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Athlete Date Sort Location Workout Name Description Results
Layla Brewer 01/19/2015 Garage Gym 393 1-19-15 Clean- 15 minutes to establish 1RM

WOD
10 Minute AMRAP
15 Air Squats
10 Pushups
5 Pullups		 210 reps
Performed as RX
Layla Brewer 01/18/2015 Garage Gym 393 1-18-15 Every Minute On the Minute (EMOM) for 10 Minutes

Even Minute: Wall Sit for 30 Sec, Rest 30 Sec
Odd Minute: Plank for 30 Sec, REst 30 Sec

WOD
4 Rounds for Time
50 Double Unders (150 Single Unders)
Lunges (25 Steps)		 14m 14s
Performed as RX
Layla Brewer 01/17/2015 Garage Gym 393 1-17-15 Strength
Front Squat 5-5-5-5-5
- use 60% of your 1RM on Back Squat for all 5 sets
- rest no more than 2 minutes between sets

WOD
Run 1 Mile or Bike 3 Miles for Time		 20m 27s
Workout Scaled
Layla Brewer 01/16/2015 Garage Gym 393 1-16-15 Sprints
4 x 400m Sprints (Rest 2 minutes after each sprint)

WOD
4 Rounds for time
20 Dips
20 Pushups
20 Situps
20 Second Plank		 19m 30s
Workout Scaled
Layla Brewer 01/14/2015 Garage Gym 393 1-14-15 Strength
Pushups: 4 sets x 20 reps
(rest 2 minutes between sets)

WOD
5 Rounds for time
Walking Lunges (25 Steps)
25 Burpees
Bear Crawl (25 Steps)		 40m 24s
Performed as RX
Anna Bartyzel 01/13/2015 Shs Workout 1 5 push up
10 jumping jacks		 5m 00s
Performed as RX
Layla Brewer 01/12/2015 Garage Gym 393 1-12-15 Strength
Back Squat
Build to 1RM in 15 Minutes

WOD
21-15-9
Jumping Squats
Pushups
Mountain Climbers
Situps		 135 lbs
Performed as RX
Layla Brewer 01/11/2015 Garage Gym 393 1-11-15 Strength
Deadlift 5-5-5 @185/155

WOD
For Time:
400m Run
95/65 Push Press, 15 Reps
400m Run
95/65 Push Press, 12 Reps
400m Run
95/65 Push Press, 9 Reps
400m Run
95/65 Push Press, 6 Reps
400m Run
95/65 Push Press, 3 Reps		 22m 02s
Performed as RX
Laura Bouwkamp 01/06/2015 Rogue River CrossFit None AMRAP 13 minutes:
Thrusters (115/75) 1-2-3-4-5...
Pull-ups 1-2-3-4-5...		 12 rounds 0 reps
Workout Scaled
Laura Bouwkamp 01/06/2015 Rogue River CrossFit None Every 30 seconds for 10 minutes: clean + thruster 25 lbs
Performed as RX
Laura Bouwkamp 01/03/2015 Rogue River CrossFit None On the minute for 10 minutes: power clean + hang squat clean + front squat 25 lbs
Performed as RX
Laura Bouwkamp 01/02/2015 Rogue River CrossFit None 5 rounds for time:
90x double-unders
15x overhead squats (95/65)		 13m 57s
Workout Scaled
Laura Bouwkamp 12/04/2014 Rogue River CrossFit None For time:
70x push-ups (half right/left hand forward)
70x lateral box jumps (24"/18")
70x rotational wall balls (20/14)		 12m 56s
Workout Scaled
Laura Bouwkamp 12/03/2014 Rogue River CrossFit None Squat clean 1 60 lbs
Performed as RX
Laura Bouwkamp 12/03/2014 Rogue River CrossFit None Power clean 1 60 lbs
Performed as RX
Laura Bouwkamp 12/02/2014 Rogue River CrossFit None AMRAP 12 minutes:
10x half-moons with plate (45/25)
10x posterior lunges with plate (45/25)
Every 2 minutes perform 20x double-unders		 8 rounds 10 reps
Workout Scaled
Laura Bouwkamp 12/02/2014 Rogue River CrossFit None Front squat 1 85 lbs
Performed as RX
Laura Bouwkamp 11/25/2014 Rogue River CrossFit None Deadlift 2-2-2
Deadlift 1-1-1		 95-110-115-125-125-125 lbs
Performed as RX
Laura Bouwkamp 11/24/2014 Rogue River CrossFit Two-for-one 10 rounds 40 seconds work / 20 seconds rest:
3x KB snatch each side (53/35)
AMRAP double-unders		 273 reps
Workout Scaled
Deepa Brown 11/17/2014 VCF 11-17-2014 Load Description
Power Clean 2-2-2-2-2

Load Results 55-60-65-70-75(1)

10 minute AMRAP
10 KB swings 55/35 lbs
20 Fr Lunges 95/65 lbs
10 Burpees
20 Fr Lunges 95/65 lbs		 1 rounds 57 reps
Workout Scaled
Laura Bouwkamp 11/14/2014 Rogue River CrossFit None 10 rounds 45 seconds work / 15 seconds rest:
Odd: KB swings (53/35)
Even: lateral box jumps (24"/18")		 170 reps
Workout Scaled
Laura Bouwkamp 11/11/2014 Rogue River CrossFit None Back squat 3-3-3 75 lbs
Performed as RX
Laura Bouwkamp 11/11/2014 Rogue River CrossFit Broken For time 15-12-9 reps:
Thruster (95/65)
Overhead lunges forward (95/65)
Burpees over bar forward		 10m 53s
Workout Scaled
Laura Bouwkamp 11/05/2014 Rogue River CrossFit None AMRAP 15 minutes:
12x wall balls from ground (20/14)
8x broad jump holding MB (20/14; 6ft/4ft)
*at 0:00, 5:00, and 10:00 run 200m		 8 rounds 14 reps
Workout Scaled
Laura Bouwkamp 11/05/2014 Rogue River CrossFit None Press 4-4-4-4-4 45 lbs
Performed as RX
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