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Athlete
Date
Location
Workout Name
Description
Results
Shellie Sallas
06/05/2014
Sol CrossFit
Ohs
Ohs from rack
6-6-6-6-6-6
Build to a heavy 6
Rest as needed
103 lbs
Performed as RX
Shellie Sallas
06/04/2014
Sol CrossFit
Jerk
Jerk
5-5-5-5-5
Rest 2 min
103 lbs
Performed as RX
Shellie Sallas
06/04/2014
Sol CrossFit
Mini amrap
4:30 min amrap
3 Ring dips
5 Hspu
7 kbs 70/53
Rest 4 min
4:30 min amrap
1 shuttle run w/med ball overhead(ball must be in the air while running, cannot rest on head)
10 V-ups
9 rounds 1 reps
Performed as RX
Shellie Sallas
06/03/2014
Sol CrossFit
Deadlift
June 3rd
Deadlift
10-10-10-10-10
Start at 60% and build to no more than 80%
Rest 2 min between sets
215 lbs
Performed as RX
Shellie Sallas
06/03/2014
Sol CrossFit
5 Rounds for time
Metcon
5 rounds
30 supermans
20 kb deadlifts 70/53
10 strict pull ups
200m run
15 min time cap
3 rounds 50 reps
Performed as RX
Shellie Sallas
06/02/2014
Sol CrossFit
Hang Full Cleans
2-2-2-2-2-2
Build to a heavy double
Rest 3 min between
123 lbs
Performed as RX
Shellie Sallas
06/02/2014
Sol CrossFit
9 min Amrap
9 min amrap
Lvl 1
6 front squat @bw(clean from ground)
8 no push up burpees
10 sit ups
Lvl 2
8 goblet squats 44/26
8 no push up burpees
8 sit ups
Lvl 3
10 air squats
6 burpees
8 sit ups
7 rounds 0 reps
Performed as RX
Shellie Sallas
05/31/2014
Sol CrossFit
Row/ski
Row/ski 3000m with a partner at 70% effort
13m 31s
Performed as RX
Shellie Sallas
05/31/2014
Sol CrossFit
10 min amrap w/partner
With a partner
Perform 10 kbs 70/53
15 sit ups
2 shuttle runs
Other partner rests while the other works
6 rounds 26 reps
Performed as RX
Shellie Sallas
05/29/2014
Sol CrossFit
Hang Power Snatch
3-3-2-2-1-1
Build to a heavy single
Rest 3 min
83 lbs
Performed as RX
Shellie Sallas
05/29/2014
Sol CrossFit
15 min Amrap
15 min amrap
Buy in 100 sit ups
7 burpees
20 pull ups
Run 200m w ball overhead
3 rounds 0 reps
Performed as RX
Shellie Sallas
05/28/2014
Sol CrossFit
Back squat
6-6-6-6-6
Start @ 70% and build
Rest 3 min between
193 lbs
Performed as RX
Shellie Sallas
05/28/2014
Sol CrossFit
Chipper
50 Weighted overhead lunges
40 hr pushups
30 k2e
20 hspu
10 ground 2 oh w/ plate
7m 41s
Performed as RX
Shellie Sallas
05/26/2014
Sol CrossFit
20 min amrap
Run 200m
10 burpees
12 v ups
14 kbs 70/53
5 rounds 0 reps
Performed as RX
Shellie Sallas
05/21/2014
Sol CrossFit
Row
500m for time
Rest 7 min
1m 50s
Performed as RX
Shellie Sallas
05/21/2014
Sol CrossFit
Jerk
7 min emom
2 jerk
Start at 85% for all reps
128 lbs
Performed as RX
Shellie Sallas
05/21/2014
Sol CrossFit
Rounds for time
5 rounds
8 hspu
8 ring dips
8 push ups
16 v ups
10m 48s
Performed as RX
Shellie Sallas
05/20/2014
Sol CrossFit
Tng Power cleans
4-4-4-3-3-3
Rest 3 min between sets
Start at 70% and build to a tough triple
143 lbs
Performed as RX
Shellie Sallas
05/20/2014
Sol CrossFit
10 min amrap
Max Power Cleans 155/105
10 C2B pull ups
10 Deadlifts
200m run
43 reps
Performed as RX
Shellie Sallas
05/19/2014
Sol CrossFit
Front Squat
10-10-10-10
Rest 2 min between sets
153 lbs
Performed as RX
Shellie Sallas
05/19/2014
Sol CrossFit
Amrap
6 min amrap
10 Burpee box jump
20 push ups
Run 200m
Rest 5 min
6 min amrap
8 double squat wall balls
12 lunges
Run 200m with plate 45/25
4 rounds 12 reps
Performed as RX
Shellie Sallas
05/17/2014
Sol CrossFit
Elizabeth
21-15-9 reps of:
Clean 135/95 pounds
Ring dips
5m 33s
Performed as RX
Shellie Sallas
05/17/2014
Sol CrossFit
Chipper
100 air squats
80 calorie row
60 lunges
40 pull ups
20 sit ups
13m 44s
Performed as RX
Shellie Sallas
05/15/2014
Sol CrossFit
Snatch complex
12 min to build to a moderate snatch complex
1 power snatch
1 hang snatch
1 full snatch
100 lbs
Performed as RX
Shellie Sallas
05/15/2014
Sol CrossFit
For time
Metcon
1000m Row/800m run/ski for time
Rest 5 min
Run 400m for time
Rest 5 min
Run 400m for time w/ med ball
19m 17s
Performed as RX
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