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Athlete Date Sort Location Workout Name Description Results
Melissa Szkola 09/26/2014 Stars and Stripes CrossFit Let's Lift 5-4-3-2-1-1-1
Dead Lift
Push Jerk or Push Press		 225 lbs
115 lbs
Performed as RX
Melissa Szkola 09/23/2014 Stars and Stripes CrossFit Fight Gone Bad 3 rounds of:
Wall-ball, 20 pound ball, 10 ft target (Reps)
Sumo deadlift high-pull, 75 pounds (Reps)
Box Jump, 20" box (Reps)
Push-press, 75 pounds (Reps)
Row (Calories)

In this workout you move from each of five stations after a minute.The clock does not reset or stop between exercises. This is a five-minute round from which a one-minute break is allowed before repeating. On call of "rotate", the athletes must move to next station immediately for best score. One point is given for each rep, except on the rower where each calorie is one point.		 176 reps
Performed as RX
Melissa Szkola 09/19/2014 Stars and Stripes CrossFit Up, Up and Down 21' AMRAP
11 Pull Ups
11 Push Ups
11 Squats		 4 rounds 16 reps
Workout Scaled
Melissa Szkola 09/16/2014 Stars and Stripes CrossFit How Many?!?! For Time:
120 Squats
100 DU
90 Push Ups
80 Sit Ups
70 Pull Ups
60 KB Swings
50 MB Slams
40 Box Jumps
30 DL
20 Burpees
10 Push Ups		 58m 54s
Performed as RX
Melissa Szkola 09/10/2014 Stars and Stripes CrossFit The 100 Burpee Challenge! For Time:
100 Burpees
With: 5 MB Slams EMOTM		 11m 22s
Performed as RX
Melissa Szkola 09/03/2014 Stars and Stripes CrossFit Chips Con Queso For Time:
Wall Ball x20
Push Ups x20
MB Slam x20
Box Jump x20
Row x20 Calories
KB Swing x20
Pull Ups x20
Ab Mat Sit Ups x20
Air Squat x200		 16m 55s
Performed as RX
Melissa Szkola 09/02/2014 Stars and Stripes CrossFit Survival of the Fittest For Time:
1 Mile Run
3 Rope Climbs
40 OH Walking Lunges
50 KB Swings (70/53#)
60 Wall Ball (20/16#)
70 Pull Ups
80 Push Ups
***Time Cap: 45 minutes***		 30m 00s
Workout Scaled
Melissa Szkola 08/28/2014 Stars and Stripes CrossFit CrossFit Open 14.4 Complete as many rounds and repetitions as possible in 14 minutes of:
60-calorie row
50 toes-to-bars
40 wall-ball shots, 20 lb. to 10-foot target
30 cleans, 135 lb.
20 muscle-ups		 0 rounds 83 reps
Performed as RX
Melissa Szkola 08/26/2014 Stars and Stripes CrossFit The Titanic (Part 2) For Time:
5,000 Meter Row

Buy In:
100 Tire Flips		 32m 21s
Performed as RX
Melissa Szkola 08/25/2014 Stars and Stripes CrossFit SlAbs 30 AMRAP
T2B x15
Sled Push x120ft
GHD Sit Ups x15
Sled Push x120ft
Ring K2C
Sled Push x120ft
Ab Mat Sit Ups x15
Sled Push x120ft
Rocky IV's x15
Sled Push x120ft		 2 rounds 25 reps
Performed as RX
Melissa Szkola 08/24/2014 Stars and Stripes CrossFit Bell 3 rounds for time of:
185-lb. deadlifts, 21 reps
15 pull-ups
185-lb. front squats, 9 reps		 14m 58s
Workout Scaled
Melissa Szkola 08/20/2014 Stars and Stripes CrossFit CrossFit Open 14.3 Workout 14.3
8 minute AMRAP:
10 deadlifts, 135 / 95 lb.
15 box jumps, 24 / 20 inch
15 deadlifts, 185 / 135 lb.
15 box jumps, 24 / 20 inch
20 deadlifts, 225 / 155 lb.
15 box jumps, 24 / 20 inch
25 deadlifts, 275 / 185 lb.
15 box jumps, 24 / 20 inch
30 deadlifts, 315 / 205 lb.
15 box jumps, 24 / 20 inch
35 deadlifts, 365 / 225 lb.
15 box jumps, 24 / 20 inch		 92 reps
Performed as RX
Melissa Szkola 08/19/2014 Stars and Stripes CrossFit Don't You Dare 5 RFT
Bent Over Row x10
Power Clean x10
Push Jerk x10
Back Squat x10
***You can only put the bar down between rounds or it is a 10 Over The Bar Burpee penalty!***		 20m 50s
Performed as RX
Melissa Szkola 08/14/2014 Stars and Stripes CrossFit Squat, Jerk 5x5
Push Jerk
Squat Clean		 170 lbs
Performed as RX
Melissa Szkola 08/12/2014 Stars and Stripes CrossFit 14.2 None 1 rounds 20 reps
Performed as RX
Melissa Szkola 08/12/2014 Stars and Stripes CrossFit 14.2 From 0:00 to 3:00 Minutes
2 Rounds
10 Overhead Squats (95#/65#)
10 Chest to Bar Pull Ups

