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Athlete Date Sort Location Workout Name Description Results
Maylee Dumas 03/02/2015 None None Front squats
3x6 @ 70, 75,80
1x4 @ 85
1x3 @ 90%

Then ghr 25-40		 75,80, lbs
85 lbs
90# lbs
Only 5-6 ghr lbs
Performed as RX
Maylee Dumas 02/27/2015 None Crossfit open 15.1 9 min Amrap
15 ttb
10 deadline
5 snatch

6 min to find 1RM clean and jerk		 128 reps
Workout Scaled
Maylee Dumas 02/17/2015 None None 15 min to find a 1RM Turkish Getup

-then-

AMRAP 12
20 Kettlebell Snatches (10R/10L) @ 1.5/1 pood
15 Box Jumps @ 24/24
10 Ring dips		 4 rounds 6 reps
Workout Scaled
Maylee Dumas 02/12/2015 None Du, push-ups and wall balls SKILL

10 min instruction and practice on Double-Unders

CONDITIONING:

7 Rounds
30 sec ME Double-Unders
30 sec rest
30 sec ME Hand Release Pushups
30 sec rest
30 sec ME Wall Ball Shots @ 25+/20#
30 sec rest		 227 reps
Workout Scaled
Maylee Dumas 02/11/2015 None None 15 min to find a 3RM Push Press

-then-

EMOM5
3 Push Press @75% of 3RM

-then-

4 RFT
10 Kettlebell Snatches (5R/5L)@ 70/53#
100m Sprint
 3m 44s
Performed as RX
Maylee Dumas 02/11/2015 None None 15 min to find a 3RM Push Press

-then-

EMOM5
3 Push Press @75% of 3RM

-then-

4 RFT
10 Kettlebell Snatches (5R/5L)@ 70/53#
100m Sprint
 3m 44s
Performed as RX
Maylee Dumas 02/09/2015 None Back squats 5 x 6 @ 60, 65, 70, 75 & 80
Then 30 Bulgarian split squats each leg 		60, 65, 70, 75 lbs
Performed as RX
Maylee Dumas 02/06/2015 Crossfit northwest Du, kbs, wb & ttb 2 RFT
100 du
50 wall balls
40 kettle bell swings
30 toes to bar		 23m 22s
Performed as RX
Maylee Dumas 01/30/2015 None Cindy sandwich sumo dl Cindy sandwich sumo dl
AMRAP
5 pull-up
10 push-up
15 air squat
10 min sumo dl 1 RM
AMRAP
5 pu
10 push
15 squat
 6 rounds 5 reps
Workout Scaled
Maylee Dumas 01/27/2015 None None 5 RFT:
5-1 Rope Climbs
15 GHD Sit-Ups
40 Double-Unders		 28m 18s
Workout Scaled
Maylee Dumas 01/26/2015 None Back squat Squat:

48 @ 55, 60, 65, 70%

Then
Ghr 40		 85# back squat last reps and 40 lbs
Assisted ghr lbs
Performed as RX
Maylee Dumas 01/23/2015 None Open wod 14.1 15 min 1 RM snatch
AMRAP 10
30 Du
15 power snatch 		3 rounds 32 reps
Workout Scaled
Maylee Dumas 01/22/2015 None Pistols 5 rounds 30 seconds each 30 seconds rest between
Me pistols
Me ring dips
Me toes to bar

 1 reps
Workout Scaled
Maylee Dumas 01/19/2015 None Front squat & grace Front squat 4x8 @ 55,60,65,70% 1Rm

Grace for time
30 clean and jerks		 6m 40s
Workout Scaled
Maylee Dumas 01/14/2015 None None 8 rm push press 12 min
EMOM 8 min push press @ 70% 8 rm
15 min time cap 30 power cleans 		4m 12s
Workout Scaled
Maylee Dumas 01/13/2015 None Every 3.5 for 7 min 10 ghd
8 ctb PI'll up
20 du

Score is lowest round 		1m 16s
Workout Scaled
Maylee Dumas 01/09/2015 None Partner Kelly 5rft
400m run
30 box jumps
30 wall balls
 32m 57s
Workout Scaled
Maylee Dumas 01/07/2015 None Push press & rowing kalsu Find 10 rm push press
Then
EMOM 5 - 10reps of 70% 10 rm		 16m 37s
Workout Scaled
Maylee Dumas 01/06/2015 None High hang snatch & flight simulator 12 min to find 3 RM high hang snatch
Flight simulator double unders
10-20-30-40-50-40-30-20-10		 15m 30s
Workout Scaled
Maylee Dumas 01/05/2015 None Front squat & fran Front squat x10
60, 65, & 70% of 1 RM =100

Fran 21-15-9 		12m 19s
Workout Scaled
Maylee Dumas 12/29/2014 None E4MOM for 5 rounds: 10 Pull-Ups
15 Wall Ball Shots 20/14#
20 Double-Unders

Slowest round score 		2m 47s
Performed as RX
Maylee Dumas 12/03/2014 None Michael & 3RM push press 3rm push press
Michael		 23m 23s
Workout Scaled
Maylee Dumas 12/01/2014 None None 3 RFT
15 double kettle bell cleans 18 lbs
12 double kettle bell front squats
9 double kettle bell push press 		7m 48s
Workout Scaled
Maylee Dumas 10/28/2014 None HPC + DU+ 200m run AMRAP 15
10 HPC
30 Du
200 m run 		4 rounds 4 reps
Workout Scaled
Maylee Dumas 10/22/2014 None Cindy sandwich 10 min AMRAP
5 pull ups
10 push-ups
15 squats

12 min back sqaut

10 min AMRAP 		5 rounds 8 reps
Workout Scaled
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