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Athlete Date Sort Location Workout Name Description Results
Teresa Ross 11/18/2013 CFSF Filthy Fifty 50 Box jump, 24 inch box
50 Jumping pull-ups
50 Kettlebell swings, 1 pood
Walking Lunge, 50 steps
50 Knees to elbows
50 Push press, 45 pounds
50 Back extensions
50 Wall ball shots, 20 pound ball
50 Burpees
50 Double unders		 36m 28s
Performed as RX
Teresa Ross 11/17/2013 CFSF CrossFit wod Hang power snatch 3-3-3-3-3 85# lbs
Performed as RX
Teresa Ross 11/16/2013 CFSF Lee Five rounds for time of:
Run 400 meters
345 pound Deadlift, 1 rep
185 pound Squat clean, 3 reps
185 pound Push jerk, 5 reps
3 Muscle-ups
15 foot Rope climb, 1 ascent		 19m 54s
Workout Scaled
Teresa Ross 11/14/2013 CFSF Helen Three rounds for time:
Run 400 meters
1 1/2 pood Kettlebell X 21 swings (or 55 pound dumbbell swing)
12 Pull-ups		 12m 37s
Performed as RX
Teresa Ross 11/13/2013 CFSF CrossFit Total Back squat 1RM
Shoulder Press 1RM
Deadlift 1RM		 175# BS, 90# P, 205 DL lbs
470 total lbs
Performed as RX
Teresa Ross 11/12/2013 CFSF Fran Three rounds, 21-15- and 9 reps, for time of:
95 pound Thruster
Pull-ups		 5m 05s
Performed as RX
Teresa Ross 11/10/2013 CFSF CrossFit wod 21-15-9 reps of:
225 pound Deadlift
135 pound Overhead squat		 6m 14s
Workout Scaled
Teresa Ross 11/08/2013 CFSF 2010 Northwest Regional Event 1 Three rounds for time of:
135 pound Overhead squat, 10 reps
50 Double-unders		 8m 03s
Workout Scaled
Teresa Ross 11/06/2013 CFSF CrossFit wod Muscle snatch 1-1-1-1-1
Power snatch 3-3-3-3-3
Snatch 5-5-5-5-5		 80# MS, 90# PS, 80# S lbs
Performed as RX
Teresa Ross 11/04/2013 CFSF Lynne Five rounds for max reps of:
Body weight bench press
Pull-ups		 157 reps
Workout Scaled
Teresa Ross 11/01/2013 CFSF CrossFit wod Three rounds:
15 Kettlebell burpees
2 Thrusters
1 Snatch		 15m 56s
Performed as RX
Teresa Ross 10/31/2013 CFSF CrossFit wod Three rounds:
95 pound Overhead squat, 15 reps
15 L-pull-ups
95 pound Split jerk, 15 reps
15 Knees to elbows
95 pound Hang clean, 15 reps
15 Loaded back extensions, 25 pounds		 28m 46s
Workout Scaled
Teresa Ross 10/31/2013 CFSF CrossFit wod Three rounds:
95 pound Overhead squat, 15 reps
15 L-pull-ups
95 pound Split jerk, 15 reps
15 Knees to elbows
95 pound Hang clean, 15 reps
15 Loaded back extensions, 25 pounds		 28m 46s
Workout Scaled
Teresa Ross 10/29/2013 CFSF CrossFit wod Bent over barbell row 5-5-5-5-5 115# lbs
Performed as RX
Teresa Ross 10/28/2013 CFSF Morrison 50-40-30-20 and 10 rep rounds of:
Wall ball shots, 20 pound ball
Box jump, 24 inch box
Kettlebell swings, 1.5 pood		 31m 01s
Performed as RX
Teresa Ross 10/27/2013 CFSF CrossFit wod 'Heavy Fran'
15, 12, 9 reps:
135 pound Thruster
45 pound Loaded Pull-up		 7m 57s
Workout Scaled
Teresa Ross 10/25/2013 CFSF CrossFit wod 15:00 AMRAP
135 pound Push press, 7 reps
135 pound Overhead squat, 10 reps
GHD Sit-up, 15 reps		 6 rounds 10 reps
Workout Scaled
Teresa Ross 10/24/2013 CFSF CrossFit WOD 15:00 AMRAP
15 Chest to bar pull-ups
:30 second Ring L-sit hold		 4 rounds 0 reps
Performed as RX
Teresa Ross 10/21/2013 CFSF CrossFit wod Snatch 3-3-2-2-2-1-1-1-1-1 85# lbs
Performed as RX
Teresa Ross 10/20/2013 CFSF Walsh Four rounds for time of:
22 Burpee pull-ups
185 pound Back squat, 22 reps
Run 200 meters with a 45 pound plate overhead		 37m 25s
Workout Scaled
Teresa Ross 10/17/2013 CFSF Eva Five rounds for time of:
Run 800 meters
2 pood Kettlebell swing, 30 reps
30 Pull-ups		 52m 41s
Workout Scaled
Teresa Ross 10/16/2013 CFSF CrossFit wod Overhead squat 1-1-1-1-1
Front squat 1-1-1-1-1
Back squat 1-1-1-1-1		 OH 115 lbs
FS 145 lbs
BS 145 lbs
Performed as RX
Teresa Ross 10/15/2013 CFSF CrossFit wod 225 pound Deadlift, 21 reps
Handstandwalk, 21 meters
225 pound Deadlift, 15 reps
Handstand walk, 15 meters
225 pound Deadlift, 9 reps
Handstand walk, 9 meters		 11m 00s
Workout Scaled
Teresa Ross 10/13/2013 CFSF CrossFit wod Bench press 2-2-2-2-2-2-2-2-2-2
1:00 rest between sets		 95 lbs
Performed as RX
Teresa Ross 10/11/2013 CFSF Cindy Complete as many rounds in 20 minutes as you can of:
5 Pull-ups
10 Push-ups
15 Squats		 15 rounds 4 reps
Performed as RX
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