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Athlete Date Sort Location Workout Name Description Results
Laura April 12/03/2013 Blue Titan, Rockaway CrossFit Max rep squat complex Build to a 1 Rep Max Overhead Squat
Then...
Continue building to a 1 Rep Max Front Squat
Then...
Continue building to a 1 Rep Max Back Squat
50m 00s
Performed as RX
Laura April 11/27/2013 Blue Titan, Rockaway CrossFit None 2 Minutes Double Unders
12 Minutes Burpee Pull ups
2 Minutes Row 		45m 00s
Performed as RX
Laura April 11/19/2013 Blue Titan, Rockaway CrossFit None 4 rounds
8 thrusters 3/4 BW
8 Snatch deadlift 1.5 BW

Work up to your own prescribed load.		 15m 00s
Performed as RX
Laura April 11/16/2013 Blue Titan, Rockaway CrossFit SOF 11/16 Strength:
10:15 - 10:27
12 Minute EMOM
3x Push Jerk @ 60% 1RM (or #135/95)

Stamina:
10:30-10:40 (Cap this at 10 Minutes)
3 Rounds
Max Reps: Back Squat, #225/155
20x KB Romanian Deadlift
Max Reps: Toes to Bar

Work Capacity:
10:45-11:05
20 Minute EMOM
Odd: 5x Thrusters, #135/95
Even: 10x Burpees

45m 00s
Performed as RX
Laura April 11/14/2013 Blue Titan, Rockaway CrossFit The longest 2 minutes 3 rounds - max effort!
2 minutes on / 30 seconds rest between elements
Row for calories
Jump rope - singles are ok, du's even better.
burpee broad jumps 		30m 00s
Performed as RX
Laura April 11/10/2013 Rockaway CrossFit Cindy Complete as many rounds in 20 minutes as you can of:
5 Pull-ups
10 Push-ups
15 Squats		 16 rounds 25 reps
Workout Scaled
Laura April 11/10/2013 Rockaway CrossFit Clean n Jerk Ladder Start at 50% - add 10 lbs each successfull lift.
End at Max rep		 115 lbs
Performed as RX
Laura April 11/10/2013 Rockaway CrossFit Snatch Ladder start at 50% - add 10lbs each successful lift
end at max rep		 80 lbs
Performed as RX