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Athlete Date Sort Location Workout Name Description Results
Maggie Arlt 09/30/2015 Kearney CrossFit Wendler Week 1 Deadlift 5 x 75% of 90% of 1RM
5 x 80% of 90% of 1 RM
Max Effort of 85% of 90% of 1RM

Sets of 10 in the WOD
 5 x 185 lbs
5 x 195 lbs
15 x 205 lbs
Performed as RX
Maggie Arlt 09/30/2015 Kearney CrossFit 1 min Stations 3 Rounds:
1 min to complete each (with no transition time):

15 cal Row
10 x deadlifts @ 155#
50 Double Unders
Rest		 225 reps
Performed as RX
Maggie Arlt 09/30/2015 Kearney CrossFit Supplemental Skill and Strength SKILL:

10 x Rope Climbs

STRENGTH:
Alternating
3 x 10
Single Leg Deadlift (52#)

3 x 8
Bent Over Rows (65#)		 2 x 26# KB lbs
65# lbs
Performed as RX
Maggie Arlt 09/29/2015 Kearney CrossFit Wendler Week 1 Strict Press 5 x 75% of 90% of 1rm
5 x 80% of 1rm
max effort x 85% of 90% of 1rm

3 x 10 of 50% of 90% of 1rm		 10 x 35# lbs
5 x 55# lbs
THEN: lbs
5x 80 lbs
5 x 90 lbs
Performed as RX
Maggie Arlt 09/28/2015 Kearney CrossFit Wendler Week 1- Squat Warm up with heavy working sets of 5 reps OHS
Worked up to 125#

Then:
BACK SQUAT
5 @ 75% of 90% of 1RM (165#)
5 @ 80% of 90% of 1RM (175#)
MAX EFFORT @ 85% of 90% of 1RM (7 x 185#)

Then, 2 sets of 10 @ 50% of 1RM ( 125#)		 up to 125 lbs
lbs
then lbs
165, 175, 185 x 7 lbs
125 x 10 x 2 lbs
Performed as RX
Maggie Arlt 09/28/2015 Kearney CrossFit Strict Pull-Up Workout 12 MIN AMRAP

5-10-15-20-25 etc

Strict (banded) Pull Ups
Sign Run		 61 reps
Workout Scaled
Maggie Arlt 09/28/2015 Kearney CrossFit Supplemental Strength and Skill- Legs 4 x 3 Squat Snatch @ 80% 1RM

10 x pistols between each set

Then 3 rounds:
10 x hip thrusters (35#)
10 x box step ups (35#)
 75# lbs
Performed as RX
Maggie Arlt 09/24/2015 Kearney CrossFit E2MOM HSPU E2MOM:

5 HSPU
or 2 wall walks		 20m 00s
Performed as RX
Maggie Arlt 09/23/2015 Kearney CrossFit 4 x 3 80% 1 rm deadlift 2 rounds:
10 x good mornings (35#)
10 x straight leg deadlifts (35#)

5 x 135#
5 x 195#

4 x 3 of 80% 1RM		 220# lbs
Performed as RX
Maggie Arlt 09/23/2015 Kearney CrossFit Sept23 Chipper 50 Box Jumps
40 KB Swings (53#)
30 wallballs (14#)
20 Hang Power Cleans (95#)
20 Burpees
 9m 58s
Performed as RX
Maggie Arlt 09/23/2015 Kearney CrossFit 1 mile Sled Pull 4 x 400m sled pull (95#)

Rest between each 400m pull		 4 reps
Performed as RX
Maggie Arlt 09/22/2015 Kearney CrossFit 23 min AMRAP Partner row/ rope climb 23 min AMRAP
Teams of 3

