Shellie Sallas

Hometown:
Phoenix, AZ
Gym:
Sol CrossFit
Gender:
Female
Age:
48
Height:
5' 3"
Weight:
136 lbs

April 8, 2014

Performed at: Sol CrossFit
Workout Name: For time
Description: 100 wall balls

* every time you break run 200 m
Results: 10m 37s
Performed as RX
Athlete's Notes: 16#

14 similar workouts

Date Name WorkoutDescription Results
06/03/2014 5 Rounds for time Metcon

5 rounds

30 supermans
20 kb deadlifts 70/53
10 strict pull ups
200m run

15 min time cap		 3 rounds 50 reps
Performed as RX
05/21/2014 Rounds for time 5 rounds

8 hspu
8 ring dips
8 push ups
16 v ups		 10m 48s
Performed as RX
05/15/2014 For time Metcon

1000m Row/800m run/ski for time
Rest 5 min
Run 400m for time
Rest 5 min
Run 400m for time w/ med ball		 19m 17s
Performed as RX
04/28/2014 4 Rounds for Time 8 Full Cleans 185/125
12 Wall Balls 20/14
200m run

17 min time cap
 15m 16s
Performed as RX
04/09/2014 Rounds for time 3 rounds

50 du
25 supermans
25 sit ups
20 hspu		 10m 09s
Performed as RX
04/08/2014 For time 100 wall balls

* every time you break run 200 m		 10m 37s
Performed as RX
04/03/2014 3 Rounds for time 3 Rounds

400m run
10 Hang power snatch 115/95
10 Sit ups
10 Wall balls 20/14

 16m 13s
Workout Scaled
03/31/2014 Rounds for time 4 rounds
10 Box jumps 30/24
10 Kbs 70/53
10 Hspu
10 goblet squat 70/53
 10m 20s
Workout Scaled
03/18/2014 4 rounds for time 4 Rounds For Time

200m run
10 burpees
15 shoulder to overhead 135/95		 20m 27s
Performed as RX
03/12/2014 Rounds for time 4 rounds for time

15 Box Jumps 24/20
15 Kbs 53/35
400m run/400m ski/500m row

(You can choose any of the above for the cardio) 		19m 40s
Performed as RX
03/10/2014 Rounds for time 5 rounds for time

40 du's
30 air squats
20 push ups		 12m 26s
Performed as RX
02/25/2014 Rounds for time 4 rounds

20 Push Ups
15 Burpees
10 Hspu

Rest 2 min between sets		 0m 30s
Performed as RX
02/20/2014 Rounds for time 4 rounds

50 DU's
15 Russian Twists w/touch over head
200m run
14m 53s
Performed as RX
02/18/2014 5 rounds for time 5 Rounds

15 pull ups
Run 200m w/plate 45/25		 13m 43s
Workout Scaled