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Athlete Date Sort Location Workout Name Description Results
Amanda Boone 04/13/2015 Vintage CrossFit None Front Squat 3-3-3-3-3 105 lbs
Performed as RX
Amanda Boone 04/13/2015 Vintage CrossFit None 3 RFT
7 Ring Muscle Ups (10 C2B Pullups or 14 Pullups/Banded Pullups)
14 Thrusters 95/65
21 Burpees		 12m 55s
Workout Scaled
Layla Brewer 04/12/2015 Garage Gym 393 4-12-15 Strength
Front Squat 3-3-3-3-3 @ 60% 1RM

WOD
21-15-9
Deadlifts 185/135
Over the Bar Burpees
 15m 57s
Performed as RX
Layla Brewer 04/11/2015 Garage Gym 393 4-11-15 Strenght - None


WOD
Run 2 Miles for Time
 23m 35s
Performed as RX
Layla Brewer 04/10/2015 Garage Gym 393 4-10-15 Strength
Front Squat Every Minute on the Minute for 10 Minutes do 2 reps @70% 1RM

WOD
8 Minute AMRAP
15 Air Squats
15 Walking Lunges
 178 reps
Performed as RX
Layla Brewer 04/05/2015 Garage Gym 393 4-5-15 Strength - None

WOD
10 Minute AMRAP
10 Air Squats 45/25lb Plate
15 Situps 45/25lb Plate
20 Lunges 10/leg 45/25lb Plate
 113 reps
Performed as RX
Layla Brewer 04/04/2015 Garage Gym 393 4-4-15 Strength - None

WOD
8 Minute AMRAP
10 Deadlifts 135/95
15 Box Jumps 24/20
15 Deadlifts 185/135
15 Box Jumps 24/20
20 Deadlifts 225/155
15 Box Jumps 24/20
25 Deadlifts 275/185
15 Box Jumps 24/20
30 Deadlifts 315/205
 83 reps
Performed as RX
Layla Brewer 04/03/2015 Garage Gym 393 4-3-15 Strength
Back Squat 2-2-2-2-2 @90% 1RM

WOD
100 Double Unders for Time
 3m 26s
Workout Scaled
Layla Brewer 04/01/2015 Garage Gym 393 4-1-15 Strength
Back Squat 3-3-3 @90% 1RM

WOD
12 Minute AMRAP
10 Air Squats
15 Pushups
20 Situps
 236 reps
Performed as RX
Becka Beard 03/24/2015 Project 9 CrossFit None WARMUP
800m Run
3 Rounds
50 Bear Crawl
50 Straight Leg Kick
50 Squat Jump
Hip/Shoulder Prep

SKILL
Movement Review

WOD
As Many Rounds As Possible In 3 min
7 Toes to Bar
21 Double Under

3 min Rest

As Many Rounds As Possible In 3 min
5 Hang Clean (135/95) s:(115/65)
10 Box Jump

Rest 3 min

As Many Rounds As Possible In 3 min
10 Wall Ball
10 Calories on Rower

RECOVERY
Foam Roll As Needed 3 min		 162 reps
Performed as RX
Layla Brewer 03/20/2015 Garage Gym 393 3-20-15 Strength
Back Squat 5-5-5 @70% 1RM

WOD
"Cindy"
20 Minute AMRAP
5 Pullups
10 Pushups
15 Air Squats
 365 reps
Performed as RX
Layla Brewer 03/18/2015 Garage Gym 393 3-18-15 Strength
Back Squat @70% 2 Reps EMOM 10 Minutes


WOD
5 Rounds for Time
SDHP 95/65
Push Press 95/65
 12m 37s
Performed as RX
Layla Brewer 03/15/2015 Garage Gym 393 3-15-15 Strength - None

WOD
30-20-10 For Time
Goblet Squat
Knee to Elbow
Situps
 10m 14s
Performed as RX
Layla Brewer 03/13/2015 Garage Gym 393 3-13-15 Strength
Back Squat 3-3-3-3-3 @60% 1RM

WOD
6 Sets of 10 Second Hollow Holds
Rest 3 minutes
6 Sets of 10 Second Hollow Holds
 12 reps
Performed as RX
Layla Brewer 03/11/2015 Garage Gym 393 3-11-15 Strength
Back Squat 5-5-5 @60% 1RM

WOD
12 Minute AMRAP
10 Pullups
20 Pushups
30 Situps
 195 reps
Performed as RX
Layla Brewer 03/09/2015 Garage Gym 393 3-9-15 Strength
Deadlift in 15 Minutes establish 1RM

WOD
12-9-6-3 For Time
Deadlift 155/105
Bar Burpees
 7m 17s
Performed as RX
Amanda Boone 03/09/2015 Vintage CrossFit None 7 sets of:
2 Push Press + 1 Push Jerk		 65-75-75-85-85-85-85 lbs
Performed as RX
Amanda Boone 03/09/2015 Vintage CrossFit None For time:
42 Wall Balls
21 Hang Power Cleans, 135/95
30 Wall Balls
15 Hang Power Cleans
18 Wall Balls
9 Hang Power Cleans		 14m 15s
Workout Scaled
Layla Brewer 03/04/2015 Garage Gym 393 3-4-15 Strength - N/A

WOD
3 Rounds for Time
30 Air Squats
20 Situps
10 Burpees		 9m 12s
Performed as RX
Monica Briseno 03/02/2015 RaD Fitness None 7 rounds for time
7 box jumps
7 hip touches
7 kettlebell swings
7 burpees		 022m 048s
Performed as RX
Layla Brewer 03/01/2015 Garage Gym 393 3-1-15 3 Rounds of
30 Second Front Plank
30 Second Rest
30 Second Left Plank
30 Second Rest
30 Second Right Plank
30 Second Rest

WOD
4 Rounds for Time
100m SPRINT
30 Air Squats		 8m 11s
Performed as RX
Layla Brewer 02/27/2015 Garage Gym 393 2-27-15 Strength
Deadlift 3-3-3
Male 205-225-245
Female 175-185-205

WOD
20 Minute AMRAP
Weighted Lunges (20 Steps, 45/25lb plates overhead)
20 Burpees		 150 reps
Performed as RX
Layla Brewer 02/23/2015 Garage Gym 393 2-23-15 Strength
Back Squats - 15 Minutes to find 1RM

WOD
8 Rounds for Time
20 Air Squats
30 Second Wall Sit
20 Lunges (10/leg)
20 Mountain Climbers		 29m 08s
Performed as RX
Layla Brewer 02/20/2015 Garage Gym 393 2-20-15 Strength
Front Squat 15-10-5 (use 60% of back squat 1RM)

WOD
21-15-9 (for time)
Jumping Jacks
Pushups
Jumping Squats		 4m 28s
Performed as RX
Layla Brewer 02/16/2015 Garage Gym 393 2-16-15 Strength
Burpee Pull-ups 10-8-6-4-2

WOD
Run 2 miles or Bike 6 miles for time		 23m 31s
Workout Scaled
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