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Athlete Date Sort Location Workout Name Description Results
Shellie Sallas 04/14/2014 Sol CrossFit Backsquat Warm up 5-3-3

Working set 3-2-1-1-1

Find your 1Rm 		223 lbs
Performed as RX
Shellie Sallas 04/12/2014 Sol CrossFit Team row for max meters With a partner

Row sprint 10 min

Alternate each 30 sec

Rest 4 min		 2,467 m
Performed as RX
Shellie Sallas 04/12/2014 Sol CrossFit 20 min amrap w/partner 20 min amrap

15 pull ups
30 kbs 53/35
45 walking lunges
30 wall balls
15 box over burpees

* one partner runs 400m while the other works 		2 rounds 129 reps
Performed as RX
Shellie Sallas 04/10/2014 Sol CrossFit 12 min amrap 12 min Amrap

200m run
5 ohs 135/95
10 plate sit ups 45/25
15 Hr push ups
3 rounds 225 reps
Performed as RX
Shellie Sallas 04/10/2014 Sol CrossFit Back squat/weighted push up Warm up 5-3-3
Working set 3-3-3-3

Increase 3-5% from last week		 203 lbs
Performed as RX
Shellie Sallas 04/09/2014 Sol CrossFit Deadlift/weighted pull up Warm up 5-3-3
Working set 3-3-3-3
Increase 3-5% from last week		 263 lbs
Performed as RX
Shellie Sallas 04/09/2014 Sol CrossFit Rounds for time 3 rounds

50 du
25 supermans
25 sit ups
20 hspu		 10m 09s
Performed as RX
Shellie Sallas 04/08/2014 Sol CrossFit Back squat/weighted push up Warm up 5-3-3
Working set 3-3-3-3

Increase 3-5% from last week.		 203 lbs
Performed as RX
Shellie Sallas 04/08/2014 Sol CrossFit For time 100 wall balls

* every time you break run 200 m		 10m 37s
Performed as RX
Shellie Sallas 04/07/2014 Sol CrossFit Deadlift/ weighted pull up Warm up 5-3-3
Working set 3-3-3-3-3

Increase 3-5% from last week		 263 lbs
Performed as RX
Shellie Sallas 04/07/2014 Sol CrossFit None 10 Pull Ups
20 Kbs 70/53
30 Deadlifts 155/135

Rest 2 min

5 min amrap

5 Power Cleans(same weight as Deadlift)
6 T2B
7 Box over Burpees

3 rounds 0 reps
Performed as RX
Shellie Sallas 04/05/2014 Sol CrossFit Team Angie on steroids! Row 1500m/Ski 1200m
(one partner rows while the other holds a plank)
200 Pull ups
300 Sit ups
200 Push ups
300 Air Squats
(one partner runs 200m w/med ball 20/14 while the other works)
 49m 36s
Performed as RX
Shellie Sallas 04/03/2014 Sol CrossFit Deadlift/weighted pull up Warm up 5-3-3
Working set 3-3-3-3

Build to a heavy triple. Increase weight 3-5% from last week.		 253 lbs
Performed as RX
Shellie Sallas 04/03/2014 Sol CrossFit 3 Rounds for time 3 Rounds

400m run
10 Hang power snatch 115/95
10 Sit ups
10 Wall balls 20/14

 16m 13s
Workout Scaled
Shellie Sallas 04/02/2014 Sol CrossFit 9 min amrap On an ascending ladder, complete as many rounds as possible in 9 mins. Each round the reps increase by 1 per movement. Example: Round 1- 3,4,5 reps
Round 2- 4,5,6 reps
Round 3- 5,6,7 reps

3 shoulder to overhead 115/85
4 ring push ups
5 burpees		 6 rounds 18 reps
Performed as RX
Shellie Sallas 04/02/2014 Sol CrossFit Back squat/weighted push up Warm up 5-3-3
Working set 3-3-3-3		 213 lbs
Performed as RX
Shellie Sallas 04/01/2014 Sol CrossFit 12 min Amrap 200m run
5 pull ups
7 power cleans 155/105
9 t2b		 3 rounds 18 reps
Workout Scaled
Shellie Sallas 04/01/2014 Sol CrossFit Deadlift/weighted pull up Warm up 5-3-3
Working set 3-3-3-3

Build to a heavy triple: lift at 90-95% 1RM		 243 lbs
Performed as RX
Shellie Sallas 03/31/2014 Sol CrossFit Back squat/weighted push up Warm up 5-3-3
Working set 3-3-3-3

Increase weight to 95% 1Rep max		 193 lbs
Performed as RX
Shellie Sallas 03/31/2014 Sol CrossFit Rounds for time 4 rounds
10 Box jumps 30/24
10 Kbs 70/53
10 Hspu
10 goblet squat 70/53
 10m 20s
Workout Scaled
Shellie Sallas 03/28/2014 Sol CrossFit KBS, Push-Ups, Wall Ball, Run 13 Min AMRAP
5 Kbs 70/53
10 Hand Release Push-Ups
15 Wall Ball shots 20/14
200m Run with Plate 45/25		 4 rounds 30 reps
Performed as RX
Shellie Sallas 03/27/2014 Sol CrossFit Power Cleans, PU, Sit-Ups 5 Rounds:
5 Power Cleans 205/155
10 Pull-Ups
15 Sit-Ups		 6m 12s
Workout Scaled
Shellie Sallas 03/27/2014 Sol CrossFit Weighted Pull-Ups Warm up 5-5
Working set 8-8-8-8 rest 3 min between sets
Increase 3-5 % from last week		 5 lbs
Performed as RX
Shellie Sallas 03/26/2014 Sol CrossFit Weighted Push-Ups Warm up 5-5
Working set 8-8-8-8 rest 3 min between sets
Increase 3-5 % from last week		 40 lbs
Performed as RX
Shellie Sallas 03/26/2014 Sol CrossFit Cardio Fun 4 rounds:
Run 400m
15 Burpees
15 Walking Lunges/leg (30 total)		 19m 02s
Performed as RX
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