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Athlete Date Sort Location Workout Name Description Results
Teresa Ross 07/08/2014 CFSF CrossFit wod 50 Pull-ups
50 Push-ups
50 GHD sit-ups
50 Back extensions
50 Wall ball shots, 20/16
50 Box jumps, 24" box		 22m 04s
Performed as RX
Teresa Ross 07/07/2014 CFSF CrossFit wod Muscle clean 1-1-1-1-1
Power clean 3-3-3-3-3
Clean 5-5-5-5-5		 110 lbs
Performed as RX
Teresa Ross 07/03/2014 CFSF CrossFit wod 5 rounds for time of:
45-lb. barbell Turkish get-ups, 21 reps
Run 400 meters		 41m 45s
Workout Scaled
Teresa Ross 07/02/2014 CFSF CrossFit wod 10 rounds for time of:
5 pull-ups
5 push-ups

5 rounds for time of:
10 GHD sit-ups
10 back extentions

2 rounds for time of:
25 wall-ball shots, 20-lb. ball
25 box jumps, 24-inch		 16m 38s
Performed as RX
Teresa Ross 06/26/2014 CFSF CrossFit wod 4 rounds for time of:
50-calorie row
40 GHD sit-ups
30 pull-ups		 43m 39s
Performed as RX
Teresa Ross 06/25/2014 CFSF CrossFit wod Body-weight back-squat ladder
Rest 5 minutes
3/4 body-weight push-press ladder
Rest 5 minutes
1 1/2 body-weight deadlift ladder

For the ladder pattern, perform one rep the first minute, two reps the second minute, three reps the third minute, continuing as long as you are able. Use as many sets each minute as needed.		 905 lbs
Performed as RX
Teresa Ross 06/24/2014 CFSF CrossFit wod 4 rounds:
50 Squats
40 Back extensions
30 Push-ups		 25m 00s
Performed as RX
Teresa Ross 06/22/2014 CFSF CrossFit wod 20:00 AMRAP
95 pound Thruster, 5 rerps
95 pound Hang power clean, 7 reps
95 pound Sumo deadlift high pull, 10 rep		 6 rounds 2 reps
Performed as RX
Teresa Ross 06/14/2014 CFSF CrossFit wod Three rounds:
50 Med ball cleans, 20/16
800 meter run		 39m 28s
Performed as RX
Teresa Ross 06/13/2014 CFSF Mary Has DT's 5 rounds (or until you die):

5 Handstand push-ups
10 Pistols
15 Pull-ups
155 pound Deadlift, 12 reps
155 pound Hang power clean, 9 reps
155 pound Push-jerk, 6 reps		 29m 44s
Workout Scaled
Teresa Ross 06/12/2014 CFSF CrossFit wod Complete as many rounds as possible in 15 minutes of:
15-foot rope climbs, 2 ascents
20 wall-ball shots, 20-lb. ball
Run 200 meters		 4 rounds 0 reps
Workout Scaled
Teresa Ross 06/10/2014 CFSF CrossFit wod Overhead squat 10-10-10-10-10 85 lbs
Performed as RX
Teresa Ross 06/08/2014 CFSF CrossFit wod Overhead squat 1-1-1-1-1-1-1 125 lbs
Performed as RX
Teresa Ross 06/06/2014 CFSF CrossFit wod 5 rounds for time:
400 meter run
95 pound Thruster, 15 reps		 18m 13s
Workout Scaled
Teresa Ross 06/05/2014 CFSF CrossFit wod 21-15-9 reps of:
225 pound Deadlift
Pull-ups		 6m 11s
Workout Scaled
Teresa Ross 06/04/2014 CFSF CrossFit wod 21-15-9 reps of:
135 pound Clean
Handstand push-ups		 13m 00s
Workout Scaled
Teresa Ross 06/01/2014 CFSF CrossFit wod 7 rounds:
500 meter row
20 GHD sit-ups		 20m 49s
Performed as RX
Teresa Ross 05/29/2014 CFSF CrossFit wod 500 meter row
20 Parallette handstand push-ups
500 meter row
20 Strict handstand push-ups
500 meter row
20 Kipping handstand push-ups		 16m 02s
Workout Scaled
Teresa Ross 05/29/2014 CFSF CrossFit wod 500 meter row
20 Parallette handstand push-ups
500 meter row
20 Strict handstand push-ups
500 meter row
20 Kipping handstand push-ups		 16m 02s
Workout Scaled
Teresa Ross 05/28/2014 CFSF CrossFit wod Split jerk 3-3-3-3-3-3-3 110 lbs
Performed as RX
Teresa Ross 05/27/2014 CFSF CrossFit wod 800 meter run
40 L-pull-ups
800 meter run
40 Strict pull-ups
800 meter run
40 Kipping pull-ups		 31m 56s
Workout Scaled
Teresa Ross 05/25/2014 CFSF Murph For time:
1 mile Run
100 Pull-ups
200 Push-ups
300 Squats
1 mile Run

Partition the pull-ups, push-ups, and squats as needed. Start and finish with a mile run. If you've got a twenty pound vest or body armor, wear it.		 1h 10m 55s
Performed as RX
Teresa Ross 05/21/2014 CFSF CrossFit wod 155 pound Snatch, 21 reps
3:00 minutes rest
155 pound Snatch, 15 reps
3:00 minutes rest
155 pound Snatch, 9 reps		 9m 50s
Workout Scaled
Teresa Ross 05/20/2014 CFSF CrossFit wod 100 meter Walking lunges
800 meter run
100 Airsquats		 12m 41s
Performed as RX
Teresa Ross 05/19/2014 CFSF CrossFit wod 10:00 AMRAP
5 Bar muscle-ups
135 pound Thruster, 10 reps		 3 rounds 0 reps
Workout Scaled
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