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Athlete Date Sort Location Workout Name Description Results
Melissa Szkola 05/08/2015 Stars and Stripes CrossFit WHAT HAPPENED TO ROUNDS?! 25' AMRAP
15 DL (95/65#)
10 Power Clean (95/65#)
5 Push Press (95/65#)
*Only drop the bar between rounds, or 5 OTB Burpee Penalty*		 10 rounds 9 reps
Performed as RX
Melissa Szkola 05/07/2015 Stars and Stripes CrossFit Nancy 5 rounds for time of:
400 meter run
15 OH Squat (95/65)		 21m 30s
Performed as RX
Melissa Szkola 05/04/2015 Stars and Stripes CrossFit CrossFit Games Open 12.3 Complete as many rounds and reps as possible in 18 minutes of:
15 Box jumps (M 24" box / F 20" box)
12 Push press (M 115 lb / F 75 lb)
9 Toes-to-bar		 4 rounds 30 reps
Workout Scaled
Melissa Szkola 05/01/2015 Stars and Stripes CrossFit Flip Out 20 min AMRAP
1 Sled Push
10 Tire Flips
20 DU
30 Walking Lunges
20 DU
10 Tire Flips
1 Sand Bag Carry		 3 rounds 3 reps
Performed as RX
Melissa Szkola 04/29/2015 Stars and Stripes CrossFit Tick Tock 10' EMOTM
DL x5
Max DU in remaining time

10' EMOTM
Thruster x5

10' EMOTM
Sit Up x20		 135 lbs
65 lbs
Performed as RX
Melissa Szkola 04/27/2015 Stars and Stripes CrossFit Furious 10 RFT
10 DL
10 Back Squat
10 Power Clean
10 Push Jerk
10 SDLHP
10 Front Squat
10 Hang Clean
10 Thruster
10 Power Snatch
10 OH Squat
(95/65)
*Eliminate One Exercise After Each Round*		 420 reps
Performed as RX
Melissa Szkola 04/24/2015 Stars and Stripes CrossFit Incredible Hulk 20 min AMRAP

5 Deadlift
5 Hang Clean
5 Front Squat
5 Push Press
5 Back Squat

(115#/75#)		 9 rounds 0 reps
Performed as RX
Melissa Szkola 04/21/2015 Stars and Stripes CrossFit 25 to Life For Time:
25 Wall Ball
25e OH Walking Lunges
25 Push Ups
25 GHD Back Ext.
25 Push Press (95/65)
25 DU
25 Clean and Jerk (115/75)
25 Cal. Row
25 Burpees		 21m 31s
Workout Scaled
Melissa Szkola 04/21/2015 Stars and Stripes CrossFit 25 to Life For Time:
25 Wall Ball
25e OH Walking Lunges
25 Push Ups
25 GHD Back Ext.
25 Push Press (95/65)
25 DU
25 Clean and Jerk (115/75)
25 Cal. Row
25 Burpees		 21m 31s
Workout Scaled
Melissa Szkola 04/08/2015 Stars and Stripes CrossFit Clean Burps 6 Rounds For Time:
Power Clean x5 (135#/95#)
Burpee x20

 18m 15s
Performed as RX
Melissa Szkola 04/07/2015 Stars and Stripes CrossFit 2,4,6,8 8 RFT
2 Rope Climbs
4 Hang Cleans
6 Front Squats		 23m 32s
Performed as RX
Melissa Szkola 04/03/2015 Stars and Stripes CrossFit Tabata Boom, Tabata Bing Pull Up/Knees to Elbow
MB Slam/MB Crunch
Hang Clean/Push Press
Row/DU
Lunges/Wall Sit
Push Up/Plank
Goblet Squat/KB Swing		 1000000000 reps
Performed as RX
Melissa Szkola 04/02/2015 Stars and Stripes CrossFit 3rd Period 20 min EMOTM
20 MB Slams

OT
5 min EMOTM
10 Wall Balls		 15/25 lbs
Performed as RX
Melissa Szkola 03/24/2015 Stars and Stripes CrossFit What's Your Lucky Number 7 Rounds of 7
Push Up
MB Slam
Ring Row
Wall Ball
Box Jump
Ab Mat Sit Up
KB Swing		 18m 59s
Performed as RX
Melissa Szkola 03/18/2015 Stars and Stripes CrossFit Angie For time:
100 Pull-ups
100 Push-ups
100 Sit-ups
100 Squats		 38m 38s
Workout Scaled
Melissa Szkola 03/05/2015 Stars and Stripes CrossFit Stamina 50-40-30-20-10
Wall Ball
DU
KB Swing
Calorie Row
MB Slam		 40m 30s
Performed as RX
Melissa Szkola 03/03/2015 Stars and Stripes CrossFit Throw Down 5-4-3-2-1-1-1
DL

5-4-3-2-1-1-1
Hang Clean

5-4-3-2-1-1-1
Push Press		 225 lbs
125 lbs
Performed as RX
Melissa Szkola 02/25/2015 Stars and Stripes CrossFit Did You Say 30?!?! 30 Rounds For Time:
3 Push Ups
3 Ring Rows
3 Squat Cleans		 28m 46s
Performed as RX
Melissa Szkola 02/24/2015 Stars and Stripes CrossFit Mountain Time 10-20-30-20-10
Wall Ball
DU
KB Swing		 12m 12s
Performed as RX
Melissa Szkola 02/22/2015 Stars and Stripes CrossFit Double That 1 RFT
10 DU
5 MB Slams
20 DU
10 MB Slams
40 DU
20 MB Slams
80 DU
40 MB Slams
160 DU
 14m 45s
Performed as RX
Melissa Szkola 02/20/2015 Stars and Stripes CrossFit Every Minute 10' EMOTM
5 Front Squat

10' EMOTM
5 Bench Press

15' AMRAP
20 DU
20 Sit Up
20 KB Swing
 7 rounds 24 reps
Performed as RX
Melissa Szkola 02/13/2015 Stars and Stripes CrossFit 1 Period 20 min EMOTM

MB Slam x20		 15 lbs
Performed as RX
Melissa Szkola 02/12/2015 Stars and Stripes CrossFit Happy Birthday Colleen Buy In: 60 Calorie Row
6 Rounds For Time:
Toes to Bar x10
Sit Up x10
Plank w/ Shoulder Tap x10e
Rocky IVs x10
Russian Twist x10e
V-Sit Crunch x10		 33m 05s
Performed as RX
Melissa Szkola 02/10/2015 Stars and Stripes CrossFit Row It Up 40-30-20-10
GHD Sit Up
Calorie Row		 11m 15s
Performed as RX
Melissa Szkola 02/06/2015 Stars and Stripes CrossFit Dat Body 20 min AMRAP
Thrusters x5
MB Slams x10
OH Walking Lunges x15e		 6 rounds 24 reps
Performed as RX
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