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Athlete Date Sort Location Workout Name Description Results
Teresa Ross 10/08/2013 CFSF CrossFit wod Hang power clean 3-3-3-3-3-3-3 105 lbs
Performed as RX
Teresa Ross 10/07/2013 CFSF CrossFit wod Six rounds:
400 meter run
25 Pull-ups		 29m 00s
Performed as RX
Teresa Ross 10/05/2013 CFSF Dragon For time:
Run 5k
4 minutes to find 4 rep max Deadlift
Run 5k
4 minutes to find 4 rep max Push jerk		 1h 19m 00s
Performed as RX
Teresa Ross 09/29/2013 CFSF CrossFit wod 21, 18, 15, 12, 9, 6, 3 reps:
Walking lunge steps
95 pound Thruster
Pull-ups
Knees to bar		 27m 37s
Workout Scaled
Teresa Ross 09/25/2013 CFSF Deadlift 3-3-3-3-3 None 195 lbs
Performed as RX
Teresa Ross 09/23/2013 CFSF CrossFit wod 45 pound Overhead squat, 50 reps
100 Abmat sit-ups
115 pound Overhead squat, 25 reps
50 Toes to bar
185 pound Overhead squat, 10 reps
20 GHD sit-ups		 19m 43s
Workout Scaled
Teresa Ross 09/22/2013 CFSF Fight Gone Bad Three rounds of:
Wall-ball, 20 pound ball, 10 ft target (Reps)
Sumo deadlift high-pull, 75 pounds (Reps)
Box Jump, 20" box (Reps)
Push-press, 75 pounds (Reps)
Row (Calories)

In this workout you move from each of five stations after a minute.The clock does not reset or stop between exercises. This is a five-minute round from which a one-minute break is allowed before repeating. On call of "rotate", the athletes must move to next station immediately for best score. One point is given for each rep, except on the rower where each calorie is one point.		 248 reps
Performed as RX
Teresa Ross 09/19/2013 CFSF CrossFit wod 3 rounds:
Knees to elbows, 21 reps
53/35 pound Kettlebell swings, 21 reps
21 Push-ups
Rope climb, 3 ascents
21 Box jumps, 20" box
Back extension, 21 reps
Walking lunges, 150 feet		 36m 52s
Workout Scaled
Teresa Ross 09/18/2013 CFSF Holleyman 30 rounds for time of:
5 Wall ball shots, 20 pound ball
3 Handstand push-ups
225 pound Power clean, 1 rep		 33m 15s
Workout Scaled
Teresa Ross 09/13/2013 CFSF Split jerk 1-1-1-1-1-1-1 None 135 lbs
Performed as RX
Teresa Ross 09/11/2013 CFSF The Don 66 Deadlifts, 110/95 pounds
66 Box jumps, 24" box
66 Kettlebell swings, 1.5/1 pood
66 Knees to elbows
66 Sit-ups
66 Pull-ups
66 Thrusters, 55/45 pounds
66 Burpees
66 Double-unders		 58m 42s
Performed as RX
Teresa Ross 09/10/2013 CFSF Back squat 3-3-3-3-3 None 150 lbs
Performed as RX
Teresa Ross 09/09/2013 CFSF CrossFit 130909 21, 15, 9 reps:
DB hang squat clean
HSPU		 9m 54s
Performed as RX
Teresa Ross 09/06/2013 CFSF Griff For time:
Run 800 meters
Run 400 meters backwards
Run 800 meters
Run 400 meters backwards		 16m 16s
Performed as RX
Teresa Ross 09/05/2013 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.		 16m 34s
Workout Scaled
Teresa Ross 08/31/2013 CFSF Hotshots 19 Six rounds for time of:
30 Squats
135 pound Power clean, 19 reps
7 Strict Pull-ups
Run 400 meters		 47m 36s
Workout Scaled
Teresa Ross 08/26/2013 CFSF CF wod Loaded Pull-ups 5 rep max 20 lbs
3 rep max 35 lbs
1 rep max 50 lbs
Performed as RX
Teresa Ross 08/21/2013 CFSF Donny 21-15-9-9-15-21 reps for time of:
225 pound Deadlift
Burpee		 19m 22s
Workout Scaled
Teresa Ross 08/20/2013 CFSF Falkel Complete as many rounds as possible in 25 minutes of:
8 Handstand push-ups
8 Box jump, 30 inch box
15 foot Rope climb, 1 ascent		 11 rounds 16 reps
Workout Scaled
Teresa Ross 08/18/2013 CFSF CrossFit 130818 Angie
100 Pull-ups
100 Push-ups
100 Sit-ups
100 Squats		 19m 47s
Performed as RX
Teresa Ross 08/16/2013 CFSF CrossFit wod Using a 45 pound bar perform the following:
21, 15, 9 reps of:
Turkish get up
Sots press		 17m 07s
Workout Scaled
Teresa Ross 08/14/2013 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		 11m 52s
Performed as RX
Teresa Ross 08/13/2013 CFSF CrossFit 130813 Clean and jerk 1-1-1-1-1-1-1 130 lbs
Performed as RX
Teresa Ross 08/12/2013 CFSF 'Filthy Fifty' 50 reps of each:
Double-unders
Burpees
Wall ball shots, 20/16
Back extension
Push press, 45 pound bar
Knees to elbows
Walking lunges, 50 steps
Kettlebell swings, 1 pood
Jumping pull-ups
Box jumps, 24" box		 30m 15s
Performed as RX
Teresa Ross 08/09/2013 CFSF CrossFit 130809 5 rounds:
95 pound Sumo deadlift high pull, 21 reps
21 Ring dips		 17m 40s
Workout Scaled
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