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Athlete Date Sort Location Workout Name Description Results
Amanda Bolin 08/01/2015 5th Gear CrossFit None WOD No. : 189 reps
Performed as RX
Andrea Boris 08/01/2015 5th Gear CrossFit None WOD No. : 242 reps
Performed as RX
Monica Boyd 08/01/2015 5th Gear CrossFit None AMRAP 5 Minutes
Empty Sled Starts at 0 Mark
Push Sled Designated Distance (8-10 Meters)
Pick Up Slam Ball and Throw Over Shoulder (15#)
Push Sled Designated Distance (8-10 Meters)
Pick Up Slam Ball and Throw Over Shoulder (20#)
Push Sled Designated Distance (8-10 Meters)
Pick Up Slam Ball and Throw Over Shoulder (30#)
Push Sled Designated Distance (8-10 Meters)
Pick Up Slam Ball and Throw Over Shoulder (35#)
Push Sled Designated Distance (8-10 Meters)
Pick Up Slam Ball and Throw Over Shoulder (40#)
Push Sled Designated Distance (8-10 Meters)
Pick Up Slam Ball and Throw Over Shoulder (50#)
Push Sled Back to Start
Points Given for Each Slamball that Clears Your Shoulder
Burpee Penalties if Slamball does not touch shoulder and Go over your back
7 For RX'd
5 for Intermediate
3 for Scaled, New Moms, Grandmothers
 12 reps
Performed as RX
Christina Bunting 08/01/2015 5th Gear CrossFit None WOD No. : 138 reps
Performed as RX
Monica Boyd 08/01/2015 5th Gear CrossFit None WOD No. : 138 reps
Performed as RX
Amanda Bolin 08/01/2015 5th Gear CrossFit None AMRAP 5 Minutes
Empty Sled Starts at 0 Mark
Push Sled Designated Distance (8-10 Meters)
Pick Up Slam Ball and Throw Over Shoulder (15#)
Push Sled Designated Distance (8-10 Meters)
Pick Up Slam Ball and Throw Over Shoulder (20#)
Push Sled Designated Distance (8-10 Meters)
Pick Up Slam Ball and Throw Over Shoulder (30#)
Push Sled Designated Distance (8-10 Meters)
Pick Up Slam Ball and Throw Over Shoulder (35#)
Push Sled Designated Distance (8-10 Meters)
Pick Up Slam Ball and Throw Over Shoulder (40#)
Push Sled Designated Distance (8-10 Meters)
Pick Up Slam Ball and Throw Over Shoulder (50#)
Push Sled Back to Start
Points Given for Each Slamball that Clears Your Shoulder
Burpee Penalties if Slamball does not touch shoulder and Go over your back
7 For RX'd
5 for Intermediate
3 for Scaled, New Moms, Grandmothers
 13 reps
Performed as RX
Anna Briner 08/01/2015 5th Gear CrossFit None WOD 3: 159 reps
Performed as RX
Anna Briner 08/01/2015 5th Gear CrossFit None AMRAP 5 Minutes
Empty Sled Starts at 0 Mark
Push Sled Designated Distance (8-10 Meters)
Pick Up Slam Ball and Throw Over Shoulder (15#)
Push Sled Designated Distance (8-10 Meters)
Pick Up Slam Ball and Throw Over Shoulder (20#)
Push Sled Designated Distance (8-10 Meters)
Pick Up Slam Ball and Throw Over Shoulder (30#)
Push Sled Designated Distance (8-10 Meters)
Pick Up Slam Ball and Throw Over Shoulder (35#)
Push Sled Designated Distance (8-10 Meters)
Pick Up Slam Ball and Throw Over Shoulder (40#)
Push Sled Designated Distance (8-10 Meters)
Pick Up Slam Ball and Throw Over Shoulder (50#)
Push Sled Back to Start
Points Given for Each Slamball that Clears Your Shoulder
Burpee Penalties if Slamball does not touch shoulder and Go over your back
7 For RX'd
5 for Intermediate
3 for Scaled, New Moms, Grandmothers		 12 reps
Performed as RX
Amanda Bolin 08/01/2015 5th Gear CrossFit None WOD 3: 120 reps
Performed as RX
Christina Bunting 08/01/2015 5th Gear CrossFit None AMRAP 5 Minutes
Empty Sled Starts at 0 Mark
Push Sled Designated Distance (8-10 Meters)
Pick Up Slam Ball and Throw Over Shoulder (15#)
Push Sled Designated Distance (8-10 Meters)
Pick Up Slam Ball and Throw Over Shoulder (20#)
Push Sled Designated Distance (8-10 Meters)
Pick Up Slam Ball and Throw Over Shoulder (30#)
Push Sled Designated Distance (8-10 Meters)
Pick Up Slam Ball and Throw Over Shoulder (35#)
Push Sled Designated Distance (8-10 Meters)
Pick Up Slam Ball and Throw Over Shoulder (40#)
Push Sled Designated Distance (8-10 Meters)
Pick Up Slam Ball and Throw Over Shoulder (50#)
Push Sled Back to Start
Points Given for Each Slamball that Clears Your Shoulder
Burpee Penalties if Slamball does not touch shoulder and Go over your back
7 For RX'd
5 for Intermediate
3 for Scaled, New Moms, Grandmothers		 14 reps
Performed as RX
Andrea Boris 08/01/2015 5th Gear CrossFit None WOD 3: 152 reps
Performed as RX
Christina Bunting 08/01/2015 5th Gear CrossFit None WOD 3: 137 reps
Performed as RX
Monica Boyd 08/01/2015 5th Gear CrossFit None WOD 3: 101 reps
Performed as RX
Becka Beard 05/11/2015 Project 9 CrossFit None WARMUP
500m Run
3 Rounds
10 Box Jump
5 Pull Up
10 Push Up
Hip/Shoulder Prep

