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Athlete Date Sort Location Workout Name Description Results
Carly Evans 08/04/2015 Rogue River CrossFit None Power snatch 5-5-5-5-5 45 lbs
Performed as RX
Carly Evans 08/04/2015 Rogue River CrossFit None Power clean 1 120 lbs
Performed as RX
Carly Evans 08/04/2015 Rogue River CrossFit None For time:
400m run
30 clean + jerk (135/95)
400m run		 7m 15s
Workout Scaled
Carly Evans 08/03/2015 Rogue River CrossFit None 7 rounds 30 seconds work / 20 seconds rest: rotational wall balls (20/14)
Rest 1 minute
7 rounds 30 seconds work / 20 seconds rest: deadlifts (205/135)
Rest 1 minute
7 rounds 30 seconds work / 20 seconds rest: box jumps (30"/24")
Rest 1 minute		 257 reps
Workout Scaled
Brittany Elbel 08/03/2015 Vintage CrossFit Back Squat Day 2 Back Squat 5-5-5-5-5 @ 75% 155 lbs
Performed as RX
Brittany Elbel 08/03/2015 Vintage CrossFit Annie 50-40-30-20 and 10 rep rounds of:
Double-unders
Sit-ups		 8m 17s
Performed as RX
Carly Evans 07/29/2015 Rogue River CrossFit None 12 rounds 45 seconds work / 45 seconds rest:
3 front squats (135/95)
3 burpees over bar any way		 21 reps
Workout Scaled
Carly Evans 07/29/2015 Rogue River CrossFit None On the minute for 10 minutes: clean pull + hang power clean + squat clean + jerk 75 lbs
Performed as RX
Carly Evans 07/28/2015 Rogue River CrossFit Mary Complete as many rounds in 20 minutes as you can of:
5 Handstand Push-ups
10 One legged squats, alternating
15 Pull-ups		 9 rounds 5 reps
Workout Scaled
Carly Evans 07/27/2015 Rogue River CrossFit None Deadlift 7
Deadlift 5
Deadlift 2
Deadlift 7
Deadlift 5
Deadlift 2
Deadlift 7		 135-165-195-135-165-205-145 lbs
Performed as RX
Carly Evans 07/27/2015 Rogue River CrossFit None 3 rounds for time:
20 lateral box jump on/over (24"/18")
30 ground-to-overhead with plate (45/25)
200m plate carry (45/25)		 14m 01s
Workout Scaled
Brittany Elbel 07/27/2015 Vintage CrossFit None 24-20-16-12-8 reps of:
Kettlebell Swings 53/35
Overhead Walking Lunge Steps with 50/30# slam ball overhead		 6m 40s
Performed as RX
Brittany Elbel 07/27/2015 Vintage CrossFit Back Squat 1RM Back Squat 1-1-1-1-1 205 lbs
Performed as RX
Brittany Elbel 07/24/2015 Vintage CrossFit CrossFit Games Open 13.1 Proceed through the sequence below completing as many reps as possible in 17 minutes of:
40 Burpees
75 pound Snatch, 30 reps
30 Burpees
135 pound Snatch, 30 reps
20 Burpees
165 pound Snatch, 30 reps
10 burpees
210 pound Snatch, as many reps as possible		 141 reps
Performed as RX
Brittany Elbel 07/23/2015 Vintage CrossFit None 5 RFT
20 Wall Balls (20/14)
10 Deadlifts (225/155)		 12m 25s
Performed as RX
Brittany Elbel 07/22/2015 Vintage CrossFit 1RM Thruster Thruster 1-1-1-1-1 (10 minutes, from the floor) 135 lbs
Performed as RX
Brittany Elbel 07/21/2015 Vintage CrossFit Double Hanger 3 RFT
70 Double Unders
7 Hang Power Clean and Jerks 135/95

Advanced:
3RFT
100 Double Unders
7 Hang Power Clean and Jerks 185/115		 9m 42s
Performed as RX
Carly Evans 07/20/2015 Rogue River CrossFit None 8 rounds 75 seconds work / 45 seconds rest:
Odd: rotational box jumps (24"/18")
Even: sumo deadlift high pulls (65/35)		 241 reps
Workout Scaled
Brittany Elbel 07/20/2015 Vintage CrossFit None Run 400m
21 Toes to bar
21 OHS (95/65)
Run 400m
15 T2B
15 OHS
Run 400m
9 T2B
9 OHS		 13m 55s
Performed as RX
Brittany Elbel 07/20/2015 Vintage CrossFit None 12 minutes
Beginner: Practice Overhead Squats from the rack
Intermediate: Build to heavy Power Snatch + Overhead Squat
Advanced: Build to heavy Squat Snatch + Overhead Squat		 105 lbs
Performed as RX
Carly Evans 07/17/2015 Rogue River CrossFit Grace For time 30 reps: clean and jerk (135/95) 2m 35s
Workout Scaled
Carly Evans 07/17/2015 Rogue River CrossFit None Squat clean 5
Squat clean 7
Squat clean 3
Squat clean 5
Squat clean 1		 65-65-80-80-115 lbs
Performed as RX
Carly Evans 07/17/2015 Rogue River CrossFit None For time: 600m plate carry (45/25) 6m 01s
Performed as RX
Carly Evans 07/16/2015 Rogue River CrossFit None 16 rounds 40 seconds work / 20 seconds rest alternating between:
KB half-moons (35/18)
Slam balls (20/10)
Lateral box jump on/over (24"/18")
Airdyne or rower		 241 reps
Performed as RX
Brittany Elbel 07/15/2015 Vintage CrossFit None 5 RFT
Row 15 Cal
15 Kettlebell Swings 53/35
15 Box Jumps 24/20		 14m 02s
Performed as RX
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