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Athlete Date Sort Location Workout Name Description Results
Layla Brewer 02/15/2015 Garage Gym 393 2-15-15 Strength
Back Squat 12-12-12-12 (use 60% or 1RM)

WOD
1 Round for Time
100 Air Squats
50 Pushups
 5m 50s
Performed as RX
Layla Brewer 02/14/2015 Garage Gym 393 2-14-15 Every Minute on the Minute for 15 Minutes

Even Minute - 10 Burpees
Odd Minute - Dips

WOD
10 Rounds for Time
10 Pushups
10 Situps
Lunges (10 Steps)		 14m 33s
Workout Scaled
Layla Brewer 02/13/2015 Garage Gym 393 2-13-15 Every Minute on the Minute for 10 Minutes

Even Minute - 10 Pushups
Odd Minute - 15 Air Squats

WOD
2 Rounds for Time
50 Double Unders (150 Singles)
400m Run		 9m 16s
Workout Scaled
Layla Brewer 02/11/2015 Garage Gym 393 2-11-15 Strength
Front Squat 5-5-5-5-5
- use 65% of your 1RM on Back Squat for all 5 sets
- rest no more than 2 minutes between sets

WOD
Run 2 miles or Bike 6 miles for time


 22m 41s
Performed as RX
Layla Brewer 02/09/2015 Garage Gym 393 2-9-15 Sprints
2 x 800m Sprints (rest 4 minutes between sets)

WOD
6 Rounds for Time
20 Dips
20 Pushups
20 Situps
Plank (20 seconds)		 22m 40s
Workout Scaled
Amanda Boone 02/04/2015 Vintage CrossFit None 12 minute AMRAP
15 deadlifts (155/105)
15 deficit pushups, hands on 25/15# plates, chest touches floor
15 box jumps (24/20)		 4 rounds 15 reps
Workout Scaled
Anna Bartyzel 02/03/2015 Shs Workout 4 10 push-ups
10 squats
10 jump ropes		 5m 00s
Performed as RX
Tykeshia Baker 02/03/2015 None Crossfit 5 10push ups
10squats
10 jump ropes		 5m 00s
Performed as RX
Tykeshia Baker 02/03/2015 None Cross fit 10 push ups
10 squats
10ball twist
 5m 00s
Performed as RX
Layla Brewer 02/02/2015 Garage Gym 393 2-2-15 Strength
Front Squat 5-5-5 (use 50% of Back Squat 1RM)

WOD
5 Rounds for Time
15 Pushups
30 Second Plank
15 Situps		 11m 26s
Performed as RX
Amanda Boone 02/02/2015 Vintage CrossFit None 5 RFT
12 Thrusters 115/75
12 Toes to bar		 12m 20s
Workout Scaled
Amanda Boone 02/02/2015 Vintage CrossFit None 4x15 sec OHS hold
3x5 Drop Snatch, empty bar
3x3 Snatch Balance (under 60% 1RM)		 45 lbs
Performed as RX
Layla Brewer 01/31/2015 Garage Gym 393 1-31-15 Strength
Pull-Ups 8-8-8-8
(rest 2 minutes between sets)

WOD
Run 3 miles or Bike 9 miles for Time		 39m 32s
Performed as RX
Layla Brewer 01/30/2015 Garage Gym 393 1-30-15 Strength
Back Squat at 70% or 1RM
5-5-5-5-5

WOD
4 Rounds for Time
40 Jumping Jacks
40 Double Unders (120 Singles)
40 Situps		 19m 18s
Workout Scaled
Amanda Boone 01/30/2015 Vintage CrossFit Hammer Five rounds of:
135 pound Power clean, 5 reps
135 pound Front squat, 10 reps
135 pound Jerk, 5 reps
20 Pull-ups
Rest 90 seconds between each round		 22m 46s
Workout Scaled
Tykeshia Baker 01/29/2015 None Cross fit 4 5 push ups
5 weight swings
5 jump ropes
 5m 00s
Performed as RX
Layla Brewer 01/28/2015 Garage Gym 393 1-28-15 Strength
Weighted Pushups 10-8-6-4

WOD
15 Minute AMRAP
25 Air Squats
Lunges (25 Steps)		 310 reps
Performed as RX
Layla Brewer 01/26/2015 Garage Gym 393 1-26-15 Technique Work
Overhead Squats

WOD
5 Rounds for Time
5 Burpees
10 Box Jumps 20in
15 Mountain Climbers
20 Situps		 15m 12s
Performed as RX
Layla Brewer 01/25/2015 Garage Gym 393 1-25-15 Strength
Front Squat 10-9-8-7-6-5-4-3-2-1
Weighted Lunge 1-2-3-4-5-6-7-8-9-10

WOD
2 Rounds for Time
400m SPRINT
250 Single Unders		 13m 36s
Performed as RX
Layla Brewer 01/24/2015 Garage Gym 393 1-24-15 Strength
Cleans 10-10-10-10-10

WOD
8 Rounds for Time
10 Mountain Climbers
10 Jumping Jacks
10 Pushups		 10m 11s
Performed as RX
Layla Brewer 01/23/2015 Garage Gym 393 1-23-15 Strength
Pull-Ups
4 Sets of 10 Reps
(rest 2 minutes between sets)

WOD
Run 2 miles or Bike 6 Miles For Time		 24m 01s
Performed as RX
Anna Bartyzel 01/23/2015 Shs Workout 3 5 push-ups
10 squats		 5m 00s
Performed as RX
Layla Brewer 01/21/2015 Garage Gym 393 1-21-15 Strength
Back Squat at 65% or 1RM
8-8-8-8-8

WOD
10 Minute AMRAP
10 Jumping Squats
10 Back & Forth Jumps
10 Air Squats
Lunges (10 Steps)		 182 reps
Performed as RX
Anna Bartyzel 01/21/2015 Shs Workout 2 5 weight swings
15 crunches
25 jumpropes		 5m 00s
Performed as RX
Andrea Bowman 01/19/2015 Sumner Crossfit Elite None 1 Min max Burpees
1 Min max KBS
2 Min max Burpees
2 Min max Box Jump Overs
3 Min max Burpees
3 Min max Wallballs
 174 reps
Performed as RX
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