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Athlete Date Sort Location Workout Name Description Results
Joshua Rowin 05/05/2014 Sol CrossFit Hang Power Clean 3-3-2-2-1-1
Rest 3 min

Build to a heavy single 		195 lbs
Performed as RX
Joshua Rowin 05/05/2014 Sol CrossFit 9 min Emom 7 pull ups
9 hr push ups
15 air squats		 8 rounds 7 reps
Performed as RX
Joshua Rowin 04/30/2014 Sol CrossFit Snatch Grip Deadlift 8-8-8-8; done at 65% 1 RM

Rest 2 min between sets

 265 lbs
Performed as RX
Joshua Rowin 04/30/2014 Sol CrossFit 8 min Amrap 200m run
Max pull ups(once you come off the bar you are done
the round)

*score is total pull ups 		97 reps
Workout Scaled
Joshua Rowin 04/29/2014 Sol CrossFit A1 Jerk 3-3-2-2-1-1

Build to a heavy single but not failure
Rest 3 mins between sets		 215 lbs
Performed as RX
Joshua Rowin 04/29/2014 Sol CrossFit A1 Jerk 3-3-2-2-1-1

Build to a heavy single but not failure
Rest 3 mins between sets		 215 lbs
Performed as RX
Joshua Rowin 04/29/2014 Sol CrossFit Tabata Ring Push ups
Calorie Row/ski
Kbs 70/53
T2B

1 round- Work for 20 sec, rest for 10 sec
Compete 8 Rounds of each movement before moving to the next one		 244 reps
Performed as RX
Joshua Rowin 04/28/2014 Sol CrossFit Power Clean 2-2-2-2-2-2
Build to a heavy double
Rest as needed		 185 lbs
Performed as RX
Joshua Rowin 04/23/2014 Sol CrossFit Jerk A1. Jerk 3-3-3-2-2-2; 80% 1RM
A2. Ring push ups 10-10-10-10-10-10

Rest 3 min between sets		 215 lbs
Performed as RX
Joshua Rowin 04/23/2014 Sol CrossFit Chipper 55 Wall Balls 20/14
45 Kbs 70/53
35 Box Jumps 30/24
25 Calorie Row
15 PHspu

20 min time cap		 14m 52s
Performed as RX
Joshua Rowin 04/22/2014 Sol CrossFit Power Snatch 3-3-2-2-1-1
Rest 3:30 between sets

101
Hang power snatch
6-6-6-6-6-6
Rest 3 min between sets		 145 lbs
Performed as RX
Joshua Rowin 04/22/2014 Sol CrossFit For Time Run 400 m
10 thru 1
Pull ups
T2b
Run 400m w/ sand bag		 13m 53s
Performed as RX
Joshua Rowin 04/21/2014 Sol CrossFit 14 min Amrap 5 PC 205/135
10 Burpees
15 HR Push ups
200m run		 5 rounds 225 reps
Workout Scaled
Joshua Rowin 04/21/2014 Sol CrossFit 14 min Amrap 5 PC 205/135
10 Burpees
15 HR Push ups
200m run		 5 rounds 225 reps
Workout Scaled
Joshua Rowin 04/21/2014 Sol CrossFit Hang Full Clean HFC: 3-3-2-2-1-1

Build to a heavy single
Rest 3:30 between sets

Intro
Skill HPC: 6-6-6-6-6-6		 165 lbs
Performed as RX
Joshua Rowin 04/16/2014 Sol CrossFit Deadlift Warm up 5-5-3
Working 3-2-1-1-1

Find 1 Rm 		405 lbs
Performed as RX
Joshua Rowin 04/16/2014 Sol CrossFit 12 min Emom Min 1,4,7,10- perform 10 Deadlifts 225/185
Min 2,5,8,11- perform 7 Kbs 70/53
Min 3,6,9,12- perform 8 Box Jumps 30/24

If at any point you are not successful in completing the required reps in the alotted time then it becomes an amrap switching stations every minute.		 144 reps
Performed as RX
Joshua Rowin 04/03/2014 Sol CrossFit Deadlift/weighted pull up Warm up 5-3-3
Working set 3-3-3-3

Build to a heavy triple. Increase weight 3-5% from last week.		 315/26 lbs
Performed as RX
Joshua Rowin 04/03/2014 Sol CrossFit 3 Rounds for time 3 Rounds

400m run
10 Hang power snatch 115/95
10 Sit ups
10 Wall balls 20/14

 12m 39s
Workout Scaled
Joshua Rowin 04/01/2014 Sol CrossFit 12 min Amrap 200m run
5 ctb
7 hang power cleans 155/105
9 t2b		 4 rounds 200 reps
Workout Scaled
Joshua Rowin 04/01/2014 Sol CrossFit Deadlift/weighted pull up Warm up 5-3-3
Working set 3-3-3-3

Build to a heavy triple: lift at 90-95% 1RM		 345/18 lbs
Performed as RX
Joshua Rowin 03/31/2014 Sol CrossFit Back squat/weighted push up Warm up 5-3-3
Working set 3-3-3-3

Increase weight to 95% 1Rep max		 265/140 lbs
Performed as RX
Joshua Rowin 03/31/2014 Sol CrossFit Rounds for time 4 rounds
10 Box jumps 30/24
10 Kbs 70/53
10 Hspu
10 goblet squat 70/53
 14m 28s
Performed as RX
Joshua Rowin 03/31/2014 Sol CrossFit Rounds for time 4 rounds
10 Box jumps 30/24
10 Kbs 70/53
10 Hspu
10 goblet squat 70/53
 13m 39s
Performed as RX
Joshua Rowin 03/28/2014 Sol CrossFit Front Squats Warm up 5-5
Working set 8-8-8-8 rest 3 min between sets
 195 lbs
Performed as RX
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