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Athlete Date Sort Location Workout Name Description Results
Michelle George 01/14/2014 Blue Titan, Rockaway CrossFit None 3 rft
40 goblet squats 44/26
500 meter row
40 med ball cleans

L2 Minion Bonus
3 rounds - immediately after buy in
3 x 10 bench press 3/4 bw (unbroken)
15 push ups 		27m 27s
Workout Scaled
Michelle George 01/14/2014 Blue Titan, Rockaway CrossFit None 3 rft
40 goblet squats 44/26
500 meter row
40 med ball cleans

L2 Minion Bonus
3 rounds - immediately after buy in
3 x 10 bench press 3/4 bw (unbroken)
15 push ups 		27m 27s
Performed as RX
Michelle George 01/13/2014 Blue Titan, Rockaway CrossFit None Tommy V
21 Thrusters, #115/75
7 Rope Ascents (25')
15 Thrusters, #115/75
5 Rope Ascents (25')
9 Thrusters, #115/75
3 Rope Ascents (25')
6m 52s
Workout Scaled
Michelle George 12/30/2013 Blue Titan, Rockaway CrossFit None Team Chipper:
A team of two work together to perform 100 reps of each exercise:
Air Squats
4 Count Flutter Kicks
Pull ups
Box Jumps, 20"
4 Count Mountain Climbers
Push ups (Vertical Forearms!)
Wall Balls, #20/14
Lunges
Hollow Rocks
Parallette Pass Throughs

*Note: One team member works while the other team member rests and/or monitors performance and form*
 45m 00s
Performed as RX
Michelle George 12/30/2013 Blue Titan, Rockaway CrossFit None 15 Minutes
Work to 1 Rep Max Front Squat

Then
5 sets, 3 Reps
Front Squat @ 80% 1RM 		15m 00s
Workout Scaled
Michelle George 12/18/2013 Blue Titan, Rockaway CrossFit Grace Buy in:
135 pound Clean and Jerk, 30 reps
5 minute cap - go light

Chipper
50x Push-ups
10x ring rows
50x Sit-ups
10x ring rows
50x Squats
10x ring rows
50x jumping lunges
10x ring rows 		4m 51s
Workout Scaled
Michelle George 12/18/2013 Blue Titan, Rockaway CrossFit None 90x Double Unders
60x Box Jumps, 20"
30x Pull Ups
75x Double Unders
50x Box Jumps
25x Pull ups
60x Double Unders
40x Box Jumps
20x Pull ups
45x Double Unders
30x Box Jumps
15x Pull ups
30x Double Unders
20x Box Jumps
10x Pull ups
15x Double Unders
10x Box Jumps
5x Pull ups
(30 Minute Cap) 		28m 28s
Performed as RX
Michelle George 12/16/2013 Blue Titan, Rockaway CrossFit None 2x-4x-6x-8x-10x Back Squat, #185
20x Push up
5x-4x-3x-2x-1x Push Jerk, #185
12m 00s
Workout Scaled
Michelle George 12/13/2013 Blue Titan, Rockaway CrossFit Randy 75 pound Power snatch, 75 reps for time. 8m 58s
Performed as RX
Michelle George 12/12/2013 Blue Titan, Rockaway CrossFit None Tabata

8 rounds
Sprint in place
Tuck Jumps
Du's
Row
Burpees		 15m 00s
Workout Scaled
Michelle George 12/11/2013 Blue Titan, Rockaway CrossFit None 5 Rounds for Time
1x Rope Climb (25')
2x Bench Press, #225/155
3x Muscle ups
4x Box Jump, 30" 		9m 50s
Workout Scaled
Michelle George 12/10/2013 Blue Titan, Rockaway CrossFit None 40 Wall ball 20/14
30 Sumo deadlift high pull 95/65
20 Box jumps 24 inch
10 Pull-ups strict
50 push press 95/65
10 Pull-ups
20 Box jumps
30 Sumo deadlift high pull
40 Wall ball 		15m 30s
Performed as RX
Michelle George 12/09/2013 Blue Titan, Rockaway CrossFit Clean and Jerk max rep Build to a 1 Rep Max
Clean & Jerk
95 lbs
Performed as RX
Michelle George 12/06/2013 Blue Titan, Rockaway CrossFit None 10x Clean & Jerk, #185/135
20x Deadlift, #185/135
30x Box Jump, 30"
40x Kettlebell Swing, #53/35
50x Goblet Squat, #53/35
60x Hollow Body Tucks
 15m 30s
Workout Scaled
Michelle George 12/04/2013 Blue Titan, Rockaway CrossFit None 10 Minutes, Build to a 3 Rep Max Deadlift

9 Rounds
1x Deadlift (@ #3RM)
3x Strict Handstand Push ups
5x Strict Ring Dip
7x String Ring Push up
15m 30s
Workout Scaled
Michelle George 12/03/2013 Blue Titan, Rockaway CrossFit Max rep squat complex Build to a 1 Rep Max Overhead Squat
Then...
Continue building to a 1 Rep Max Front Squat
Then...
Continue building to a 1 Rep Max Back Squat
20m 00s
Workout Scaled
Michelle George 11/26/2013 Blue Titan, Rockaway CrossFit Linda 10-9-8-7-6-5-4-3-2-1 reps of the triplet:

Deadlift: 1 1/2 body weight
Bench press: body weight
Clean: 3/4 body weight

Set up three bars and storm through for time.		 21m 00s
Workout Scaled
Michelle George 11/20/2013 Blue Titan, Rockaway CrossFit None 6 Rounds for Time
200m
15x Kettlebell Swing, #35/18
10x Push Press, #Empty Barbell
5x Burpee Box Jump Over 		12m 24s
Performed as RX
Michelle George 11/19/2013 Blue Titan, Rockaway CrossFit None 4 rounds
8 thrusters 3/4 BW
8 Snatch deadlift 1.5 BW

Work up to your own prescribed load.		 18m 00s
Workout Scaled
Michelle George 11/18/2013 Blue Titan, Rockaway CrossFit None 100x Double Unders (300x Singles)
90x Air Squats
80x Sit ups
70x Wall Balls
60x Push ups
50x Box Jumps
40x Pull ups
30x Dips
20x Overhead Squat (Empty Barbell)
10x Handstand Push ups 		29m 00s
Performed as RX
Michelle George 11/10/2013 Rockaway CrossFit Clean n Jerk Ladder Start at 50% - add 10 lbs each successfull lift.
End at Max rep		 100 lbs
Performed as RX
Michelle George 11/10/2013 Rockaway CrossFit Cindy Complete as many rounds in 20 minutes as you can of:
5 Pull-ups
10 Push-ups
15 Squats		 16 rounds 2 reps
Performed as RX
Michelle George 11/10/2013 Rockaway CrossFit Snatch Ladder start at 50% - add 10lbs each successful lift
end at max rep		 80 lbs
Performed as RX