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Athlete Date LocationSort Workout Name Description Results
Laura Isaacson 08/01/2015 5th Gear CrossFit None 8 Minute AMRAP
500 meter row buy-in (tie breaker)
then perform 1/2, 2/4, 3/6, 4/8 etc.
All weights are: 75#
Power Clean
Lateral Burpee (must jump and land with two feet)		 72 reps
Performed as RX
Laura Isaacson 08/01/2015 5th Gear CrossFit None WOD No. : 221 reps
Performed as RX
Laura Isaacson 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
Laura Isaacson 08/01/2015 5th Gear CrossFit None WOD 3: 117 reps
Performed as RX
Evdokia Iacovou 03/21/2015 CrossFit Larnaca None 21/3
WOD
40x40x Kb (Swing) Snatch alternating for time 		4m 50s
Workout Scaled
Evdokia Iacovou 03/23/2015 CrossFit Larnaca None Row 550m
Push Ups
Kettlebell Swing 18/9
Deadlift 60/45
Wall Balls 8/6
Burpees
Thrusters 40/25
Box Jumps 24/20
20 reps for time
 15m 03s
Workout Scaled
Evdokia Iacovou 03/29/2015 CrossFit Larnaca None 15.5

27-21-15-9
Row (Calories)
Thrusters 43/30		 23m 21s
Workout Scaled
Vanessa Iliescu 08/23/2012 None None 1RM Back Squat
then
10 Rounds
5 Burpees
10 Box Jumps
15 Wall Balls		 17m 07s
Performed as RX
Vanessa Iliescu 08/22/2012 None None Deadlifts
5-5-5-5-5 @70% 115#
then
AMRAP 15 min
15 pull ups
20 kb swings
25 box jumps
 4 rounds 35 reps
Performed as RX
Vanessa Iliescu 08/21/2012 None None Front squat 5-5-5-5-5 @ 115#/80#
Rowing interval of 1 min on 30 sef off 5 intervals		 1205.00 km
Performed as RX
Vanessa Iliescu 08/20/2012 None None Press 6x4 @ 50% of 1RM 45#
then
21-15-9
push press 65#
wallball
pullups		 10m 00s
Performed as RX
Vanessa Iliescu 08/17/2012 None None work up to 1RM deadlifts 160 lbs
Performed as RX
Vanessa Iliescu 08/27/2012 None None OHS 5-5-5-5-5 @55#
AMRAP 9 minutes
15 squats
10 hollow rocks
5 pullups		 7 rounds 5 reps
Performed as RX
Vanessa Iliescu 08/28/2012 None None Thrusters 3-3-3-3-3 @ 65#

EMOM 10 minutes
3 power cleans @ 75#
5 burpees		 65# lbs
Performed as RX
Vanessa Iliescu 08/24/2012 None None Bench Press 5-5-5-5-5 @ 70% 1RM

32 interval tabata 20 sec on 10 sec off
51 pullups
73 pushups
80 situps
125 squats		 85# lbs
Performed as RX
Tyanna Isaac 09/19/2013 None September 19 30 thrusters
30 lunges
10 burpees
30m 00s
Workout Scaled
Tyanna Isaac 09/24/2013 None JV 30 pull ups
40 sit ups
40 air squats
40 knee push ups 		5m 14s
Performed as RX
Erica Irwin 09/17/2013 None Cross fit #7 10. Min. AMRAP
7 push ups
50 meter run
7 squats
50 meter run		 12 reps
Performed as RX
Erica Irwin 09/19/2013 None 2009 CrossFit Games Event 5 5 knees to elbows
7 burpers
9 box jumps		 12 reps
Performed as RX
Erica Irwin 09/24/2013 None None 5 rounds
50 meters
6 squats
25 jump ropes		 5 rounds 5 reps
Performed as RX
Erica Irwin 09/26/2013 None None 10 minutes
4 push-ups
6 jumping jacks
8 squats		 10m 00s
Performed as RX
Erica Irwin 10/21/2013 None None 10 ball squats
10 wall squats		 10m 00s
Performed as RX
Erica Irwin 10/21/2013 None 10/21/13 10 ball squats
10 wall squats		 10m 00s
Performed as RX
Erica Irwin 10/23/2013 None None 10 squats
10 jumping jacks
10 lunges
10 push-ups
10 sit-ups
10 squats 		10 reps
Performed as RX
Erica Irwin 10/29/2013 None None 5 meter bear crawl
8 squats
10 lunges 		10 reps
Performed as RX
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