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Athlete	Date	Location	Workout Name	Description	Results
Page Gerrick	08/22/2014	Sol CrossFit	All levels	Comp Front Squats 8-8-8-8-8 Build to 80% by set 4 Rest 3 min between sets Metcon 3 rounds 10 front squats from ground 135/95 10 t2b Rest 5 mins 20 sec for max meters on skiers x5 Rest 1 min between sets Lv 1 Same as comp Lv 2 Front squat 8-8-8-8-8 Build to a moderate weight Basics Back squat 6-6-6-6-6-6 Metcon Lv 1 Same as comp Weights scaled to 115/85 Lv2 12 min amrap 10 jumping air squats 10 sit-ups Run 200m w/medball 20/14 Basics 12 min amrap 10 air squats 10 supermans Run 200m w/med ball 10/6	88 lbs Performed as RX
Page Gerrick	08/11/2014	Sol CrossFit	Cleans	Lv 1 Full Clean 3-3-3-2-2-2 Build to a heavy double Rest 3 min between Lv 2 Low hang Power Cleans 6-6-6-6-6 Build To a moderate weight Rest 3 min Basics High hang power cleans 5-5-5 Low Hang power cleans 5-5-5 Rest 2 min	93 lbs Performed as RX
Page Gerrick	08/11/2014	Sol CrossFit	Chipper	Metcon 28 dl 135/95 28 bj 24/20 28 squat cleans 135/95 28 wall balls 28 pistols 86 double unders Basics 12 min amrap 10 air squats 10 burpees 10 sit ups 10 supermans Run 200 m	12m 30s Performed as RX
Page Gerrick	08/08/2014	Sol CrossFit	Hang Power Cleans	Lv 1 20 mins to find a 1 rep max Rest as needed Lv 2 6-6-6-6-6-6 Build to a moderate weight Rest 2:30 min between Basics Jerk 6-6-6-6-6-6 Snatch w/PVC or technique bar 10-10-10-10-10	108 lbs Performed as RX
Page Gerrick	08/08/2014	Sol CrossFit	Rounds for time	Lv 1 Buy in 50 T2B Then 4 rounds 10 oh walking lunges w/bar 115/75 15 box jumps 24/20 20 ghd back extensions 20 min time cap Lv2 Buy in 50 sit ups then 4 rounds 10 Oh walking lunges w/plate 35/15 15 box jumps 24/20 20 supermans 16 min time cap Basics 16 min amrap 10 step ups 20/20 10 back extensions 10 walking lunges or air squats 200 m run	12m 30s Performed as RX
Page Gerrick	08/04/2014	Sol CrossFit	Back squat	Back squat Lv 1 20 mins to find a 1 rep max Rest as needed Lv 2 6-6-6-6-6-6 Build to a moderate weight Rest 2:30 min between Basics Skill practice Hang power cleans 6-6-6-6-6-6 Air squats to med ball 8-8-8-8-8-8	123 lbs Performed as RX
Page Gerrick	08/01/2014	Sol CrossFit	Hang Power Cleans	5-3-3-2-1-1-1 40%,55%, 70%, 85%, 95%, 103%, 106%	98 lbs Performed as RX
Page Gerrick	07/28/2014	Sol CrossFit	Back Squat	Back squat 5-3-3-2-1-1-1 40%,55%, 70%, 85%, 95%, 103%, 106%	113 lbs Performed as RX
Page Gerrick	07/28/2014	Sol CrossFit	10 min amrap	Lv 1 10 min amrap 5 front squats 185/125 7 weighted push ups 45/25 9 t2b Lv 2 10 min amrap 10 air squats 7 push ups 10 sit ups	5 rounds 5 reps Performed as RX
Page Gerrick	07/25/2014	Sol CrossFit	Hang power cleans	Warm up 5-3-3 40%-50%-60% 5-3-1 75%-85%-95% Rest 3 min	83 lbs Performed as RX
Page Gerrick	07/25/2014	Sol CrossFit	For time	Metcon Lv1 30 Hang full clean 165/115 Then 1250 row Then 100 sit ups L2 Scale to half reps	7m 32s Workout Scaled
Page Gerrick	07/22/2014	Sol CrossFit	Weighted pull up	Warm up 5-3-3 40%-50%-60% 5-3-1 75%-85%-95% Rest 3 min	Bands lbs Performed as RX
Page Gerrick	07/22/2014	Sol CrossFit	15 min amrap	Metcon Lv 1 15 min amrap 300m run 8 power cleans 155/105 12 pull ups 16 kbs 53/35 Lv 2 300 m run 8 high hang power cleans 8 ring rows 8 kbs	4 rounds 20 reps Workout Scaled
Page Gerrick	07/21/2014	Sol CrossFit	Back squat	Back squat Warm up 5-3-3 40%-50%-60% 5-3-1 75%-85%-95% Rest 3 min between sets	108 lbs Performed as RX
Page Gerrick	07/21/2014	Sol CrossFit	5 rounds	Metcon Lv 1 5 rounds 3 bear complex 135/95 5 bar "facing" burpees 7 t2b Lv 2 5 rounds 7 low hang power cleans(moderate weight) 7 bar over burpees 14 sit ups	10m 28s Workout Scaled
Page Gerrick	07/14/2014	Sol CrossFit	2012 Reebok CrossFit Games Rope Sled	Death by hang power clean :)	10 rounds 8 reps Performed as RX
Page Gerrick	07/10/2014	Sol CrossFit	Hang cleans	Warm up 5-5-5(40%,50%,60%) Working set 5-5-5 Start at 75%,80%,85%(advanced athletes max out reps on last set)	73 lbs Performed as RX
Page Gerrick	06/30/2014	Sol CrossFit	Back Squat	Lv 1 Back squat 10-10-10-10-10 @60% Rest 2 min Lv2 Air squats 20-20-20-20-20 Rest 2 min	73 lbs Performed as RX
Page Gerrick	06/30/2014	Sol CrossFit	10 min amrap	10 min Amrap 15Jumping air squats 20 push ups 1 shuttle run	4 rounds 12 reps Performed as RX
Page Gerrick	06/23/2014	Sol CrossFit	Back Squat	5-3-2-1-1-1 Find a 1 rep Max Rest 3 min between sets	113 lbs Performed as RX
Page Gerrick	06/23/2014	Sol CrossFit	17 min amrap	17 min Amrap 50 pistols-scale to air squats Run 200 m 40 oh lunges 45/25-scale lunges Run 200m 30 T2B-scale sit ups Run 200m 20 wall balls 20/14 Run 200m 10 strict Hspu	1 rounds 0 reps Performed as RX
Page Gerrick	06/10/2014	Sol CrossFit	Back Squat/Front Squat	Back squat 8-8-8 Front Squat 8-8-8 Start at 65% and build to a tough 8 Rest 3min between	93/73 lbs Performed as RX
Page Gerrick	06/10/2014	Sol CrossFit	3 rounds for time	3 rounds 50 air squats 30 push ups 15 ring dips	6m 34s Workout Scaled
Page Gerrick	06/09/2014	Sol CrossFit	12 min Amrap	12 min amrap 10 Pull ups 5 PC 205/145 1 shuttle run	7 rounds 9 reps Performed as RX
Page Gerrick	06/09/2014	Sol CrossFit	Power cleans	14 min to find a 3 rep max	78 lbs Performed as RX

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