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Athlete	Date	Location	Workout Name	Description	Results
Kala Kowalewicz	01/19/2015	Stars and Stripes CrossFit	SA/SL	25 min AMRAP SA KB Snatch x15e SL KB DL x15e SA KB Swing x15e	3 rounds 28 reps Workout Scaled
Kala Kowalewicz	08/01/2014	Stars and Stripes CrossFit	Hope You're Not Tired	40 AMRAP Fwd Sled Pull x1 Tire Jumps x15 Tire Flips x15 Sledge Hammer x15e Bkwd Sled Pull x1 Burpee Tire Overs x15	40m 00s Performed as RX
Kala Kowalewicz	07/30/2014	Stars and Stripes CrossFit	Grab a Plate	20 min AMRAP OH Plate Carry x1 Russian Twist x30 Farmer's Carry x1 OH Walking Lunges x30 Step Ups x30	2 rounds 10 reps Performed as RX
Kala Kowalewicz	07/17/2014	Stars and Stripes CrossFit	Mojo Row	Down and Back: Row 500m Burpee Pull Up x10 Row 400m Hang Clean x20 Row 300m KB Swing x30 Row 200m Wall Ball x40 Row 100m Sit Up x50	35m 40s Performed as RX
Kala Kowalewicz	07/16/2014	Stars and Stripes CrossFit	Double Hand Squat	5 Rounds For Time: Run 400m Handstand Push Up x10 Squat x20 Double Unders x30	28m 15s Performed as RX
Kala Kowalewicz	07/15/2014	Stars and Stripes CrossFit	CrossFit Baseline	For Time: 500m Row 40 Air Squats 30 Ab Mat Sit Ups 20 Push Ups 10 Pull Ups	7m 14s Performed as RX
Kala Kowalewicz	07/14/2014	Stars and Stripes CrossFit	Abs of Steel	30 min AMRAP Ab Mat Sit Up x20 MB Slam x10 T2B x20 Wall Ball x10 GHD Sit Up x20 MB Slam x10 Russian Twist x20e Wall Ball x10 Finisher: 50 Burpees	3 rounds 70 reps Performed as RX
Kala Kowalewicz	07/02/2014	Stars and Stripes CrossFit	Row and Go	21 Rounds for Time: Row 150m Rest 30 seconds	25m 34s Performed as RX
Kala Kowalewicz	07/01/2014	Stars and Stripes CrossFit	Jello Legs	804 Walking Lunges	39m 42s Performed as RX
Kala Kowalewicz	06/30/2014	Stars and Stripes CrossFit	Boulder Shoulders	25 min AMRAP Thruster x5 SDLHP x10 Iron Cross x15 Push Press x20	5 rounds 2 reps Performed as RX
Kala Kowalewicz	06/30/2014	Stars and Stripes CrossFit	Boulder Shoulders	25 min AMRAP Thruster x5 SDLHP x10 Iron Cross x15 Push Press x20	5 rounds 2 reps Performed as RX
Kala Kowalewicz	06/29/2014	Stars and Stripes CrossFit	Sunday Fun Day	5 Rounds for time Thurster x15 35lbs Pull Ups x10 OH Plate Carry x2 15lbs Push Ups x10 MB Slam x15 15lbs OH Plate Carry x2 15lbs	49m 36s Performed as RX
Kala Kowalewicz	06/28/2014	Stars and Stripes CrossFit	Did You Say Run	21.15.9 Broad Jumps Push Ups 5K for time	38m 40s Performed as RX
Kala Kowalewicz	06/27/2014	Stars and Stripes CrossFit	Stamina	50.40.30.20.10 Wall Ball Double Unders KB Swing Calorie Row MB Slam	54m 31s Performed as RX
Kala Kowalewicz	06/26/2014	Stars and Stripes CrossFit	Row Da Squat	5 Rounds for Time: Row 1000m Deadlift x15 Squat x15	35m 31s Performed as RX
Kala Kowalewicz	06/26/2014	Stars and Stripes CrossFit	Row Da Squat	5 Rounds for Time: Row 1000m Deadlift x15 Squat x15	35m 00s Performed as RX
Kala Kowalewicz	06/25/2014	Stars and Stripes CrossFit	Stabata	5 Rounds: 1 min on, 1 min off DL (increase weight each round, as needed) - Tabata ab mat sit ups5 Rounds: 1 min on, 1 min off Bench press (increase weight each round, as needed)Tabata KB Swings5 Rounds: 1 min on, 1 min off Snatch (increase weight each round, as needed)	5 Rounds: lbs 1 min on, 1 min off lbs DL (increase weight each round, as needed) - 55x17-75x10-95x10-105-8x110x8 lbs Tabata ab mat sit ups - 8-6-6-6-6-4-5-8 lbs 5 Rounds: lbs 1 min on, 1 min off lbs Bench press (increase we lbs Performed as RX
Kala Kowalewicz	06/20/2014	Stars and Stripes CrossFit	Get A Grip	10 Rounds For Time Dead Lift x8 Squat Clean x8 Push Press x8 *Do not put the bar down except for between rounds or there is a 5 over the bar burpee penalty*	25m 11s Workout Scaled
Kala Kowalewicz	06/19/2014	Stars and Stripes CrossFit	Grab Your Box	20' AMRAP Box jump x5 Burpee box over x10 Step up x15e Around the box plank	4 rounds 8 reps Performed as RX
Kala Kowalewicz	06/18/2014	Stars and Stripes CrossFit	The Seven	7 Rounds for Time: Handstand Push Up x7 Thruster (135#/65#) x7 Knee to Elbow x7 Deadlift (245#/125#) x7 Burpee x7 KB Swing (2 pood) x7 Pull Up x7	43m 45s Workout Scaled
Kala Kowalewicz	06/16/2014	Stars and Stripes CrossFit	Gainz	3 EMOTM for 10 min Deadlift @85% Front Squat @85% 3 EMOTM for 5' Bench Press @65%	25m 00s Workout Scaled
Kala Kowalewicz	06/07/2014	Stars and Stripes CrossFit	Ring That Bell	30 min AMRAP KB Swing x20 Turkish Get Up x10e Goblet Squat x20 SA KB Snatch x10e	3 rounds 14 reps Workout Scaled
Kala Kowalewicz	06/06/2014	Stars and Stripes CrossFit	Down and Back	Ladder down then back up Row 100m Push Press x10 Row 200m Hang Clean x20 Row 300m Thruster x30 Row 400m MB Slam x40 Row 500m Wall Ball x50	40m 08s Performed as RX
Kala Kowalewicz	06/04/2014	Stars and Stripes CrossFit	I Got This 1	1-1-1-1-1-1-1-1 Deadlift Back Squat	Deadlift max 155 lbs Back Squat max 125 lbs Performed as RX
Kala Kowalewicz	06/04/2014	Stars and Stripes CrossFit	I Got This 1	1-1-1-1-1-1-1-1 Deadlift Back Squat	Deadlift 155 lbs Back squat 125 lbs lbs Performed as RX

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