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Athlete Date Sort Location Workout Name Description Results
Natalie Conboy 04/10/2015 Fit Republic/Crossfit Waterfront None 3 Rounds of:
1:00 Box Jump Over (24/20)
1:00 KB Swings (70#/53#)
1:00 Hand Release Push-ups
1:00 Med-Ball Cleans
1:00 Min Rest
 197 reps
Performed as RX
Natalie Conboy 04/07/2015 Fit Republic/Crossfit Waterfront None Bench Press
70% of 1RM x3
80% of 1 RM x3
90% of 1 RM x3 + reps

WOD:
5 Rounds For Time:
10 Power Cleans (135#/95#)
10 Ring Dips		 12m 06s
Performed as RX
Natalie Conboy 04/06/2015 Fit Republic/Crossfit Waterfront None 500m Row Buy-In
15-12-9-6-3-6-9-12-15
Wallballs (20#/14#)
Pull-ups		 16m 35s
Performed as RX
Natalie Conboy 04/02/2015 Fit Republic/Crossfit Waterfront None 800M run
80 double-unders
80 cal row		 11m 56s
Performed as RX
Natalie Conboy 03/31/2015 Fit Republic/Crossfit Waterfront Sissy Workout 20KB swings
1 burpee
19KB swings
2 burpees
18KB swings
3 burpee

continue ladder as so..		 381 reps
Performed as RX
Natalie Conboy 03/30/2015 Fit Republic/Crossfit Waterfront CrossFit Open 15.5 27-21-15-9 reps for time of:
Row (calories)
Thrusters

M 95 lb. F 65 lb.		 14m 15s
Performed as RX
Natalie Conboy 03/27/2015 Fit Republic/Crossfit Waterfront None Jason Fine Memory WOD
For Time
200 Double-Unders
Then
4 Rounds
5 Muscle-ups
10 Front-Squats (155#/105#)
15 Handstand Push-ups
20 Burpees		 30m 00s
Performed as RX
Natalie Conboy 03/25/2015 Fit Republic/Crossfit Waterfront None Team WOD (2-3)
1000M Row Buy-In
100 KB Swings
200 Ab-Mat Sit ups
300 Air-Squats
200 Ab-Mat Sit-ups
100 KB Swings
400 M Run Cash-Out		 30m 15s
Performed as RX
Natalie Conboy 03/24/2015 Fit Republic/Crossfit Waterfront None 3 Min AMRAP (x4)
5 Pull-ups
10 Walking Lunges
15 Double Unders
*Rest 1 min in between each AMRAP*		 357 reps
Performed as RX
Natalie Conboy 03/23/2015 Fit Republic/Crossfit Waterfront CrossFit Open 15.4 8-minute AMRAP:
3 handstand push-ups
3 cleans
6 handstand push-ups
3 cleans
9 handstand push-ups
3 cleans
12 handstand push-ups
6 cleans
15 handstand push-ups
6 cleans
18 handstand push-ups
6 cleans
21 handstand push-ups
9 cleans
Etc., following same pattern

