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Athlete Date Sort Location Workout Name Description Results
Shellie Sallas 02/24/2014 Sol CrossFit Death by Power Clean Do 1 rep the first minute, 2 the 2nd and so on...
 9 rounds 9 reps
Performed as RX
Shellie Sallas 02/22/2014 Sol CrossFit Cindy 20 min amrap
5 pull ups
10 push ups
15 air squats		 21 rounds 0 reps
Performed as RX
Shellie Sallas 02/21/2014 Sol CrossFit Hang full clean 3-3-3-3
Build to a heavy triple 		123 lbs
Performed as RX
Shellie Sallas 02/21/2014 Sol CrossFit Amrap 12 min amrap

15 kbs 53/35
10 box jumps 24/20
15 sit ups
10 push ups		 6 rounds 26 reps
Performed as RX
Shellie Sallas 02/20/2014 Sol CrossFit Snatch 3-3-3-3-3
Build to a heavy triple form permitting		 63 lbs
Performed as RX
Shellie Sallas 02/20/2014 Sol CrossFit Rounds for time 4 rounds

50 DU's
15 Russian Twists w/touch over head
200m run
14m 53s
Performed as RX
Shellie Sallas 02/19/2014 Sol CrossFit Back squat 20-20-20
Rest 3 mins between		 133 lbs
Performed as RX
Shellie Sallas 02/19/2014 Sol CrossFit Multi amrap 5 min amrap

6 thrusters 135/95
8 ring dips

Rest 4 min

6 min amrap

10 wall balls
20 walking lunges( total)		 8 rounds 9 reps
Performed as RX
Shellie Sallas 02/18/2014 Sol CrossFit Jerk 3-3-3-3-3
Build your way up to a heavy triple
Rest 3 min sets		 83 lbs
Performed as RX
Shellie Sallas 02/18/2014 Sol CrossFit 5 rounds for time 5 Rounds

15 pull ups
Run 200m w/plate 45/25		 13m 43s
Workout Scaled
Shellie Sallas 02/11/2014 Sol CrossFit Jerk - EMOM 10 min EMOM
2 Jerk 		113 lbs
Performed as RX
Shellie Sallas 02/11/2014 Sol CrossFit 2 AMRAPS 4 Min AMRAP
6 HSPU
9 Ring Push Ups

Rest 4 min

12 Min AMRAP
15 Wall balls @ 20#/14#
200m Run		 9 rounds 25 reps
Performed as RX
Shellie Sallas 02/10/2014 Sol CrossFit Front Squat EMOM 10 min EMOM
2 Reps of Front Squats		 113, 133, 143 lbs
Performed as RX
Shellie Sallas 02/10/2014 Sol CrossFit Front Squats, Pull-Ups, Box Jumps 5 Rounds
9 Front Squats at 165#/115#
11 Pull-Ups
13 Box Jumps at 30"/24"		 13m 32s
Workout Scaled
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