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Athlete Date Sort Location Workout Name Description Results
Alice Anne Heath 06/18/2013 CFSF CrossFit.com 130530 Three rounds for time of:
Run 400 meters
Single arm hang, right arm, 15 seconds
45 pound barbell Turkish Get-up, left arm, 5 reps
Single arm hang, left arm, 15 seconds
45 pound barbell Turkish Get-up, right arm, 5 reps
30 second L-sit hold		 22m 13s
Performed as RX
Alice Anne Heath 06/18/2013 CFSF CrossFit.com 130529 Back Squat 3 reps
Back Squat 2-2-2 reps
Back Squat 1-1-1-1-1 reps		 160 lbs
Performed as RX
Alice Anne Heath 06/18/2013 CFSF Michael 3 rounds:
800 meter run
50 Back extensions
50 Sit-ups		 24m 28s
Performed as RX
Alice Anne Heath 06/18/2013 CFSF CrossFit.com 130508 21-15-9 reps for time of:
Handstand push-ups
Pull-ups		 7m 14s
Workout Scaled
Alice Anne Heath 06/18/2013 CFSF CrossFit.com 130502 For time:
100 L-Pull-ups		 13m 59s
Performed as RX
Alice Anne Heath 06/18/2013 CFSF CrossFit.com 130430 For time:
100 ft Walking lunge
50 Push-ups
50 Double-unders
25 Knees to elbows
5 Rope climb, 15 ft
50 Box jump, 24 inch box
25 Overhead squats, 65 pounds
25 L-pull-ups
50 Sit-ups		 24m 09s
Workout Scaled
Alice Anne Heath 06/18/2013 CFSF CrossFit.com 130426 Five rounds for time of:
7 Muscle-ups
Run 400 meters		 15m 49s
Workout Scaled
Alice Anne Heath 06/14/2013 CFSF CrossFit.com 130614 For time 15, 12, and 9 rep rounds of:
45 pound Dumbbell Thruster
Muscle-up		 21m 57s
Workout Scaled
Alice Anne Heath 05/24/2013 CFSF 30 Burpee/Muscle-ups 30 Burpee/Muscle-ups 15m 01s
Performed as RX
Alice Anne Heath 05/21/2013 CFSF Helen Three rounds for time:
Run 400 meters
1 1/2 pood Kettlebell X 21 swings (or 55 pound dumbbell swing)
12 Pull-ups		 12m 18s
Performed as RX
Alice Anne Heath 05/14/2013 CFSF Kelly 5 rounds:
400 meter run
30 Box jumps, 24" box
30 Wall ball shots, 20/16		 26m 14s
Workout Scaled
Alice Anne Heath 04/23/2013 CFSF CrossFit.com 130419 Dumbbell Clean and Jerk 5-5-5-5-5 15-20-25-30-35 lbs
Performed as RX
Alice Anne Heath 04/23/2013 CFSF CrossFit.com 130418 Four rounds for time of:
Run 400 meters
50 Squats		 15m 30s
Performed as RX
Alice Anne Heath 04/23/2013 CFSF CrossFit.com 130416 Five rounds for time of:
Row 500 meters
135 pound Bench press, 15 reps.		 24m 33s
Workout Scaled
Alice Anne Heath 04/23/2013 CFSF None Three rounds, 15-12-and 9 reps, for time of:
135 pound barbell Thrusters
45 pound weighted Pull-ups

For weighted pull-ups, placing a 45 pound dumbbell between the legs above crossed ankles works great.		 10m 59s
Workout Scaled
Alice Anne Heath 02/19/2013 CFSF 13/02/18 Back squat 5-5-5-5-5 95-115-125-130-135 lbs
Performed as RX
Alice Anne Heath 02/19/2013 CFSF 13/02/19 Push Press 3-3-3-3-3-3-3 45-65-75-95-85-75-65 lbs
Performed as RX
Alice Anne Heath 02/12/2013 CFSF 02/09/2013 Two rounds for time of:
100 Double-unders
95 pound barbell, Shoulder to overhead, 50 reps
25 Toes to bar		 23m 39s
Workout Scaled
Alice Anne Heath 02/11/2013 CFSF Jackie 1000 meter row
45 pound Thruster, 50 reps
30 pull-ups		 12m 37s
Performed as RX
Alice Anne Heath 02/08/2013 CFSF Run Three rounds for time of:
Run 800 meters
Rest 2 minutes		 4m 50s
Performed as RX
Alice Anne Heath 02/07/2013 CFSF Deads sprint squats double unders sprint Complete as many rounds as possible in seven minutes of:
315 pound Deadlift, 7 reps
20 meter Sprint
14 One legged squats
21 Double-unders
20 meter Sprint
 2 rounds 5 reps
Performed as RX
Alice Anne Heath 02/05/2013 CFSF Front Squat, Box Jump, Kettlebell swing, WBS For time:
205 pound Front squat, 20 reps
30 Box jump, 30 inch box
40 Kettlebell swings, 1.5 pood
50 Wall ball shots, 20 pound ball		 11m 57s
Workout Scaled
Alice Anne Heath 01/31/2013 CFSF None For time:
30 Handstand push-ups
40 Pull-ups
50 Kettlebell swings, 1.5 poods
60 Sit-ups
70 Burpees
 20m 37s
Workout Scaled
Alice Anne Heath 01/30/2013 CFSF Gwen Clean and Jerk 15-, 12- and 9-reps of:

Touch and go at floor only. Even a re-grip off the floor is a foul. No dumping. Use same load for each set. Rest as needed between sets.		 65 lbs
Performed as RX
Alice Anne Heath 01/30/2013 CFSF Jackie 1000 meter row
45 pound Thruster, 50 reps
30 pull-ups		 13m 11s
Performed as RX
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