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Athlete Date Sort Location Workout Name Description Results
Teresa Ross 01/19/2014 CFSF CrossFit wod 7 rounds:
15 GHD sit-ups
15 Back extensions
135 pound Thruster, 10 reps
135 pound Clean & jerk, 10 reps		 27m 13s
Workout Scaled
Teresa Ross 01/16/2014 CFSF CrossFit Total Back squat 1RM
Shoulder Press 1RM
Deadlift 1RM		 470 lbs
Performed as RX
Teresa Ross 01/15/2014 CFSF Marguerita 50 reps for time:
Burpee/Push-up/Jumping-jack/Sit-up/Handstand		 19m 35s
Performed as RX
Teresa Ross 01/14/2014 None None 21-15-9

65# squat clean
burpee box jumps
toes to bar		 18m 29s
Performed as RX
Teresa Ross 01/13/2014 CFSF CrossFit wod 21-18-15-12-9-6-3 reps of:
Back extension
GHD Sit-up
135 pound Overhead squat		 19m 45s
Workout Scaled
Teresa Ross 01/11/2014 CFSF Cindy XXX 20:00 AMRAP
10 Pull-ups
20 Push-ups
30 Squats
15 Pull-ups
30 Push-ups
45 Squats
20 Pull-ups
40 Push-ups
60 Squats
25 Pull-ups
50 Push-ups
75 Squats
30 Pull-ups
60 Push-ups
90 Squats		 320 reps
Performed as RX
Teresa Ross 01/08/2014 CFSF CrossFit wod 20:00 minute AMRAP
15 GHD sit-ups
135 pound Deadlift, 21 reps		 8 rounds 5 reps
Performed as RX
Teresa Ross 01/05/2014 CFSF CrossFit wod 95 pound Back squat, 50 reps
50 GHD sit-ups
75 pound Back squat, 50 reps
50 Back extensions
55 pound Back squat, 50 reps
50 GHD sit-ups		 18m 15s
Workout Scaled
Teresa Ross 01/03/2014 CFSF Hard Cindy 20:00 AMRAP
5 Loaded pull-ups, 35 pounds
10 Incline push-ups, 30" box
15 Loaded squats, 45 pound plate		 9 rounds 0 reps
Workout Scaled
Teresa Ross 12/28/2013 CFSF TK Complete as many rounds as possible in 20 minutes of:
8 Strict Pull-ups
8 Box jumps, 36" box
12 Kettlebell swings, 2 pood		 6m 08s
Workout Scaled
Teresa Ross 12/27/2013 CFSF CrossFit wod Press 1-1-1-1-1
Push press 3-3-3-3-3
Push jerk 5-5-5-5-5		 90# P, 115# PP, 105# PJ lbs
Performed as RX
Teresa Ross 12/26/2013 CFSF DG Complete as many rounds as possible in 10 minutes of:
8 Toes to bar
35 pound Dumbbell thruster, 8 reps
35 pound Dumbbell walking lunge, 12 steps		 5 rounds 0 reps
Workout Scaled
Teresa Ross 12/20/2013 CFSF 12 Days of Christmas 1 Deadlift, 95
2 Push-ups
3 Shoulder presses
4 Burpees
5 Box jumps, 20"
6 Squats
7 Sit-ups
8 Kettlebell swings, 35
9 Dips
10 Pull-ups
11 Knees to elbows
12 Hang power clean, 95		 27m 00s
Performed as RX
Teresa Ross 12/19/2013 CFSF Griff For time:
Run 800 meters
Run 400 meters backwards
Run 800 meters
Run 400 meters backwards		 17m 30s
Performed as RX
Teresa Ross 12/18/2013 CFSF Lumberjack 20 20 Deadlifts (275lbs)
Run 400m
20 KB swings (2pood)
Run 400m
20 Overhead Squats (115lbs)
Run 400m
20 Burpees
Run 400m
20 Pullups (Chest to Bar)
Run 400m
20 Box jumps (24")
Run 400m
20 DB Squat Cleans (45lbs each)
Run 400m		 32m 42s
Workout Scaled
Teresa Ross 12/16/2013 CFSF Michael Three rounds for time of:
Run 800 meters
50 Back Extensions
50 Sit-ups		 24m 33s
Performed as RX
Teresa Ross 12/15/2013 CFSF Culbreth 1 Double-under
1 Thruster, 65/45
2 Double-unders
2 Thrusters, 65/45
Continue adding 1 Double-under and 1 Thruster every round until you reach 20 of each movement.
At the end of round 5 do 5 Burpees.
At the end of round 10 do 10 Burpees
At the end of round 15 do 15 Burpees
At the end of round 20 do 20 Burpees		 43m 27s
Performed as RX
Teresa Ross 12/12/2013 CFSF Whitten Five rounds for time of:
22 Kettlebell swings, 2 pood
22 Box jump, 24 inch box
Run 400 meters
22 Burpees
22 Wall ball shots, 20 pound ball		 51m 20s
Workout Scaled
Teresa Ross 12/11/2013 CFSF Nicole Complete as many rounds in 20 minutes as you can of:
Run 400 meters
Max rep Pull-ups		 6 rounds 65 reps
Performed as RX
Teresa Ross 12/08/2013 CFSF Jackie 1000 meter row
45 pound Thruster, 50 reps
30 pull-ups		 10m 34s
Performed as RX
Teresa Ross 12/04/2013 CFSF Annie 50-40-30-20 and 10 rep rounds of:
Double-unders
Sit-ups		 12m 00s
Performed as RX
Teresa Ross 12/03/2013 CFSF Linda 10-9-8-7-6-5-4-3-2-1 reps of the triplet:

Deadlift: 1 1/2 body weight
Bench press: body weight
Clean: 3/4 body weight

Set up three bars and storm through for time.		 34m 05s
Workout Scaled
Teresa Ross 12/02/2013 CFSF Barbara Five rounds, each for time of:
20 Pull-ups
30 Push-ups
40 Sit-ups
50 Squats

Rest precisely three minutes between each round.		 44m 47s
Performed as RX
Teresa Ross 11/24/2013 CFSF CrossFit wod 5 rounds:
50 Wall ball shots, 20/16
400 meter run		 31m 21s
Performed as RX
Teresa Ross 11/22/2013 CFSF Willy Three rounds for time of:
Run 800 meters
225 pound Front squat, 5 reps
Run 200 meters
11 Chest to bar pull-ups
Run 400 meters
12 Kettlebell swings, 2 pood		 37m 18s
Workout Scaled
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