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Athlete Date Sort Location Workout Name Description Results
Joshua Rowin 06/23/2014 Sol CrossFit Back Squat 5-3-2-1-1-1

Find a 1 rep Max

Rest 3 min between sets		 275 lbs
Performed as RX
Joshua Rowin 06/23/2014 Sol CrossFit 17 min amrap 17 min Amrap

50 pistols-scale to air squats
Run 200 m
40 oh lunges 45/25-scale lunges
Run 200m
30 T2B-scale sit ups
Run 200m
20 wall balls 20/14
Run 200m
10 strict Hspu		 1 rounds 24 reps
Performed as RX
Joshua Rowin 06/21/2014 Sol CrossFit Partner wod!! 25 min amrap

In teams of 2

Partner A runs 400m
Partner B max hang cleans 135/95

Partner A runs 400m
Partner B max back squat from ground 135/95
Scale- air squats

Partner A runs 400m
Partner B max v-ups

Partner A runs 400m
Partner B max Sh 2 Oh 135/95
Scale-push ups

Each person only completes one run and then move to the next couplet
 0 rounds 357 reps
Performed as RX
Joshua Rowin 06/19/2014 Sol CrossFit Surprise Death by burpee 18 rounds 0 reps
Performed as RX
Joshua Rowin 06/19/2014 Sol CrossFit 1 rep max Deadlift Find a 1 rep max

5-3-3-2-2-1		 405 lbs
Performed as RX
Joshua Rowin 06/18/2014 Sol CrossFit Push Press Push Press

8-8-8-8-8
Start at 65% and build quickly
Rest 2 min between		 175 lbs
Performed as RX
Joshua Rowin 06/18/2014 Sol CrossFit Chipper 30 hspu
Run 200m
30 ring dips
Run 200m
30 hspu
100 sit ups		 14m 19s
Performed as RX
Joshua Rowin 06/18/2014 Sol CrossFit Chipper 30 hspu
Run 200m
30 ring dips
Run 200m
30 hspu
100 sit ups		 14m 19s
Performed as RX
Joshua Rowin 06/17/2014 Sol CrossFit Back squat/push ups Back squat

7-5-5-3-3-3
Start at 70% and build to a tough triple
Max push ups between sets

Rest 3 min between		 255 lbs
Performed as RX
Joshua Rowin 06/17/2014 Sol CrossFit 13 min amrap 13 min
1Broad jump 30m
20 goblet squats
15 sit ups
10 box jumps		 3 rounds 45 reps
Performed as RX
Joshua Rowin 06/16/2014 Sol CrossFit Power cleans Lv 1 Power cleans

5-5-5-5-5
75%,79%, 83%, 87%, 91%
Rest 3 min between

Lv2 Hang Power Cleans
5-5-5-5-5		 165 lbs
Performed as RX
Joshua Rowin 06/13/2014 Sol CrossFit Strict Press Strict press

6-6-6-6-6

Rest 3 min

Start at 60% and build		 145 lbs
Performed as RX
Joshua Rowin 06/13/2014 Sol CrossFit Push ups for time 100 push ups for time

Every time you break run 1 shuttle run		 4m 33s
Performed as RX
Joshua Rowin 06/12/2014 Sol CrossFit 15 min Kipping practice None 15m 00s
Performed as RX
Joshua Rowin 06/11/2014 Sol CrossFit 7 min emom 2 hang power snatch
Build		 95 lbs
Performed as RX
Joshua Rowin 06/11/2014 Sol CrossFit 4 rounds for time 20 plate ground 2 overhead 45/25
20 Russian twists 45/25
1 shuttle run

10 min time cap		 5m 58s
Performed as RX
Joshua Rowin 06/10/2014 Sol CrossFit Back Squat/Front Squat Back squat

8-8-8

Front Squat

8-8-8

Start at 65% and build to a tough 8
Rest 3min between

 225, 185 lbs
Performed as RX
Joshua Rowin 06/10/2014 Sol CrossFit 3 rounds for time 3 rounds

50 air squats
30 push ups
15 ring dips		 13m 38s
Performed as RX
Joshua Rowin 06/04/2014 Sol CrossFit Jerk Jerk

5-5-5-5-5

Rest 2 min		 195 lbs
Performed as RX
Joshua Rowin 06/04/2014 Sol CrossFit Mini amrap 4:30 min amrap

3 Ring dips
5 Hspu
7 kbs 70/53

Rest 4 min

4:30 min amrap

1 shuttle run w/med ball overhead(ball must be in the air while running, cannot rest on head)
10 V-ups		 9 rounds 8 reps
Performed as RX
Joshua Rowin 06/03/2014 Sol CrossFit Deadlift June 3rd

Deadlift

10-10-10-10-10
Start at 60% and build to no more than 80%
Rest 2 min between sets		 315 lbs
Performed as RX
Joshua Rowin 06/03/2014 Sol CrossFit 5 Rounds for time Metcon

5 rounds

30 supermans
20 kb deadlifts 70/53
10 strict pull ups
200m run

15 min time cap		 4 rounds 0 reps
Performed as RX
Joshua Rowin 06/02/2014 Sol CrossFit Hang Full Cleans 2-2-2-2-2-2
Build to a heavy double

Rest 3 min between		 175 lbs
Performed as RX
Joshua Rowin 06/02/2014 Sol CrossFit 9 min Amrap 9 min amrap

Lvl 1
6 front squat @bw(clean from ground)
8 no push up burpees
10 sit ups

Lvl 2

8 goblet squats 44/26
8 no push up burpees
8 sit ups

Lvl 3

10 air squats
6 burpees
8 sit ups		 6 rounds 0 reps
Workout Scaled
Joshua Rowin 05/30/2014 Sol CrossFit Jerk 5-3-2-1-1

Rest 3 min 		225 lbs
Performed as RX
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