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Athlete	Date	Location	Workout Name	Description	Results
Melissa Szkola	07/09/2014	Stars and Stripes CrossFit	Let's Lift Some Sh...Stuff	5x5 DL OH Press Front Squat	295 lbs Performed as RX
Melissa Szkola	07/07/2014	Stars and Stripes CrossFit	Jock Jams	10-20-30-20-10 Push Up Step Up Run x1 Pull Up Squat	31m 20s Workout Scaled
Melissa Szkola	07/03/2014	Stars and Stripes CrossFit	No Rep Nancy	6 Rounds for Time: Push Up x7e Pull Up x7e GHD Sit Up x7e OH Press x7e Squat x7e *21 total reps of each, 7 top half, 7 bottom half, and 7 full reps*	22m 35s Performed as RX
Melissa Szkola	07/02/2014	Stars and Stripes CrossFit	Row and Go	21 Rounds for Time: Row 150m Rest 30 seconds	22m 35s Performed as RX
Melissa Szkola	07/01/2014	Stars and Stripes CrossFit	Jello Legs	804 Walking Lunges	48m 51s Performed as RX
Melissa Szkola	06/27/2014	Stars and Stripes CrossFit	Stamina	50.40.30.20.10 Wall Ball Double Unders KB Swing Calorie Row MB Slam	49m 58s Performed as RX
Melissa Szkola	06/26/2014	Stars and Stripes CrossFit	Row Da Squat	5 Rounds for Time: Row 1000m Deadlift x15 Squat x15	35m 23s Performed as RX
Melissa Szkola	06/11/2014	Stars and Stripes CrossFit	3 of a Kind	3-3-3-3-3 Snatch OH Squat Bench Press Tabata DU and T2B	70 lbs 45 lbs 75 lbs Performed as RX
Melissa Szkola	06/07/2014	Stars and Stripes CrossFit	Ring That Bell	30 min AMRAP KB Swing x20 Turkish Get Up x10e Goblet Squat x20 SA KB Snatch x10e	3 rounds 26 reps Performed as RX
Melissa Szkola	06/05/2014	Stars and Stripes CrossFit	Hansen	Five rounds: 30 reps, 2 pood Kettlebell swing 30 Burpees 30 Glute-ham sit-ups	31m 23s Workout Scaled
Melissa Szkola	06/04/2014	Stars and Stripes CrossFit	I Got This 1	1-1-1-1-1-1-1-1 Deadlift Back Squat	195 lbs 135 lbs Performed as RX
Melissa Szkola	06/03/2014	Stars and Stripes CrossFit	None	1 min. on/ 1 min. off for Max Reps S DHP T 2B A b Mat Sit Up R ow for calories S houlder Press A lt. Single Leg Box Jump N eutral Grip Pull Up D ouble Unders S andbag Carry T urkish Get Up R ocket Jumps I ron Cross P ush Ups E levated Ring Row S wing Thrus CROSSFIT!	236 reps Performed as RX
Melissa Szkola	05/29/2014	Stars and Stripes CrossFit	Over Swing the Jump Snatch	5 Rounds, 1 min each max reps: Box Overs KB Swings Box Jumps KB Snatch Rest	449 reps Performed as RX
Melissa Szkola	05/26/2014	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 10m 54s Workout Scaled
Melissa Szkola	05/22/2014	Stars and Stripes CrossFit	TBT	10-20-30-30-20-10 KB Swing MB Slam Push Press GHD Sit Up Double Unders	29m 56s Workout Scaled
Melissa Szkola	05/21/2014	Stars and Stripes CrossFit	We Need Ropes!	5 Rounds for Time: Rope Climb x1 Battle Ropes x2min Sled Pull x3 DU x40 Burpee Rope Slams x5	34m 44s Workout Scaled
Melissa Szkola	05/19/2014	Stars and Stripes CrossFit	Early Proposal	20 min AMRAP Ring Rows x20 Sprint x1 Ring Push Up x10 Sprint x1	5 rounds 19 reps Workout Scaled
Melissa Szkola	05/14/2014	Stars and Stripes CrossFit	HTT	50-40-30-20-10 Wall Ball Push Up Box Jump MB Slam	44m 54s Performed as RX
Melissa Szkola	05/12/2014	Stars and Stripes CrossFit	Strength With Some Fun!	10 min EMOTM 3 Back Squats (85%) 10 min EMOTM 3 Deadlifts (85%) 5 min EMOTM 5 Bench Press (65%) 21-15-9 Wall Ball Calorie Row Double Under	7m 39s Performed as RX
Melissa Szkola	05/09/2014	Stars and Stripes CrossFit	Snatches In Batches	15 AMRAP Barbell Snatch x10 GHD Sit Ups x20 5' Break 15 AMRAP KB Snatch x10e Ab Mat Sit Up x20	13 rounds 17 reps Performed as RX
Melissa Szkola	05/08/2014	Stars and Stripes CrossFit	I Need More Chalk!	20 min AMRAP Pull Up x5 Deadlift x10 (155#/75) Double Under x15	8 rounds 0 reps Workout Scaled
Melissa Szkola	05/03/2014	Stars and Stripes CrossFit	Pabata	Partner 1: Ropes - Partner 2: Calorie Row Partner 1: PVC Swing Throughs - Partner 2: Landmine Row Partner 1: Sled Push - Partner 2: Tire Flips Partner 1: Push Ups - Partner 2: GHD Sit Ups	216 reps Performed as RX
Melissa Szkola	04/29/2014	Stars and Stripes CrossFit	Angie	For time: 100 Pull-ups 100 Push-ups 100 Sit-ups 100 Squats	24m 16s Workout Scaled
Melissa Szkola	04/26/2014	Stars and Stripes CrossFit	I'm Sorry	1 Round for Time Suicide KB Swing x50 Iditarod Sled Pull Suicide Wall Ball x40 Iditarod Sled Pull Suicide Ring Dips x30 Iditarod Sled Pull Suicide Sledge Hammer x10e Iditarod Sled Pull Suicide Box Jump x10	22m 55s Performed as RX
Melissa Szkola	04/24/2014	Stars and Stripes CrossFit	Flip Out	20' AMRAP 1 Sled Push 10 Tire Flips 20 DUs 30 Walking Lunges 20 DUs 10 Tire Flips 1 Sandbag Carry	3 rounds 0 reps Performed as RX

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