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Athlete Date Sort Location Workout Name Description Results
Shellie Sallas 03/25/2014 Sol CrossFit Deadlifts Warm up 5-5
Working set 8-8-8-8 rest 3 min between sets
Increase 3-5 % from last week		 243 lbs
Performed as RX
Shellie Sallas 03/25/2014 Sol CrossFit Deadlifts and Toes 2 Bar 21-15-9
Deadlift 225/155
Toes to Bar		 8m 06s
Performed as RX
Shellie Sallas 03/22/2014 Sol CrossFit Team wod Buy in
Run 200m w 45/25lb plate and farmers carry 70/53
*one partner carries the plate and the other
carries the kbs. Switch when one partner
drops the weight.
100 Box Jumps
150 Sit ups
200 Air squats
7 min plank(one planks while the other rests)
200 m run with same weight as above.

**you may complete the workout in any order you want except for the runs. Once you start one exercise you must finish it to move onto next.

 23m 40s
Performed as RX
Shellie Sallas 03/20/2014 Sol CrossFit Back squat/ weighted push up Warm up 5-5
Working set 8-8-8-8 increase 3-5% from last week
Rest 3 min between sets		 183 lbs
35 lbs
Performed as RX
Shellie Sallas 03/20/2014 Sol CrossFit 8 timed rounds: 8 timed rounds: (score is difference between longest and shortest rounds)

9 thrusters 95/65
7 ring dips

Rest 1 min between rounds		 0m 06s
Performed as RX
Shellie Sallas 03/18/2014 Sol CrossFit 4 rounds for time 4 Rounds For Time

200m run
10 burpees
15 shoulder to overhead 135/95		 20m 27s
Performed as RX
Shellie Sallas 03/18/2014 Sol CrossFit Backsquat/weighted push-ups Warm up 5-5
Working set 8-8-8-8
Rest 3 min between sets

Go up in weight 5% from last week and aim for 8 reps. If you don't make 8 reps, 6 reps is the next number to get to.		 183 lbs
40 lbs
Performed as RX
Shellie Sallas 03/15/2014 Sol CrossFit Team wod 25 min amrap

Partner A rows/skis while partner b completes the required work. Switch when done

5 hand release push ups
10 ring rows
15 kbs 70/53
20 walking lunges
Run 200m with med ball 20/14		 6 rounds 0 reps
Performed as RX
Shellie Sallas 03/14/2014 Sol CrossFit Back squat/weighted push up Warm up 5-5
Working set 8-8-8-8 @80% 1 rep max
Rest 3 min between sets
123 lbs
25 lbs
Performed as RX
Shellie Sallas 03/14/2014 Sol CrossFit Chipper Buy in: 50 sit ups
5 hspu
20 wall balls 20/14
200m run
10 hspu
15 wall balls
200m run
15 hspu
10 wall balls
200m run
20 hspu
5 wall balls
 11m 57s
Workout Scaled
Shellie Sallas 03/12/2014 Sol CrossFit Back Squat/weighted push up Warm up 5-5
Working set 8-8-8-8. At 80%1 rep max

Rest 3 min between sets		 163 and 35 lbs
Performed as RX
Shellie Sallas 03/12/2014 Sol CrossFit Rounds for time 4 rounds for time

15 Box Jumps 24/20
15 Kbs 53/35
400m run/400m ski/500m row

(You can choose any of the above for the cardio) 		19m 40s
Performed as RX
Shellie Sallas 03/11/2014 Sol CrossFit 10 min emom 10 min emom (every min on the min)

6 power cleans 155/105
7 over the bar burpees

 10 rounds 0 reps
Workout Scaled
Shellie Sallas 03/11/2014 Sol CrossFit Deadlift/pull up superset Warm up. 5-5
Working set 8-8-8-8 @ 80% max		 203 lbs
Performed as RX
Shellie Sallas 03/10/2014 Sol CrossFit Rounds for time 5 rounds for time

40 du's
30 air squats
20 push ups		 12m 26s
Performed as RX
Shellie Sallas 03/10/2014 Sol CrossFit Back squat/weighted push up superset 4 sets

6-8 reps @ 80% of 1 rep max

If you don't have a max we will tell you what to do :)		 163 lbs
Performed as RX
Shellie Sallas 03/08/2014 Sol CrossFit 14.2 3 min ascending amrap

10 ohs(overhead squats)
10 c2b pull ups(chest 2 bar)		 2 rounds 22 reps
Performed as RX
Shellie Sallas 03/04/2014 Sol CrossFit Jerk 5-5-5-5-5-5 103 lbs
Performed as RX
Shellie Sallas 03/04/2014 Sol CrossFit 16 min amrap 16 min amrap

12 c2b pull ups
12 deadlifts 225/185
400m run 		3 rounds 24 reps
Workout Scaled
Shellie Sallas 02/28/2014 Sol CrossFit Open wod 14.1 None 5 rounds 0 reps
Performed as RX
Shellie Sallas 02/26/2014 Sol CrossFit Hang power snatch 2-2-2-2-2 83 lbs
Performed as RX
Shellie Sallas 02/26/2014 Sol CrossFit Amrap 12 min amrap

15 t2b
15 pull ups
400 m run 		2 rounds 30 reps
Performed as RX
Shellie Sallas 02/25/2014 Sol CrossFit Rounds for time 4 rounds

20 Push Ups
15 Burpees
10 Hspu

Rest 2 min between sets		 0m 30s
Performed as RX
Shellie Sallas 02/25/2014 Sol CrossFit Jerk 2-2-2-2-2 133 lbs
Performed as RX
Shellie Sallas 02/24/2014 Sol CrossFit Power Clean 2-2-2-2-2-2
Build to a heavy double
Rest 2 min between sets		 123 lbs
Performed as RX
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