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Athlete Date Sort Location Workout Name Description Results
Natalie Conboy 02/17/2015 Fit Republic/Crossfit Waterfront None 10 Min Amrap
15 Thrusters (95#/65#)
15 Ab-Mat Sit Ups
15 Box-Jumps (24/20)
 3 rounds 40 reps
Performed as RX
Natalie Conboy 02/13/2015 Fit Republic/Crossfit Waterfront None MAX EFFORT
1min Chest to Bar Pull-ups
1min Box Jumps (24/20)
1min Thrusters (95#/65#)
1min Power Snatches (95#/65#)
1min Cal Row
Rest 1 min
x3
 219 reps
Performed as RX
Natalie Conboy 02/12/2015 Fit Republic/Crossfit Waterfront None 1 mile Run
100 Push-ups
1 mile Run		 23m 35s
Performed as RX
Natalie Conboy 02/04/2015 Fit Republic/Crossfit Waterfront None 3 Rounds For Time:
400m Row
10 Sumo-Deadlift High Pulls (95#)
20 Dips
30 Ab-Mat Sit-ups		 16m 47s
Workout Scaled
Natalie Conboy 02/02/2015 Fit Republic/Crossfit Waterfront None 5 Rounds For Time:
3 Power Cleans (225#/135#)
3 Front Squats (225#/135)
3 Push Jerks (225#/135#)
15 Pull-ups
*90 Second Rest		 14m 38s
Performed as RX
Natalie Conboy 01/27/2015 Fit Republic/Crossfit Waterfront None 30-20-10
Double Unders
KBS (53#/35#)
Strict Press (95#/65#)		 11m 26s
Performed as RX
Natalie Conboy 01/26/2015 Fit Republic/Crossfit Waterfront Fran Three rounds, 21-15- and 9 reps, for time of:
95 pound Thruster
Pull-ups		 6m 19s
Performed as RX
Natalie Conboy 01/23/2015 Fit Republic/Crossfit Waterfront None 20 Min AMRAP
400m run
30 box jumps (24/20)
30 wall balls (20#/14#)
Finisher:
-Max Plank Hold for time		 3 rounds 7 reps
Performed as RX
Natalie Conboy 01/21/2015 Fit Republic/Crossfit Waterfront None -800m run
100 push-ups
10 snatches (95#/135#)		 12m 50s
Workout Scaled
Natalie Conboy 01/19/2015 Fit Republic/Crossfit Waterfront None 3 rounds for time:
300 meter row
30 air-squats
30 push-ups		 12m 40s
Performed as RX
Natalie Conboy 01/15/2015 Fit Republic/Crossfit Waterfront Helen Three rounds for time:
Run 400 meters
1 1/2 pood Kettlebell X 21 swings (or 55 pound dumbbell swing)
12 Pull-ups		 12m 27s
Performed as RX
Natalie Conboy 01/13/2015 Fit Republic/Crossfit Waterfront None AMRAP 14 mins:
3 Power Snatches
1 Burpee
12 Wallballs		 9 rounds 1 reps
Workout Scaled
Natalie Conboy 01/13/2015 Fit Republic/Crossfit Waterfront None AMRAP 14 mins:
3 Power Snatches
1 Burpee
12 Wallballs		 9 rounds 1 reps
Performed as RX
Natalie Conboy 01/12/2015 Fit Republic/Crossfit Waterfront None WOD:
200m row in between each round
21-15-9
Box Jumps (24/20)
Toes-to-Bar
KB Goblet Squats (53#/35#) 		9m 25s
Performed as RX
Natalie Conboy 01/09/2015 Fit Republic/Crossfit Waterfront Cindy Complete as many rounds in 20 minutes as you can of:
5 Pull-ups
10 Push-ups
15 Squats		 15 rounds 12 reps
Performed as RX
Natalie Conboy 01/08/2015 Fit Republic/Crossfit Waterfront None 1000m Row
30 Power Cleans (95#/135#)
40 Knees to Elbows
50 Jumping Air Squats		 13m 42s
Performed as RX
Natalie Conboy 12/23/2014 Fit Republic/Crossfit Waterfront None AMRAP 10 Mins:
1x Clean and Jerk (135#/95#), 1 Burpee lateral jump
2x Clean and Jerk (135#/95#), 2 Burpee lateral jump
(Keep Climbing Ladder)		 8 rounds 1 reps
Performed as RX
Natalie Conboy 12/22/2014 Fit Republic/Crossfit Waterfront None 20 Min Time Cap
5 Rounds For Time:
400 M Run
15 Box Jumps (24/20)
15 Hang Power Snatch (95#/65#)		 20m 00s
Performed as RX
Natalie Conboy 12/21/2014 Fit Republic/Crossfit Waterfront 12 days of Christmas Sunday 12 Days Of Christmas
1 Deadlift (185#/135#)
2 Burpee box jumps
3 C2B Pull-ups
4 Hand Release Push-ups
5 Toes-To Bar
6 Shoulder-To-Overhead (95#)
7 Box-Jumps (24/20)
8 Lunges
9 Ab-mat Sit-ups
10 pull ups
11 KB Swings (53#/35#)
12 Front Squats (135#/95#)		 28m 00s
Performed as RX
Natalie Conboy 12/18/2014 Fit Republic/Crossfit Waterfront None 5 Rounds For Time
12 Sumo Deadlift High-Pulls (95#/65#)
12 Push-Jerks (95#/65#)		 7m 42s
Performed as RX
Natalie Conboy 12/16/2014 Fit Republic/Crossfit Waterfront None 750 m Row Buy-in
50 Ground to Overhead w/Bumper Plate (45#/25#)
40 Overhead Walking Lunges (45#/25#)
30 V-ups
20 Burpees
10 Muscle-ups
*If muscle ups cannot be preformed
10 Ring Rows with 10 Ring Dips + 250 M Row		 16m 55s
Workout Scaled
Natalie Conboy 12/15/2014 Fit Republic/Crossfit Waterfront None 24 min AMRAP
Max Rep Power Clean (95#/65#) 3mins
Rest 3 mins
Max Rep Wall Balls (20#/14#)
Rest 3 mins
Max Rep Power Clean (95#/65#) 2mins
Rest 2mins
Max Rep Wall Balls (20#/14#)
Rest 2mins
Max Rep Power Clean (95#/65#) 1min
Rest 1min
Max Rep Wall Balls (20#/14#)		 198 reps
Performed as RX
Natalie Conboy 12/10/2014 Fit Republic/Crossfit Waterfront 400m lunges 400 m walking lunges 14m 16s
Performed as RX
Natalie Conboy 12/08/2014 Fit Republic/Crossfit Waterfront WB/Burpee 12 min AMRAP
10 WB shots (14lbs)
10 burpees		 8 rounds 10 reps
Performed as RX
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