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Athlete Date Sort Location Workout Name Description Results
Lisa McGrath 03/17/2014 Sol CrossFit Deadlift/weighted pull up Warm up 5-5
Working set 8-8-8-8
Rest 3 min between sets

Go up in weight 5% from last week and aim for 8 reps. If you don't make 8 reps, 6 reps is the next number to get to.		 173 lbs
Performed as RX
Lisa McGrath 03/17/2014 Sol CrossFit Amrap 11 min amrap

5 pull ups
10 kbs 70/53
15 sit ups		 4m 30s
Workout Scaled
Lisa McGrath 03/12/2014 Sol CrossFit Back Squat/weighted push up Warm up 5-5
Working set 8-8-8-8. At 80%1 rep max

Rest 3 min between sets		 163 lbs
Performed as RX
Lisa McGrath 03/12/2014 Sol CrossFit Rounds for time 4 rounds for time

15 Box Jumps 24/20
15 Kbs 53/35
400m run/400m ski/500m row

(You can choose any of the above for the cardio) 		18m 47s
Performed as RX
Lisa McGrath 03/11/2014 Sol CrossFit Deadlift/pull up superset Warm up. 5-5
Working set 8-8-8-8 @ 80% max		 253 lbs
Performed as RX
Lisa McGrath 03/11/2014 Sol CrossFit 10 min emom 10 min emom (every min on the min)

6 power cleans 155/105
7 over the bar burpees

 7 rounds 3 reps
Workout Scaled
Lisa McGrath 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 :)		 163 lbs
Performed as RX
Lisa McGrath 03/10/2014 Sol CrossFit Rounds for time 5 rounds for time

40 du's
30 air squats
20 push ups		 14m 18s
Performed as RX
Lisa McGrath 03/05/2014 Sol CrossFit Power clean 5-5-5-5-5-5 103 lbs
Performed as RX
Lisa McGrath 03/05/2014 Sol CrossFit Mini amrap 4 min amrap

Max weighted push ups
30 du's

Rest 3 min

5 min amrap

10 box jumps
10 sit ups 		4 rounds 67 reps
Performed as RX
Lisa McGrath 03/04/2014 Sol CrossFit Jerk 5-5-5-5-5-5 98 lbs
Performed as RX
Lisa McGrath 03/04/2014 Sol CrossFit 16 min amrap 16 min amrap

12 c2b pull ups
12 deadlifts 225/185
400m run 		2 rounds 24 reps
Performed as RX
Lisa McGrath 02/26/2014 Sol CrossFit Hang power snatch 2-2-2-2-2 83 lbs
Performed as RX
Lisa McGrath 02/26/2014 Sol CrossFit Amrap 12 min amrap

15 t2b
15 pull ups
400 m run 		2 rounds 30 reps
Workout Scaled
Lisa McGrath 02/24/2014 Sol CrossFit Power Clean 2-2-2-2-2-2
Build to a heavy double
Rest 2 min between sets		 128 lbs
Performed as RX
Lisa McGrath 02/24/2014 Sol CrossFit Death by Power Clean Do 1 rep the first minute, 2 the 2nd and so on...
 9 rounds 8 reps
Performed as RX
Lisa McGrath 02/18/2014 Sol CrossFit Jerk 3-3-3-3-3
Build your way up to a heavy triple
Rest 3 min sets		 123x1 lbs
Performed as RX
Lisa McGrath 02/18/2014 Sol CrossFit 5 rounds for time 5 Rounds

15 pull ups
Run 200m w/plate 45/25		 16m 58s
Performed as RX
Lisa McGrath 02/17/2014 Sol CrossFit Power Clean Power Clean

3-3-3-3-3

Touch and go 		103 ... 3rd-5th lbs
Performed as RX
Lisa McGrath 02/17/2014 Sol CrossFit Chipper 50 box jumps 24/20
10 hang full clean 185/115
50 weighted push ups 45/25
10 hang power cleans 185/115
50 kbs 70/53
10 power cleans 185/115
100 sit ups or 50 t2b
20m 02s
Workout Scaled
Lisa McGrath 02/11/2014 Sol CrossFit Jerk - EMOM 10 min EMOM
2 Jerk 		103 lbs
Performed as RX
Lisa McGrath 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		 2 rounds 10 reps
Workout Scaled