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Athlete Date Sort 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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