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Athlete	Date	Location	Workout Name	Description	Results
Melissa Szkola	01/29/2015	Stars and Stripes CrossFit	Dat Bar	21-15-9 Over the Bar Burpee Bent Over Row DU	6m 44s Performed as RX
Melissa Szkola	01/27/2015	Stars and Stripes CrossFit	Common Denominator	3 RFT 21 GHD Hamstring Curls 15 Push Press 9 Burpees	9m 23s Performed as RX
Melissa Szkola	01/22/2015	Stars and Stripes CrossFit	Don't Drop It!	7 Rounds For Time: Deadlift x7 Hang Cleans x7 Push Press x7 Front Squat x7 Bent Over Rows x7 ***7 Over the Bar Burpees if you drop the bar!!!	21m 42s Performed as RX
Melissa Szkola	01/19/2015	Stars and Stripes CrossFit	SA/SL	25 min AMRAP SA KB Snatch x15e SL KB DL x15e SA KB Swing x15e	5 rounds 1 reps Performed as RX
Melissa Szkola	01/18/2015	Stars and Stripes CrossFit	EMOTM	10': 3 EMOTM Power Cleans 10': 3 EMOTM Push Press 10': 3 EMOTM Front Squat	115 lbs 65 lbs 95 lbs Performed as RX
Melissa Szkola	01/16/2015	Stars and Stripes CrossFit	CrossFit Total	3 attempts to find your 1RM of: Back Squat Shoulder Press Deadlift	165 lbs 65 lbs 225 lbs Performed as RX
Melissa Szkola	01/15/2015	Stars and Stripes CrossFit	Karen	150 Wallballs	9m 55s Performed as RX
Melissa Szkola	01/13/2015	Stars and Stripes CrossFit	PBR	3-3-3-3-3 Bench Press 20 AMRAP 5 Power Cleans 10 Burpee Box Overs 150m Row	7 rounds 1 reps Performed as RX
Melissa Szkola	01/04/2015	Stars and Stripes CrossFit	I Need More Chalk	20 AMRAP 5 Pull Ups 10 DL 15 DU	9 rounds 3 reps Workout Scaled
Melissa Szkola	12/17/2014	Stars and Stripes CrossFit	Mad Max	2 min on, max reps/ 2 min off Med Ball Slam Sit Up Push Up Air Squat Tricep Dip KB Swing (53#/35#) Calorie Row DU Ring Row	392 reps Performed as RX
Melissa Szkola	12/16/2014	Stars and Stripes CrossFit	3,4,5	3.3.3.3.3.3.3.3.3.3 Thruster 4.4.4.4.4.4 Bench Press 5.5.5.5.5 Snatch	55 lbs 95 lbs 55 lbs Performed as RX
Melissa Szkola	12/15/2014	Stars and Stripes CrossFit	29...and...30	30 Rounds For Time: Deadlift x3 Ring Row x3 Cleans x3 Push Up x3	33m 35s Performed as RX
Melissa Szkola	12/09/2014	Stars and Stripes CrossFit	Two for Tuesday	2 RFT 20 Wall Ball 30 Ab Mat Sit Ups 20 KB Swings 30 Russian Twist 20 MB Slam 30 Box Jumps 20 DL (135/95) 30 Walking Lunges (each side) 100 DU	32m 29s Performed as RX
Melissa Szkola	12/03/2014	Stars and Stripes CrossFit	Thrusters...ewwwww	50 Thrusters (95/55) 1000m Row 50 Thrusters (95/55)	15m 08s Performed as RX
Melissa Szkola	12/01/2014	Stars and Stripes CrossFit	Kettle Corn	30 min AMRAP KB Swing x25 KB OH Press x20 SA KB Swing x15e KB Snatch x10e Buy In: 10 Turkish Get Ups each side	2 rounds 35 reps Performed as RX
Melissa Szkola	11/26/2014	Stars and Stripes CrossFit	Gobble Gobble	20 min AMRAP Goblet Squat x15 Row x400m Turkey Get Ups x10e Sledge Hammer x20e	2 rounds 343 reps Performed as RX
Melissa Szkola	11/17/2014	Stars and Stripes CrossFit	Power Wash the Walls	5x5 Front Squat 15 min AMRAP Double Unders x50 Wall Ball x20 Power Clean x10	3 rounds 25 reps Performed as RX
Melissa Szkola	11/16/2014	Stars and Stripes CrossFit	None	7 Rounds of 7 7 Pull Ups 7 Box Jumps 7 KB Swings 7 Push Ups 7 Broad Jumps 7 Burpee Box Overs 7 Dips	36m 43s Performed as RX
Melissa Szkola	11/12/2014	Stars and Stripes CrossFit	Beast Mode	10 min EMOTM Deadlift x3 10 min EMOTM Bench Press x5 10 min EMOTM Back Squat x3	185 lbs 85 lbs 125 lbs Performed as RX
Melissa Szkola	11/06/2014	Stars and Stripes CrossFit	Jello Legs	804 Walking Lunges	47m 30s Performed as RX
Melissa Szkola	10/28/2014	Stars and Stripes CrossFit	3000	6 RFT 500m Row 2 minute rest	21m 36s Performed as RX
Melissa Szkola	10/23/2014	Stars and Stripes CrossFit	Holy Swoley	EMOTM for 10 min Power Clean x5 EMOTM for 10 min Push Press x5 EMOTM for 10 min Back Squat x5	115 lbs 65 lbs 125 lbs Performed as RX
Melissa Szkola	10/20/2014	Stars and Stripes CrossFit	Cindy XXX	Complete As Much As Possible in 20 min of: Pull Up x10 Push Up x20 Squat x30 Pull Up x15 Push Up x30 Squat x45 Pull Up x20 Push Up x40 Squat x60 Pull Up x25 Push Up x50 Squat x75 etc...	179 reps Workout Scaled
Melissa Szkola	10/15/2014	Stars and Stripes CrossFit	Kettle Chips	KB Swing x50 SA KB Snatch x20e Goblet Squat x50 SA KB Swing x20e KB OH Press x50 SL KB Deadlift x20e KB SDLHP x50 Turkish Get Up x20e	35m 42s Performed as RX
Melissa Szkola	09/30/2014	Stars and Stripes CrossFit	PB & J	4 RFT 10 Pull Ups 20 Back Squats 30 DU's 40 Box Jumps: BUY IN 50 Walking Lunges: CASH OUT	26m 45s Performed as RX

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