Calorie Row
at minutes 5 and 15 stop and do as many rope climbs as possible for 3 minutes


one person working at a time		 294 rounds 14 reps
Performed as RX
Maggie Arlt 09/22/2015 Kearney CrossFit 4 x 3 Power Cleans and Split Jerks 4 x 3 of power cleans at 80% 1RM

max effort muscle ups

4 x 3 split jerks at 80% 1RM		 125# cleans lbs
115# jerks lbs
Performed as RX
Maggie Arlt 09/17/2015 Kearney CrossFit 21-15-9 KB Swings and Burpees 21-15-9
KB swings (70/53#)
Burpees
 5m 15s
Performed as RX
Maggie Arlt 09/16/2015 Kearney High School Track 2 RFT: 1 mile run 100 x sit ups 1 mile run
100 x sit-ups
1 mile run
100 x sit-ups 		21m 55s
Performed as RX
Maggie Arlt 09/15/2015 Kearney CrossFit 20 mins to establish 1 RM Power Clean with an empty barbell:
5 x hang cleans
30 sec x shoulder and wrist mobility
10 x hang cleans
30 sec x shoulder and wrist mobility
10 x deadlifts
10 x power cleans
Then: 20 mins to establish a 1 rm Power Clean
85 x 5
105 x 5
125#
145#
155# (after 7 attempts!!)
 155# lbs
Performed as RX
Maggie Arlt 09/15/2015 Kearney CrossFit 5,10,15,20,25... Power Cleans and C2B pull ups 5-10-15-20-25-30 etc

Power Clean (155#/105#)

Muscle Ups (C2B Pull Ups or Pull Ups)

 117 reps
Workout Scaled
Maggie Arlt 09/14/2015 Kearney CrossFit 30 Front Squats, 60 Push-Ups, 600 m Run 30 min to establish a 1 rm OHS and 1 RM back squat

then:

30 x Front Squats (95/65)
60 x push ups
600 m run
 7m 27s
Performed as RX
Maggie Arlt 09/08/2015 Kearney CrossFit Friday 9/11 With a running clock:

0:00-12:00 minutes:

5 Rounds

5 x Clean and Jerk (155#/105#)

10 x Pull Ups

12:00-20:00 minutes:

AMRAP

7 x Front Squat (155#/105#)

14 x HR Push Ups		 5 rounds 0 reps
Performed as RX
Maggie Arlt 09/04/2015 Kearney CrossFit Squat Clean Skill Work up to a 2RM squat clean with good form
(15 minutes)

finish remaining time with 2 reps EMOM		 125# lbs
Performed as RX
Maggie Arlt 09/04/2015 Kearney CrossFit 30-20-10 Partner Partner up with a human and hang on tight!

30-20-10

Clean and Jerk (135#/95#)

Pull Ups

Toes to Bar

Partners must do equal reps.

One person working at a time.

Each time the bar is dropped, a human comes off the bar, or you switch who is working row 150 meters each.		 28m 30s
Performed as RX
Maggie Arlt 09/03/2015 Kearney CrossFit Hang Snatch Skill Work 15 minutes to work up to 2RM (heavy ish)

HIGH HANG SNATCH

8 x 55#
6 x 65#
6 x 85#

 85# lbs
Performed as RX
Maggie Arlt 09/03/2015 Kearney CrossFit 1 min ME stations 1 min ME stations
3 ROUNDS:

KB High Pull (70#/53#)
Double Unders/ Jump Rope
GHD Sit-Ups
L-Sit Hold
Box Jumps (24/20)		 18m 30s
Workout Scaled
Maggie Arlt 09/02/2015 Kearney CrossFit 11 min AMRAP 15 min to establish 1RM:

Hang Clean

Clean Pull

Hang Clean

11 min AMRAP:
3,6,9,12,15,18...etc
Hang Clean (95#)
CTB Pull Ups		 130# then 3 sets at 125# lbs
Performed as RX
Maggie Arlt 09/01/2015 Kearney CrossFit 21-15-9 KB Swings & Pistols 21-15-9:

KB swings (70#/53#)
Pistols

600 m run buy out
 6m 09s
Performed as RX
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