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Athlete Date Sort Location Workout Name Description Results
Teresa Ross 09/16/2014 CFSF CrossFit wod Clean & jerk 1-1-1-1-1-1-1 125 lbs
Performed as RX
Teresa Ross 09/14/2014 CFSF CrossFit wod Every 2 minutes for as long as possible complete:

From 0:00-2:00
15-ft. rope climb, 2 ascents
185-lb. front squats, 2 reps

From 2:00-4:00
15-ft. rope climb, 2 ascents
185-lb. front squats, 4 reps

From 4:00-6:00
15-ft. rope climb, 2 ascents
185-lb. front squats, 6 reps

Continue adding 2 reps to the front squat each interval for as long as you are able.		 6 rounds 0 reps
Workout Scaled
Teresa Ross 09/09/2014 CFSF Deadly Runs For time:
225-lb. deadlifts, 21 reps
Run 400 meters
225-lb. deadlifts, 18 reps
Run 400 meters
225-lb. deadlifts, 15 reps
Run 400 meters
225-lb. deadlifts, 12 reps
Run 400 meters		 16m 35s
Workout Scaled
Teresa Ross 09/08/2014 CFSF CrossFit wod 2 rounds for time of:
30-inch Box jumps, 20 reps
5 Muscle-ups
24-inch Box jumps, 30 reps
5 Muscle-ups
20-inch Box jumps, 40 reps
5 Muscle-ups		 32m 26s
Workout Scaled
Teresa Ross 09/02/2014 CFSF CrossFit wod 21-18-15-12-9-6-3 reps for time of:
Handstand push-ups
L-pull-ups		 24m 23s
Workout Scaled
Teresa Ross 08/29/2014 CFSF Bad Fran 30-20-10 reps for time of:
95-lb. thrusters
Chest-to-bar pull-ups		 18m 55s
Performed as RX
Teresa Ross 08/28/2014 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.		 233 reps
Performed as RX
Teresa Ross 08/25/2014 CFSF CrossFit wod Back squat 1-1-1-1-1-1-1 165 lbs
Performed as RX
Teresa Ross 08/21/2014 CFSF CrossFit wod Complete as many rounds as possible in 20 minutes of:
10 Burpee pull-overs
30 Squats
60 seconds of Handstand hold

This is a static handstand hold, not a walk. Only count time while the hands are stationary. If needed, use a wall.		 3 rounds 7 reps
Workout Scaled
Teresa Ross 08/20/2014 CFSF CrossFit wod Split jerk 1-1-1-1-1-1-1 135 lbs
Performed as RX
Teresa Ross 08/19/2014 CFSF Elizabeth 21-15-9 reps of:
Clean 135 pounds
Ring dips		 10m 14s
Workout Scaled
Teresa Ross 08/15/2014 CFSF CrossFit wod 165-lb. squat cleans, 1 minute
Rest 3 minutes
185-lb. squat cleans, 1 minute
Rest 3 minutes
205-lb. squat cleans, 1 minute
Rest 3 minutes
165-lb. squat cleans, 1 minute
Rest 3 minutes
185-lb. squat cleans, 1 minute
Rest 3 minutes
205-lb. squat cleans, 1 minute

Try for max reps each round without dropping the barbell.		 328 reps
Workout Scaled
Teresa Ross 08/12/2014 CFSF CrossFit wod Sumo deadlift 3-3-3-3-3 185 lbs
Performed as RX
Teresa Ross 08/11/2014 CFSF CrossFit wod 5 rounds for time of:
135-lb. overhead squats, 5 reps
10 toes-to-bars
40-lb. dumbbell hang squat clean, 15 reps
20 double-unders		 22m 05s
Workout Scaled
Teresa Ross 08/07/2014 CFSF CrossFit wod 3 rounds for time of:
35-lb. dumbbell shoulder presses, 30 reps
35-lb. weighted pull-ups, 20 reps
35-lb. weighted dips, 10 reps		 23m 17s
Workout Scaled
Teresa Ross 08/05/2014 CFSF CrossFit wod 10 1-minute rounds of:
315-lb. deadlifts, 3 reps
60-yard shuttle sprint (5 yards, 10 yards, 15 yards)
Max reps burpee

Rest 2 minutes between rounds.		 236 reps
Workout Scaled
Teresa Ross 08/04/2014 CFSF CrossFit wod 5 rounds for time of:
500-meter row
50 squats
30 back extensions		 32m 20s
Performed as RX
Teresa Ross 07/31/2014 CFSF CrossFit wod Hang power snatch 5-5-5-5-5 81 lbs
Performed as RX
Teresa Ross 07/28/2014 CFSF Double Grace 135 pound Clean & jerk, 60 reps 7m 34s
Workout Scaled
Teresa Ross 07/23/2014 CFSF CrossFit wod Overhead squat 1-1-1-1-1-1-1 115 lbs
Performed as RX
Teresa Ross 07/22/2014 CFSF CrossFit wod 5 rounds for time of:
225-lb. deadlifts, 10 reps
20 wall-ball shots, 20-lb. ball		 13m 10s
Workout Scaled
Teresa Ross 07/20/2014 CFSF CrossFit wod Max reps shoulder press, 135 lb.
Max reps L-pull-up
Max reps shoulder press, 115 lb.
Max reps strict pull-up
Max reps shoulder press, 95 lb.
Max reps chest-to-bar pull-up
Max reps shoulder press, 65 lb.
Max reps pull-up		 67 reps
Workout Scaled
Teresa Ross 07/16/2014 CFSF CrossFit wod Complete as many rounds as possible in 20 minutes of:
185-lb. hang power cleans, 3 reps
6 strict ring dips
9 box jumps, 30-inch
27 double-unders		 6 rounds 16 reps
Workout Scaled
Teresa Ross 07/14/2014 CFSF CrossFit wod Deadlifts 3-3-3-3-3 190 lbs
Performed as RX
Teresa Ross 07/11/2014 CFSF CrossFit wod Complete as many rounds as possible in 15 minutes of:
50-lb. dumbbell squat snatches, 5 reps, left arm
50-lb. dumbbell squat snatches, 5 reps, right arm
50 double-unders		 3 rounds 16 reps
Workout Scaled
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