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Athlete Date Sort Location Workout Name Description Results
Kate DeLisa 07/30/2014 Sol CrossFit Karen 150 wall balls for time 11m 53s
Performed as RX
Kate DeLisa 07/23/2014 Sol CrossFit Shoulder Press Warm up

5-3-3
40%-50%-60%
5-3-1
75%-85%-95%

Rest 3 min		 99.5 x 5 lbs
Performed as RX
Kate DeLisa 07/22/2014 Sol CrossFit Weighted pull up Warm up

5-3-3
40%-50%-60%
5-3-1
75%-85%-95%

Rest 3 min		 Green band Black band lbs
Performed as RX
Kate DeLisa 07/22/2014 Sol CrossFit 15 min amrap Metcon

Lv 1
15 min amrap
300m run
8 power cleans 155/105
12 pull ups
16 kbs 53/35

Lv 2

300 m run
8 high hang power cleans
8 ring rows
8 kbs		 4 rounds 0 reps
Workout Scaled
Kate DeLisa 07/16/2014 Sol CrossFit Strict Press 3-3-3
40%-55%-70%

Working set
3-3-3
80%-85%-90%		 90 x 8 lbs
Performed as RX
Kate DeLisa 07/16/2014 Sol CrossFit JT Lv1

JT
21-15-9
Hspu (deficit for Bryce :)
Ring dips
Push ups

Lv2

5 rounds

10 push ups
10 box dips
45 sec plank
 8m 00s
Workout Scaled
Kate DeLisa 07/10/2014 Sol CrossFit 2012 Reebok CrossFit Games Rope Sled Death by hang power clean :)
11 rounds 3 reps
Workout Scaled
Kate DeLisa 07/09/2014 Sol CrossFit Deadlift Warm up 5-5-5(40%,50%,60%)
Working set 5-5-5
Start at 75%,80%,85%(advanced athletes max out reps on last set)		 193 x 9 lbs
Performed as RX
Kate DeLisa 07/09/2014 Sol CrossFit Chipper Lv1
Row 50cal
40 box jumps 30/24
30 pull up t2b
200m run
10 wall walks

Lv2

Row 50cal
40 step ups
30 ring rows
20 push ups
10 pike push ups/ hs holds
 10m 05s
Workout Scaled
Kate DeLisa 07/08/2014 Sol CrossFit Shoulder press Warm up 5-5-5(40%,50%,60%)
Working set 5-5-5
Start at 75%,80%,85%(advanced athletes max out reps on last set)		 83 x 10 lbs
Performed as RX
Kate DeLisa 07/08/2014 Sol CrossFit 10 rounds
Lv1
Run 400 m
10 sh 2 oh 135/95
50 du
20 sh 2 oh 115/75
50 du
30 sh 2 oh 95/55
Run 400m

Lv2

Run 200m
20wall balls 14/10
Run 200m
20 wall balls 14/10
Run 200m		 4m 31s
Workout Scaled
Kate DeLisa 07/07/2014 Sol CrossFit Back squat Warm up 5-5-5(40%,50%,60%)
Working set 5-5-5
Start at 75%,80%,85%(advanced athletes max out reps on last set)
 163 x 5 last set lbs
lbs
Performed as RX
Kate DeLisa 07/07/2014 Sol CrossFit 11 min amrap 11 min amrap

Lv1
10 rack lunges 135/95(total)
20 weighted push ups 45/25
Run 200m

Lv2
15 lunges(total)
15 push ups
Run 200m		 3 rounds 15 reps
Workout Scaled
Kate DeLisa 07/02/2014 Sol CrossFit 5 Rounds for time 5 rounds

5 ring dips
10 hspu
15 wall balls

12 min time cap		 10m 38s
Workout Scaled
Kate DeLisa 07/02/2014 Sol CrossFit Strict press 12-12-12-12-12
@60%
Rest 2 min		 53-53-53-58-58 lbs
Performed as RX
Kate DeLisa 07/01/2014 Sol CrossFit 7 min amrap 7 min amrap

3 power cleans 185/125
5 pull ups
7 t2b 		6 rounds 6 reps
Workout Scaled
Kate DeLisa 06/30/2014 Sol CrossFit Back Squat
Lv 1
Back squat
10-10-10-10-10
@60%
Rest 2 min
Lv2
Air squats
20-20-20-20-20
Rest 2 min		 113-113-113-113-113 lbs
Performed as RX
Kate DeLisa 06/30/2014 Sol CrossFit 10 min amrap 10 min Amrap

15Jumping air squats
20 push ups
1 shuttle run		 4 rounds 28 reps
Performed as RX
Kate DeLisa 06/26/2014 Sol CrossFit Deadlift -3RM 3-3-3-3-3-3
Find a 3 rep max.

Rest 3 min. 		123-143-163-173-203-223 lbs
Performed as RX
Kate DeLisa 06/24/2014 Sol CrossFit Power Clean 1 RPM 16 minutes to find your 1 rep max Power Clean.

Rest as needed. 		183 lbs
Performed as RX
Kate DeLisa 06/24/2014 Sol CrossFit Power Cleans & Burpees 9 min AMRAP

10 Power Cleans (155#/105#)
10 Burpees		 4 rounds 10 reps
Workout Scaled
Kate DeLisa 06/23/2014 Sol CrossFit Back Squat 5-3-2-1-1-1

Find a 1 rep Max

Rest 3 min between sets		 185 lbs
Performed as RX
Kate DeLisa 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 50 reps
Workout Scaled
Kate DeLisa 06/13/2014 Sol CrossFit Strict Press Strict press

6-6-6-6-6

Rest 3 min

Start at 60% and build		 33-43-53-63-68-73 lbs
Performed as RX
Kate DeLisa 06/13/2014 Sol CrossFit Push ups for time 100 push ups for time

Every time you break run 1 shuttle run		 8m 33s
Performed as RX
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