M 185 lb. F 125 lb.		 34 reps
Performed as RX
Natalie Conboy 03/23/2015 Fit Republic/Crossfit Waterfront None 500 M Row Buy-in
-Then-
1,2,3,4,5,6,7,8,9,10
10,9,8,7,6,5,4,3,2,1
DB Strict-Press (40#/20#)
Ring-Rows		 9m 20s
Performed as RX
Natalie Conboy 03/20/2015 Fit Republic/Crossfit Waterfront None Foo
13 Bench Press (170#)
Then 20 Min AMRAP
7 Chest to Bar Pull-ups
77 Double Unders
2 Squat Clean Thrusters (170#)
28 Ab Mat Sit-ups
 4 rounds 84 reps
Performed as RX
Natalie Conboy 03/18/2015 Fit Republic/Crossfit Waterfront None 12 min AMRAP
20 Front Squats (155#/105#)
20 Box Jump-Overs (24/20)
15 Front Squats (155#/105#)
20 Box Jump-Overs (24/20)
10 Front Squats (155#/105#)
20 Box Jump-Overs (24/20)
5 Front Squats (155#/105#)
20 Box Jump-Overs (24/20)
*If all Reps are completed, repeat the final round (5 FS/ 20 BJO) for remainder of time*
 105 reps
Performed as RX
Natalie Conboy 03/17/2015 Fit Republic/Crossfit Waterfront None 5 Rounds:
2:00min Burpees
1:00 Double-Unders (All out Effort)
*Count Reps for each Round (Try to match each Round)		 405 reps
Performed as RX
Natalie Conboy 03/17/2015 Fit Republic/Crossfit Waterfront CrossFit Open 15.3 14-minute AMRAP:
7 muscle-ups
50 wall balls
100 double-unders		 160 reps
Performed as RX
Natalie Conboy 03/16/2015 Fit Republic/Crossfit Waterfront CrossFit Open 15.3 14-minute AMRAP:
7 muscle-ups
50 wall balls
100 double-unders		 160 reps
Performed as RX
Natalie Conboy 03/11/2015 Fit Republic/Crossfit Waterfront None 15 min AMRAP
15 Thrusters (95#/65#)
12 Alt. DB Snatch (40#/20#)
9 Bar Facing Burpees		 4 rounds 7 reps
Performed as RX
Natalie Conboy 03/10/2015 Fit Republic/Crossfit Waterfront None 3 Rounds For Time
15 Cal Row
20 Shoulder To Overhead (115#/75#)
15 Front Rack Lunge (115#/75#)
20 Box-Jumps (24/20)
15 Air-Squats		 18m 54s
Performed as RX
Natalie Conboy 03/09/2015 Fit Republic/Crossfit Waterfront CrossFit Open 15.2 For as long as possible:

From 0:00-3:00
2 rounds of:
10 overhead squats (95 / 65 lb.)
10 chest-to-bar pull-ups

From 3:00-6:00
2 rounds of:
12 overhead squats (95 / 65 lb.)
12 chest-to-bar pull-ups

From 6:00-9:00
2 rounds of:
14 overhead squats (95 / 65 lb.)
14 chest-to-bar pull-ups

Etc., following same pattern		 80 reps
Performed as RX
Natalie Conboy 02/28/2015 Fit Republic/Crossfit Waterfront CrossFit Open 15.1 Complete as many rounds and reps as
possible in 9 minutes of:
15 toes-to-bars
10 deadlifts (115 / 75 lb.)
5 snatches (115 / 75 lb.)		 133 reps
Performed as RX
Natalie Conboy 02/28/2015 Fit Republic/Crossfit Waterfront CrossFit Open 15.1A 1-rep-max clean and jerk
6-minute time cap		 150 PR lbs
Performed as RX
Natalie Conboy 02/24/2015 Fit Republic/Crossfit Waterfront None 8 min AMRAP
8 Box-Jumps (24/20)
8 Hand Release Push-ups
-Rest 4 Mins-
8 min AMRAP
8 Wall-Balls (20#/14#)
8 Ring Rows		 17 rounds 19 reps
Performed as RX
Natalie Conboy 02/23/2015 Fit Republic/Crossfit Waterfront None 4 Rounds For Time:
12 Push Press @60%
24 Double Unders
6 Pull-ups
12 Cal Row		 12m 17s
Performed as RX
Natalie Conboy 02/20/2015 Fit Republic/Crossfit Waterfront None (3 Rounds For Time)
400 M Run
15-12-9
Pull-ups
Wall-Balls (20#/14#)
Burpee Box-Jump Overs (24/20)		 15m 30s
Performed as RX
Natalie Conboy 02/18/2015 Fit Republic/Crossfit Waterfront None 15 Min AMRAP
50 Cal Row
50 KB Swings (53#/35#)
50 Double Unders
50 WB shots (14#)		 230 reps
Performed as RX
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