SKILL
Muscle Up
STRENGTH
OHP
Warm-up:
5x35%
5x45%
3x55%
Set 1: 5x65%
Set 2: 3x75%
Set 3: 1+x85%

WOD
2 Rounds
20 Box Jump
5 Muscle Up
30 Box Jump
5 Muscle Up
40 Box Jump
5 Muscle Up

RECOVERY
Banded Heel Cord 2 min each
Doorway Stretch 2 min each		 18m 22s
Workout Scaled
Becka Beard 04/28/2015 Project 9 CrossFit None WARMUP
750m Row
3 Rounds
3 Inch Worm
10 Box Jump
10 Kettlebell RDL
Hip/Shoulder Prep

SKILL
Hang Power Snatch
Warm-up:
535%
545%
355%

Strength WOD (i.e. NOT FOR TIME)
Hang Power Snatch
3-3-2-2-1-1 (Start ~75% and work up to 90% 1RM)

RECOVERY
Reverse Hyper 10-10-10
T-Spine Smash 3 min
 85 lbs
Performed as RX
Layla Brewer 04/27/2015 Garage Gym 393 4-27-15 Strength
Front Squat 6x1 (2 sec pause/dbl/full)

WOD
3x400m Sprints for Time
 1m 57s
Performed as RX
Becka Beard 04/27/2015 Project 9 CrossFit None WARMUP
500m Row
3 Rounds
50 Bear Crawl
10 Alternating Front Rack Lunge w/ Empty Barbell
10 Bar Push Press
Hip/Shoulder Prep

STRENGTH
OHP
Warm-up:
5x35%
5x45%
3x55%
Set 1: 5x60%
Set 2: 5x65%
Set 3: 5x75%

WOD
100 Thruster (95/65)

RECOVERY
Foam Roll Legs 2 min each
Olympic Wall Squat 2 min		 11m 20s
Workout Scaled
Layla Brewer 04/26/2015 Garage Gym 393 4-26-15 Strength - None

WOD
For Time
50 Steps Walking Lunges
50 Situps
50 Air Squats
50 Situps
 7m 14s
Performed as RX
Layla Brewer 04/24/2015 Garage Gym 393 4-24-15 Strength
Front Squat 3-3-3-3-3 @70% 1RM

WOD
3 Rounds NOT for time
Max Rep Pullups
Max Rep Pushups
 150 reps
Performed as RX
Layla Brewer 04/23/2015 Garage Gym 393 4-23-15 For Time:
Run 400m
30 Air Squats 45/25lb Plate
30 Situps 45/25lb Plate
30 Lunges 15/leg 45/25lb Plate
Run 400m		 10m 22s
Performed as RX
Layla Brewer 04/22/2015 Garage Gym 393 4-22-15 Strength
Deadlift 3-3-3 @85% 1RM

WOD
12 Minute AMRAP
5 Shoulder to Overhead 115/75
10 Deadlift 115/75
15 Box Jumps 24/20
 142 reps
Performed as RX
Layla Brewer 04/19/2015 Garage Gym 393 4-19-15 Strength - None

WOD
For Time
10-9-8-7-6-5-4-3-2-1
Burpees
Situps
 12m 07s
Performed as RX
Layla Brewer 04/18/2015 Garage Gym 393 4-18-15 Strength - None

WOD
For Time
Run 200m
10 Double Unders
10 Knee to Elbow
10 Pushups
20 Double Unders
20 Knee to Elbow
20 Pushups
10 Double Unders
10 Knee to Elbow
10 Pushups
Run 200m
 8m 12s
Workout Scaled
Layla Brewer 04/15/2015 Garage Gym 393 4-15-15 Strength
Deadlift 5-5-5 @80% 1RM

WOD
8 Minute AMRAP
6 Burpees
6 Pullups
 73 reps
Workout Scaled
Amanda Boone 04/15/2015 Vintage CrossFit The Chief Max rounds in 3 minutes of:
3 Power cleans 135/95
6 Push-ups
9 Squats
Rest 1 minute. Repeat for a total of 5 cycles.		 19 rounds 0 reps
Workout Scaled
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