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Athlete Date Sort Location Workout Name Description Results
Shellie Sallas 05/13/2014 Sol CrossFit 18 min Amrap Metcon

Run 400 m
20 DL 225/185
20 Pull ups
Run 400m
15 DL 275/205
15 Pull Ups
Run 400m
10 Pull Ups
10 DL 315/225

18 min Time cap		 81 reps
Performed as RX
Shellie Sallas 05/13/2014 Sol CrossFit 8 min emom
8 min Emom
2 Power Clean
Find a heavy double
 123 lbs
Performed as RX
Shellie Sallas 05/08/2014 Sol CrossFit A1. Weighted Push Up 8-8-8-8-8 @ 70% 1RM
 25 lbs
Performed as RX
Shellie Sallas 05/06/2014 Sol CrossFit Thruster 12 min to find a heavy triple 103 lbs
Performed as RX
Shellie Sallas 05/06/2014 Sol CrossFit 10 Min Amrap 8 Rack lunges 155/105
10 Sh to Oh
12 Over the bar burpees		 3 rounds 11 reps
Workout Scaled
Shellie Sallas 05/05/2014 Sol CrossFit 9 min Emom 7 pull ups
9 hr push ups
15 air squats		 9 rounds 0 reps
Performed as RX
Shellie Sallas 05/05/2014 Sol CrossFit Hang Power Clean 3-3-2-2-1-1
Rest 3 min

Build to a heavy single 		128 lbs
Performed as RX
Shellie Sallas 04/30/2014 Sol CrossFit Snatch Grip Deadlift 8-8-8-8; done at 65% 1 RM

Rest 2 min between sets

 177 lbs
Performed as RX
Shellie Sallas 04/30/2014 Sol CrossFit 8 min Amrap 200m run
Max pull ups(once you come off the bar you are done
the round)

*score is total pull ups 		53 reps
Performed as RX
Shellie Sallas 04/29/2014 Sol CrossFit A1 Jerk 3-3-2-2-1-1

Build to a heavy single but not failure
Rest 3 mins between sets		 138 lbs
Performed as RX
Shellie Sallas 04/29/2014 Sol CrossFit Tabata Ring Push ups
Calorie Row/ski
Kbs 70/53
T2B

1 round- Work for 20 sec, rest for 10 sec
Compete 8 Rounds of each movement before moving to the next one		 250 reps
Performed as RX
Shellie Sallas 04/28/2014 Sol CrossFit Power Clean 2-2-2-2-2-2
Build to a heavy double
Rest as needed		 123 lbs
Performed as RX
Shellie Sallas 04/28/2014 Sol CrossFit 4 Rounds for Time 8 Full Cleans 185/125
12 Wall Balls 20/14
200m run

17 min time cap
 15m 16s
Performed as RX
Shellie Sallas 04/23/2014 Sol CrossFit Jerk A1. Jerk 3-3-3-2-2-2; 80% 1RM
A2. Ring push ups 10-10-10-10-10-10

Rest 3 min between sets		 123 lbs
Performed as RX
Shellie Sallas 04/23/2014 Sol CrossFit Chipper 55 Wall Balls 20/14
45 Kbs 70/53
35 Box Jumps 30/24
25 Calorie Row
15 PHspu

20 min time cap		 11m 05s
Performed as RX
Shellie Sallas 04/21/2014 Sol CrossFit 14 min Amrap 5 PC 205/135
10 Burpees
15 HR Push ups
200m run		 4 rounds 207 reps
Workout Scaled
Shellie Sallas 04/19/2014 Sol CrossFit Helen 3 rounds
400 m run
21 Kbs 53/35
12 pull ups		 14m 30s
Workout Scaled
Shellie Sallas 04/19/2014 Sol CrossFit 4 rounds Row for time 300m
Walk rest 4 min between sets		 1m 03s
Performed as RX
Shellie Sallas 04/18/2014 Sol CrossFit Front Squat Warm up 5-5-3
Working set 3-2-1-1-1

Find 1Rm		 183 lbs
Performed as RX
Shellie Sallas 04/18/2014 Sol CrossFit Metcon Metcon
3 rounds
12 T2B
25 air squats
Rest 2 min
3 rounds
30 waking lunges total
20 supermans
Rest 2 min
2 min amrap
30 m shuttle run + 1 burpee		 6 rounds 0 reps
Performed as RX
Shellie Sallas 04/17/2014 Sol CrossFit Weighted Push up Warm up 5-5-3
Working set 3-2-1-1-1

Find 1 RM		 62 lbs
Performed as RX
Shellie Sallas 04/17/2014 Sol CrossFit 18 min amrap Run 200 m
5 Clusters 155/105
10 Sh to Oh 155/105
15 Wall balls 20/14
40 DU's		 3 rounds 200 reps
Workout Scaled
Shellie Sallas 04/15/2014 Sol CrossFit Weighted pull up Warm up 5-5-3
Working set 3-2-1-1-1

Find 1 RM		 25 lbs
Performed as RX
Shellie Sallas 04/15/2014 Sol CrossFit 13 min amrap 13 min amrap

5 Hang Power Cleans 155/105
10 1 and 1/2 Push ups
15 squat no push up burpee
200 m med ball run 20/14
 3 rounds 130 reps
Performed as RX
Shellie Sallas 04/14/2014 Sol CrossFit 2 rounds each On a 2:30 min clock/ round
Rest 1 min between rounds

Run 200 m
Perform max Back Squats at Body weight

Row 250 m
Perform max C2B Pull ups

Ski 200 m
Perform max T2B
 127 reps
Performed as RX
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