Joshua Rowin 05/26/2014 Sol CrossFit 20 min amrap Run 200m
10 burpees
12 v ups
14 kbs 70/53
 5 rounds 200 reps
Performed as RX
Joshua Rowin 05/24/2014 Sol CrossFit Murph! Fun times!!

1 mile run
100 pull ups
200 push ups
300 air squats
1 mile run 		46m 10s
Performed as RX
Joshua Rowin 05/22/2014 Sol CrossFit Weighted pull up/kip pull up A1. Max weighted pull up @ 70%
A2. Max kip pull up
x4

Rest 4 min between 		26 lbs
Performed as RX
Joshua Rowin 05/22/2014 Sol CrossFit 5 rounds 15 Russian twists w plate 45/25
15 air squats
1 shuttle run

Rest 5 min

5 Rounds
10 T2B
15 jumping split squat
Finish all rounds then run 200m		 9m 58s
Performed as RX
Joshua Rowin 05/22/2014 Sol CrossFit Weighted pull up/kip pull up A1. Max weighted pull up @ 70%
A2. Max kip pull up
x4

Rest 4 min between 		26 lbs
Performed as RX
Joshua Rowin 05/20/2014 Sol CrossFit Tng Power cleans 4-4-4-3-3-3

Rest 3 min between sets

Start at 70% and build to a tough triple 		187 lbs
Performed as RX
Joshua Rowin 05/20/2014 Sol CrossFit 10 min amrap Max Power Cleans 155/105
10 C2B pull ups
10 Deadlifts
200m run		 21 reps
Workout Scaled
Joshua Rowin 05/19/2014 Sol CrossFit Front Squat 10-10-10-10
Rest 2 min between sets		 185 lbs
Performed as RX
Joshua Rowin 05/19/2014 Sol CrossFit Amrap 6 min amrap

10 Burpee box jump
20 push ups
Run 200m

Rest 5 min

6 min amrap

8 double squat wall balls
12 lunges
Run 200m with plate 45/25		 4 rounds 44 reps
Performed as RX
Joshua Rowin 05/12/2014 Sol CrossFit Back Squat 6-6-6-6-6-6
Build to 85% for last 3 sets

Rest 3 min between		 245 lbs
Performed as RX
Joshua Rowin 05/09/2014 Sol CrossFit Hang Power Snatch 2-2-2-2-2-2
Build to a heavy double

Rest as needed		 115 lbs
Performed as RX
Joshua Rowin 05/08/2014 Sol CrossFit A1. Weighted Push Up 8-8-8-8-8 @ 70% 1RM
 90 lbs
Performed as RX
Joshua Rowin 05/08/2014 Sol CrossFit A2. Ring Dips 8-8-8-8-8

Rest 3 mins after both movements are complete. 		Body weight. Red band last two sets lbs
Performed as RX
Joshua Rowin 05/08/2014 Sol CrossFit Mini Amrap 5 min Amrap
10 wall balls
30 Du's
Rest 3 min
5 min Amrap
10 Box Jumps 24/20
8 Push Ups
6 Pull Ups		 9 rounds 16 reps
Performed as RX
Joshua Rowin 05/07/2014 Sol CrossFit Halting Deadlift/ Clean Pull 3.3x5
(it means complete 3 halting deadlifts and 3 clean pulls for 5 sets)
Rest 3 min		 215 lbs
Performed as RX
Joshua Rowin 05/07/2014 Sol CrossFit For time or reps completed 3 Rounds

15 Kbs 70/53
20 T2B
Run 200m w plate 45/25

15 min time cap

 12m 48s
Performed as RX
Joshua Rowin 05/06/2014 Sol CrossFit Thruster 12 min to find a heavy triple 165 lbs
Performed as RX
Joshua Rowin 05/06/2014 Sol CrossFit 10 Min Amrap 8 Rack lunges 155/105
10 Sh to Oh
12 Over the bar burpees		 2 rounds 8 reps
Workout Scaled
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