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Athlete Date Sort Location Workout Name Description Results
Sarah Casey 06/23/2015 Rogue River CrossFit None For time:
Box jumps 50-40-30-20 (24"/18")
Pull-ups 25-20-15-10		 12m 52s
Workout Scaled
Sarah Casey 06/16/2015 Rogue River CrossFit None Deadlift: 10 minutes to work up to heavy set of 2 or 3 175 lbs
Performed as RX
Sarah Casey 06/05/2015 Rogue River CrossFit None Each for time in any order max effort:
120 cal airdyne or rower
Rest as needed
70 lateral box jumps on/over (24"/18")
Rest as needed
50 burpees with 180 degree turn		 24m 35s
Performed as RX
Sarah Casey 05/27/2015 Rogue River CrossFit Elizabeth For time 21-15-9 reps of:
Clean (135/95)
Ring dips		 6m 06s
Workout Scaled
Sarah Casey 05/22/2015 Rogue River CrossFit Murph For time:
1 mile Run
100 Pull-ups
200 Push-ups
300 Squats
1 mile Run

Partition the pull-ups, push-ups, and squats as needed. Start and finish with a mile run.		 33m 29s
Workout Scaled
Sarah Casey 05/19/2015 Rogue River CrossFit None AMRAP 9 minutes:
7 power snatches
7 overhead squats
7 back-loaded lunges
*load: 95/65		 6 rounds 9 reps
Performed as RX
Sarah Casey 05/19/2015 Rogue River CrossFit None AMRAP 9 minutes:
7 power snatches
7 overhead squats
7 back-loaded lunges
*load: 95/65		 0 rounds 1 reps
Performed as RX
Sarah Casey 05/18/2015 Rogue River CrossFit Lift Me Up AMRAP 9 minutes:
9 deadlifts
6 hang cleans
3 push press/jerk
*load: 1/2 bodyweight		 6 rounds 9 reps
Performed as RX
Sarah Casey 05/07/2015 Rogue River CrossFit None Box jump max height (10 minutes to find) 33 in
Performed as RX
Sarah Casey 05/04/2015 Rogue River CrossFit Cindy Complete as many rounds in 20 minutes as you can of:
5 Pull-ups
10 Push-ups
15 Squats		 14 rounds 7 reps
Workout Scaled
Sarah Casey 04/27/2015 Rogue River CrossFit Triadox 3 rounds for time:
30 wall balls (20/14; alternate normal/lateral/rotational between rounds)
30 box jumps (24"/18"; alternate normal/lateral/rotational between rounds)		 11m 16s
Workout Scaled
Sarah Casey 04/15/2015 Rogue River CrossFit None AMRAP 10 minutes with partner (1 person working at a time):
7 chest-to-bar pull-ups each
7 lateral burpees over partner each
Rest 2 minutes
Run 800m for time		 6 rounds 21 reps
Workout Scaled
Sarah Casey 04/15/2015 Rogue River CrossFit None Squat snatch 2-2-2-2-2-2-2-2 35lb lbs
Performed as RX
Sarah Casey 04/09/2015 Rogue River CrossFit None For time:
Double-unders 80-60-40
Pull-ups 40-30-20		 9m 34s
Workout Scaled
Sarah Casey 04/09/2015 Rogue River CrossFit None Deadlift 4-4-4-4-4-4 135 lbs
Performed as RX
Sarah Casey 04/08/2015 Rogue River CrossFit None 4 rounds 3:00 work / 1:15 rest:
Rd 1: 5 wall balls + 5 post. lunges with MB (20/14)
Rd 2: 10 wall balls + 10 post. lunges with MB (20/14)
Rd 3: 15 wall balls + 15 post. lunges with MB (20/14)
Rd 4: 20 wall balls + 20 post. lunges with MB (20/14)		 265 reps
Workout Scaled
Sarah Casey 04/06/2015 Rogue River CrossFit None Front squat 3-3-3-3-3-3 100lb lbs
Performed as RX
Sarah Casey 04/06/2015 Rogue River CrossFit Mary Complete as many rounds in 20 minutes as you can of:
5 Handstand Push-ups
10 One legged squats, alternating
15 Pull-ups		 10 rounds 0 reps
Workout Scaled
Sarah Casey 04/02/2015 Rogue River CrossFit None AMRAP 8 minutes:
7 rotational wall balls (20/14)
7 box jump on/over (24"/18")		 8 rounds 0 reps
Performed as RX
Sarah Casey 04/02/2015 Rogue River CrossFit None Every 45 seconds for 10 rounds: snatch 65lb lbs
Performed as RX
Sarah Casey 03/31/2015 Rogue River CrossFit None 20 rounds 30 seconds work / 20 seconds rest:
Odd: double-unders
Even: push-ups		 39 reps
Workout Scaled
Sarah Casey 03/25/2015 Rogue River CrossFit None 4x 40 sec work / 20 sec rest: rot. wall balls (20/14)
Rest 1 minute
4x 40 sec work / 20 sec rest: slam balls (20/10)
Rest 1 minute
4x 40 sec work / 20 sec rest: KB swing (53/35)
 196 reps
Performed as RX
Sarah Casey 03/25/2015 Rogue River CrossFit None Squat snatch 2-2-2-2-2-2-2-2 50lb lbs
Performed as RX
Sarah Casey 03/23/2015 Rogue River CrossFit None 4 rounds for time:
10 KB clean and jerk (53/35)
12 KB loaded step-ups (53/35;24"/18")
20 lateral box jumps (24"/18")		 11m 14s
Workout Scaled
Sarah Casey 03/14/2015 Rogue River CrossFit CrossFit Open 15.3 Scaled AMRAP 14 minutes:
50 wall balls (20lb @ 9ft / 10lb @ 9ft)
200 single-unders		 500 reps
Performed as RX
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