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Athlete Date Sort Location Workout Name Description Results
Melissa Szkola 07/21/2016 Stars and Stripes CrossFit Furious 10 RFT: (95/65#)

10 DL
10 Back Squat
10 Power Clean
10 Push Jerk
10 SDHP
10 Front Squat
10 Hang Clean
10 Thrusters
10 Power Snatch
10 OHS
**Eliminate last movement each round**
**45' CAP**		 45m 00s
Performed as RX
Melissa Szkola 07/15/2016 Stars and Stripes CrossFit Up In The Air 12 RFT
10 Wall Ball (20/14)
10 Box Jump (24/20)
10 Push Press (115/75)(95/65)		 39m 47s
Performed as RX
Melissa Szkola 07/13/2016 Stars and Stripes CrossFit The Don For time:
66 Deadlifts, 110 pounds
66 Box jump, 24 inch box
66 Kettlebell swings, 1.5 pood
66 Knees to elbows
66 Sit-ups
66 Pull-ups
66 Thrusters, 55 pounds
66 Wall ball shots, 20 pound ball
66 Burpees
66 Double-unders		 373 reps
Performed as RX
Melissa Szkola 05/26/2016 Stars and Stripes CrossFit One More Round 30 RFT
3 Push Up
3 Power Clean
3 Front Squat
(115/75) (75/55)		 33m 37s
Performed as RX
Melissa Szkola 05/20/2016 Stars and Stripes CrossFit Belly Blast 3 RFT
15 GHD Sit Ups
100m Run
30 Ab Mat Sit Ups
100m Walking Lunges
60 DU		 27m 27s
Performed as RX
Melissa Szkola 05/16/2016 Stars and Stripes CrossFit Summertime Challenge WOD 1 https://challengeseries.lurongliving.com/summertime16/blog/announcements/115-workout 70 reps
Performed as RX
Melissa Szkola 05/05/2016 Stars and Stripes CrossFit One Fine Day 5 Rounds/ Max Reps 1'
Battle Ropes
Sledge Hammer
Shuttle Run
KB Snatch (35/26) (26/18)
Calorie Row
Rest		 336 reps
Performed as RX
Melissa Szkola 05/02/2016 Stars and Stripes CrossFit Hang Up 30' AMRAP
10 Barbell Step Up (each leg) (95/75) (75/55)
10 T2B
100 DU		 3 rounds 33 reps
Performed as RX
Melissa Szkola 04/29/2016 Stars and Stripes CrossFit Pre-Summertime Challenge 7 RFT (13' Time Cap)
10 Hand Release Push Ups
10 DL (185/135)		 13m 07s
Performed as RX
Melissa Szkola 03/25/2016 Stars and Stripes CrossFit CrossFit Open 16.5 21-18-15-12-9-6-3:
Thrusters
Burpees

M 95 lb. F 65 lb.		 19m 36s
Performed as RX
Melissa Szkola 03/22/2016 Stars and Stripes CrossFit 3...0 30 RFT
3 DL (135/95)(115/75)
3 Power Cleans (135/95)(115/75)
3 Push Ups		 29m 52s
Performed as RX
Melissa Szkola 03/18/2016 Stars and Stripes CrossFit CrossFit Open 16.4 13-min. AMRAP:
55 deadlifts
55 wall-ball shots
55-calorie row
55 handstand push-ups

M 225 lb. / 20-lb. ball
F 155 lb. / 14-lb. ball		 165 reps
Performed as RX
Melissa Szkola 03/14/2016 Stars and Stripes CrossFit Up, Up, Up 4 RFT
10 GHD Sit Up
50 DU
5 Turkish Get Up (each) (35/18)
50 DU
10 T2B		 37m 28s
Performed as RX
Melissa Szkola 03/11/2016 Stars and Stripes CrossFit CrossFit Open 16.3 Complete as many rounds and reps as possible in 7 minutes of:
10 power snatches
3 bar muscle-ups

Men use 75 lb.
Women use 55 lb.		 10 reps
Performed as RX
Melissa Szkola 03/04/2016 Stars and Stripes CrossFit CrossFit Open 16.2 Beginning on a 4-minute clock, complete as many reps as possible of:
25 toes-to-bars
50 double-unders
15 squat cleans, 135 / 85 lb.

If completed before 4 minutes, add 4 minutes to the clock and proceed to:
25 toes-to-bars
50 double-unders
13 squat cleans, 185 / 115 lb.

If completed before 8 minutes, add 4 minutes to the clock and proceed to:
25 toes-to-bars
50 double-unders
11 squat cleans, 225 / 145 lb.

If completed before 12 minutes, add 4 minutes to the clock and proceed to:
25 toes-to-bars
50 double-unders
9 squat cleans, 275 / 175 lb.

If completed before 16 minutes, add 4 minutes to the clock and proceed to:
25 toes-to-bars
50 double-unders
7 squat cleans, 315 / 205 lb.

Stop at 20 minutes.		 12 reps
Performed as RX
Melissa Szkola 03/01/2016 Stars and Stripes CrossFit Ship Nine rounds for time of:
185/135 pound Squat clean, 7 reps
8 Burpee box jumps, 36" box		 40m 00s
Workout Scaled
Melissa Szkola 02/29/2016 Stars and Stripes CrossFit Leap Day 15' AMRAP
10 Box Jump (24/20)
16 Jump Lunges
20 DU		 8 rounds 2 reps
Performed as RX
Melissa Szkola 02/26/2016 Stars and Stripes CrossFit CrossFit Open 16.1 20-min. AMRAP:

25-ft. overhead lunge
8 burpees
25-ft. overhead lunge
8 chest-to-bar pull-ups

M 95 lb. W 65 lb.		 18 reps
Performed as RX
Melissa Szkola 02/22/2016 Stars and Stripes CrossFit Barpees 10' AMRAP
5 Power Clean
5 Front Squat
5 Push Press
10 Burpee
(95/65) (75/45)		 5 rounds 5 reps
Performed as RX
Melissa Szkola 02/15/2016 Stars and Stripes CrossFit I Need More Chalk 20' AMRAP
5 Pull Up
10 DL (155/95) (115/75)
15 DU		 9 rounds 3 reps
Performed as RX
Melissa Szkola 01/27/2016 Stars and Stripes CrossFit Get It Done 3 RFT
25 Wall Ball (20/14) (16/12)
15 OH Squat (95/65) (75/45)		 12m 24s
Performed as RX
Melissa Szkola 01/25/2016 Stars and Stripes CrossFit Not All Hams 6RFT
5 DL (315/225)
10 Box Jump (24/20)
15 Burpee		 25m 32s
Workout Scaled
Melissa Szkola 12/21/2015 Stars and Stripes CrossFit Holiday Ham 6 RFT
5 DL (315/225)
10 GHD Hamstring Curl
20 Sit Up		 36m 24s
Workout Scaled
Melissa Szkola 12/02/2015 Stars and Stripes CrossFit Fight Gone Bad Three 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.		 283 reps
Performed as RX
Melissa Szkola 11/30/2015 Stars and Stripes CrossFit I Need More Chalk 20' AMRAP
5 Pull Up
10 DL (155/95)
15 DU		 7 rounds 12 reps
Performed as RX
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