From 3:00 to 6:00
2 Rounds
12 Overhead Squats (95#/65#)
12 Chest to Bar Pull Ups

From 6:00 to 9:00
2 Rounds
14 Overhead Squats (95#/65#)
14 Chest to Bar Pull Ups

Continue until failure		 1 rounds 20 reps
Workout Scaled
Melissa Szkola 08/11/2014 Stars and Stripes CrossFit MAXi Pad 2 min on/ 2 min rest, max reps

Burpees
KB Swings
Calorie Row
T2B
Box Overs
Snatches (75#/55#)
Sit Ups		 232 reps
Performed as RX
Melissa Szkola 08/06/2014 Stars and Stripes CrossFit None 5-4-3-2-1-1-1
DL
Power Clean		 30m 00s
Performed as RX
Melissa Szkola 08/03/2014 Stars and Stripes CrossFit #Jon 30' AMRAP
Suicides x1
Wall Ball x10
Sledge Hammer x20e
DU x30
Ab Mat Sit Ups x20
Tire Flips x10		 4 rounds 1 reps
Performed as RX
Melissa Szkola 07/31/2014 Stars and Stripes CrossFit A Single KB 30 min AMRAP

SA KB Snatch x10e
SA KB Swing x15e
SL KB DL x15e
SL KB Pistol x10e		 4 rounds 8 reps
Performed as RX
Melissa Szkola 07/30/2014 Stars and Stripes CrossFit Grab a Plate 20 min AMRAP
OH Plate Carry x1
Russian Twist x30
Farmer's Carry x1
OH Walking Lunges x30
Step Ups x30		 2 rounds 31 reps
Performed as RX
Melissa Szkola 07/24/2014 Stars and Stripes CrossFit Dipper Chipper For Time"
Dips x10
DL x10
Dips x9
MB Slams x10
Dips x8
Sit Ups
Dips x7
Wall Ball x10
Dips x6
T2B x10
Dips x5
Russian Twist x10
Dips x4
Push Ups x10
Dips x3
Pull Ups x10
Dips x2
Burpee Box Overs x10
Dips x1
 10m 04s
Workout Scaled
Melissa Szkola 07/23/2014 Stars and Stripes CrossFit Benches For The Wenches 20 min AMRAP
Rocky IV's (Leg Raise) x5
Decline Push Up x10
V-Sit Crunches x15
Dips x20		 6 rounds 15 reps
Performed as RX
Melissa Szkola 07/22/2014 Stars and Stripes CrossFit Here We Go 30.20.10
Burpees
Sprint x1
Tire Jumps
Sprint x1
Walking Lunges
Sprint x1
Ab Mat Sit Up
Sprint x1
DU
Sprint x1		 38m 54s
Performed as RX
Melissa Szkola 07/21/2014 Stars and Stripes CrossFit Runny Fran For Time:
Run 200m
Thruster x21
Pull Up x21
Run 200m
Thruster x15
Pull Up x15
Run 200m
Thruster x9
Pull Up x9		 13m 32s
Workout Scaled
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