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Athlete Date Sort Location Workout Name Description Results
Joshua Rowin 03/28/2014 Sol CrossFit KBS, Push-Ups, Wall Ball, Run 13 Min AMRAP
5 Kbs 70/53
10 Hand Release Push-Ups
15 Wall Ball shots 20/14
200m Run with Plate 45/25		 4 rounds 15 reps
Performed as RX
Joshua Rowin 03/25/2014 Sol CrossFit Deadlifts Warm up 5-5
Working set 8-8-8-8 rest 3 min between sets
Increase 3-5 % from last week		 315 lbs
Performed as RX
Joshua Rowin 03/25/2014 Sol CrossFit Deadlifts and Toes 2 Bar 21-15-9
Deadlift 225/155
Toes to Bar		 9m 40s
Performed as RX
Joshua Rowin 03/20/2014 Sol CrossFit 8 timed rounds: 8 timed rounds: (score is difference between longest and shortest rounds)

9 thrusters 95/65
7 ring dips

Rest 1 min between rounds		 0m 35s
Performed as RX
Joshua Rowin 03/20/2014 Sol CrossFit Back squat/ weighted push up Warm up 5-5
Working set 8-8-8-8 increase 3-5% from last week
Rest 3 min between sets		 215/80 lbs
Performed as RX
Joshua Rowin 03/14/2014 Sol CrossFit Back squat/weighted push up Warm up 5-5
Working set 8-8-8-8 @80% 1 rep max
Rest 3 min between sets
185/45 lbs
Performed as RX
Joshua Rowin 03/14/2014 Sol CrossFit Chipper Buy in: 50 sit ups
5 hspu
20 wall balls 20/14
200m run
10 hspu
15 wall balls
200m run
15 hspu
10 wall balls
200m run
20 hspu
5 wall balls
 13m 34s
Performed as RX
Joshua Rowin 03/10/2014 Sol CrossFit Back squat/weighted push up superset 4 sets

6-8 reps @ 80% of 1 rep max

If you don't have a max we will tell you what to do :)		 185/45 lbs
Performed as RX
Joshua Rowin 03/10/2014 Sol CrossFit Rounds for time 5 rounds for time

40 du's
30 air squats
20 push ups		 13m 34s
Workout Scaled
Joshua Rowin 03/07/2014 Sol CrossFit Power cleans 3-3-3-3-3-3 135 lbs
Performed as RX
Joshua Rowin 03/07/2014 Sol CrossFit Rounds 7 rounds

10 power cleans 135/95
Rest 1 min between rounds

If you have to break them up at any point do 30 sit ups		 11m 39s
Workout Scaled
Joshua Rowin 03/03/2014 Sol CrossFit Hang power clean 7 sets of 5 135 lbs
Performed as RX
Joshua Rowin 03/03/2014 Sol CrossFit 4 rounds for time 4 round for time

20 wall balls 20/14
15 toes 2 bar
10 squat cleans 135/95		 22m 18s
Workout Scaled
Joshua Rowin 02/25/2014 Sol CrossFit Jerk 2-2-2-2-2 185 lbs
Performed as RX
Joshua Rowin 02/25/2014 Sol CrossFit Rounds for time 4 rounds

20 Push Ups
15 Burpees
10 Hspu

Rest 2 min between sets		 1m 42s
Performed as RX
Joshua Rowin 02/21/2014 Sol CrossFit Snatch 3-3-3-3-3
Build to a heavy triple form permitting		 125 lbs
Performed as RX
Joshua Rowin 02/21/2014 Sol CrossFit Rounds for time 4 rounds

50 DU's
15 Russian Twists w/touch over head
200m run
11m 40s
Workout Scaled
Joshua Rowin 02/18/2014 Sol CrossFit Jerk 3-3-3-3-3
Build your way up to a heavy triple
Rest 3 min sets		 175 lbs
Performed as RX
Joshua Rowin 02/18/2014 Sol CrossFit 5 rounds for time 5 Rounds

15 pull ups
Run 200m w/plate 45/25		 14m 00s
Performed as RX
Joshua Rowin 02/12/2014 Sol CrossFit 7 min Emom Hang Power Snatch 7min EMOM
Hang Power Snatch @105
 7m 00s
Performed as RX
Joshua Rowin 02/12/2014 Sol CrossFit 3 Rounds for time 3 Rounds

9 Deadlifts 275/185
18 Burpees
27 Sit Ups
 9m 27s
Workout Scaled
Joshua Rowin 02/11/2014 Sol CrossFit Jerk - EMOM 10 min EMOM
2 Jerk 		165 lbs
Performed as RX
Joshua Rowin 02/11/2014 Sol CrossFit 2 AMRAPS 4 Min AMRAP
6 HSPU
9 Ring Push Ups

Rest 4 min

12 Min AMRAP
15 Wall balls @ 20#/14#
200m Run		 9 rounds 15 reps
Performed as RX
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