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Athlete Date Sort Location Workout Name Description Results
Luke Lahman 08/12/2014 Sol CrossFit Jerk Lv1

Split Jerk

4-4-4-4-4-4

Build to a moderate weight

Rest as needed

Lv 2

Push jerk

4-4-4-4-4-4

Build to a moderate weight but maintain perfect form

Rest as needed

Basics

Push Press

5-5-5

Push Jerk

5-5-5
 165 lbs
Performed as RX
Luke Lahman 08/12/2014 Sol CrossFit 7 min amrap / emom Lv 1

7 min emom

7 hspu
9 kbs 70/53

Rest 2 min

Run around mall for time

Lv 2

7 min amrap

6 pike push ups or mod hspu
9 kbs 53/35
12 sit ups

Run around mall for time or ski 600 or row 800m

Basics

7 min amrap

6 push ups
9 kbs 26/18
30 sec plank

Rest 2 min

Run around mall for time or row 500m for time
1m 27s
Performed as RX
Luke Lahman 08/06/2014 Sol CrossFit Shoulder press Lv 1

Shoulder press

20 mins to find a 1 rep max
Rest as needed

Lv 2

6-6-6-6-6-6
Build to a moderate weight
Rest 2:30 min between

Basics

Shoulder press
6-6-6-6-6
Push press
5-5-5-5-5		 155 lbs
Performed as RX
Luke Lahman 08/06/2014 Sol CrossFit Karen Lv1

Karen(150 wall balls)

Lv2

1/2 Karen(75 wall balls)

Basics

1/4 Karen(40 wall balls)
Row 500 m		 6m 28s
Performed as RX
Luke Lahman 08/05/2014 Sol CrossFit Weighted pull up Weighted pull up

Lv 1

20 mins to find a 1 rep max
Rest as needed

Lv 2

6-6-6-6-6-6
Build to a moderate weight
Rest 2:30 min between

Basics

Ring row
7-7-7-7-7
Push ups
7-7-7-7-7		 76 lbs
Performed as RX
Luke Lahman 08/05/2014 Sol CrossFit Ascending amrap Lv 1

10 min amrap Ladder
***increase reps by 1 every round
3 power cleans 185/125
3 C2B Pull ups
3 V ups
3 burpees

Lv2

10 min Amrap Ladder
***increase reps by 1 every round

3 Hang Power cleans 115/75
3 pull ups or most difficult scale
3 v-ups or sit ups
3 burpees

Basics

10 min amrap

Run 100m
8 supermans
8 kbs 26/18
8 ring rows
 5 rounds 11 reps
Performed as RX
Luke Lahman 08/04/2014 Sol CrossFit Back squat Back squat

Lv 1

20 mins to find a 1 rep max
Rest as needed

Lv 2

6-6-6-6-6-6
Build to a moderate weight
Rest 2:30 min between

Basics

Skill practice


Hang power cleans
6-6-6-6-6-6
Air squats to med ball
8-8-8-8-8-8		 350 lbs
Performed as RX