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Athlete Date Sort Location Workout Name Description Results
Melissa Szkola 07/24/2015 Stars and Stripes CrossFit Fight Simulator 10-15-20-25-30-25-20-15-10
Wall Ball
*UNBROKEN SETS - If set is not completed Unbroken, you will redo the set*
15' Time Cap

10-15-20-25-30-25-20-15-10
MB Slam
*UNBROKEN SETS - If set is not completed Unbroken, you will redo the set*
15' Time Cap		 10m 11s
Performed as RX
Melissa Szkola 07/16/2015 Stars and Stripes CrossFit Rope Burn 25' AMRAP

Buy In: 100 DU
100m Run
1 Rope Climb
10 Hang Clean (135/95)		 6 rounds 1 reps
Performed as RX
Melissa Szkola 07/15/2015 Stars and Stripes CrossFit Farmer's Tan 6 RFT
100m Farmer's Carry
10 Tire Flips
20e Sledge Hammer
10 Burpee		 22m 25s
Performed as RX
Melissa Szkola 07/10/2015 Stars and Stripes CrossFit McGhee Complete as many rounds in 30 minutes as you can of:
275 pound Deadlift, 5 reps
13 Push-ups
9 Box jumps, 24 inch box		 11 rounds 7 reps
Workout Scaled
Melissa Szkola 07/06/2015 Stars and Stripes CrossFit Angie For time:
100 Pull-ups
100 Push-ups
100 Sit-ups
100 Squats		 27m 00s
Workout Scaled
Melissa Szkola 07/02/2015 Stars and Stripes CrossFit 24 12 min AMRAP

5 Power Clean (135/95)
5 Ring Dips		 9 rounds 0 reps
Workout Scaled
Melissa Szkola 07/02/2015 Stars and Stripes CrossFit 24 12 min AMRAP

12 Power Snatch (75/55)
30 DU		 5 rounds 9 reps
Performed as RX
Melissa Szkola 06/30/2015 Stars and Stripes CrossFit Dat Bar 10 RFT:
250M Row
10 GHD Sit Ups
10 T2B		 32m 52s
Workout Scaled
Melissa Szkola 06/29/2015 Stars and Stripes CrossFit I Need More Chalk 20 min AMRAP
5 Pull Up
10 DL (155/95)
15 DU		 7 rounds 4 reps
Performed as RX
Melissa Szkola 06/25/2015 Stars and Stripes CrossFit Crowd Pleaser 30-20-10
Thruster (75/55)
Pull Up		 16m 53s
Workout Scaled
Melissa Szkola 06/19/2015 Stars and Stripes CrossFit Barbara Five rounds, each for time of:
20 Pull-ups
30 Push-ups
40 Sit-ups
50 Squats

Rest precisely three minutes between each round.		 51m 33s
Workout Scaled
Melissa Szkola 06/18/2015 Stars and Stripes CrossFit Lisa XXX 25 min AMRAP
Buy In: 800m Run
5 Cal Row
10 KB Swings
15 DU
10 Cal Row
15 KB Swings
20 DU
15 Cal Row
20 KB Swings
25 DU
...		 375 reps
Performed as RX
Melissa Szkola 06/12/2015 Stars and Stripes CrossFit Up and Down 12-9-6-3-6-9-12
KB Swings
Burpees
Toes to Bar

Skill: kipping		 13m 49s
Workout Scaled
Melissa Szkola 06/08/2015 Stars and Stripes CrossFit Karen For time:
150 Wallball shots, 20 pound ball		 7m 00s
Performed as RX
Melissa Szkola 06/08/2015 Stars and Stripes CrossFit Fran Three rounds, 21-15- and 9 reps, for time of:
95 pound Thruster
Pull-ups		 7m 49s
Workout Scaled
Melissa Szkola 06/05/2015 Stars and Stripes CrossFit Gerty Up 20' AMRAP
1 Rope Climb
50 DU
10 GHD Back Ext
50 Ab Mat Sit Up		 3 rounds 50 reps
Performed as RX
Melissa Szkola 06/03/2015 Stars and Stripes CrossFit Suns Out, Guns Out 6RFT:

1 Suicide
10 Pull Up
1 Street Run
15 Ring Row
1 Sandbag Carry
20 Bent Over Row (115/65)		 45m 22s
Workout Scaled
Melissa Szkola 06/01/2015 Stars and Stripes CrossFit Ascending Leg Fun 5 RFT
5 Burpee
10 Box Jump
15 Wall Ball
20 MB Clean		 18m 09s
Performed as RX
Melissa Szkola 05/28/2015 Stars and Stripes CrossFit Gainz On the Minute 10' EMOTM
Bench Press x5

10' EMOTM
DL x3

10' EMOTM
Power Clean x3		 75 lbs
145 lbs
no clean lbs
Performed as RX
Melissa Szkola 05/25/2015 Stars and Stripes CrossFit Murph For time:
1 mile Run
100 Pull-ups
200 Push-ups
300 Squats
1 mile Run

Partition the pull-ups, push-ups, and squats as needed. Start and finish with a mile run. If you've got a twenty pound vest or body armor, wear it.		 1h 8m 53s
Workout Scaled
Melissa Szkola 05/21/2015 Stars and Stripes CrossFit No Cardio 10 min EMOTM
Power Clean x3

10 min EMOTM
Back Squat x3

10 min EMOTM
Strict OH Press x5		 40 lbs
135 lbs
35 lbs
Performed as RX
Melissa Szkola 05/20/2015 Stars and Stripes CrossFit Ham Slammed 6 Rounds For Time:
500m Row
15 Sledge Hammer (each)
15 DL (155/115)
10 Tire Flips
*Cash Out: 1 Sled Push*		 35m 45s
Performed as RX
Melissa Szkola 05/19/2015 Stars and Stripes CrossFit None 20 AMRAP
8 Power Snatch (95/65)
10 Push Ups
400m Run		 4 rounds 12 reps
Workout Scaled
Melissa Szkola 05/15/2015 Stars and Stripes CrossFit Crossfit Open 11.5 20' AMRAP
5 Power Clean (145/100#)
10 T2B
15 Wall Ball		 8 rounds 15 reps
Workout Scaled
Melissa Szkola 05/14/2015 Stars and Stripes CrossFit Rocky lll 3 RFT
Run 800m
20 Push Press (115/75)
50 DU		 26m 25s
Workout Scaled
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