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Athlete Date Sort Location Workout Name Description Results
Andrew Rios 03/19/2012 CrossFit Lake Mary Nancy 5 rounds for time of:
400 meter run
95 pound Overhead squat, 15 reps		 16m 56s
Workout Scaled
Andrew Rios 03/15/2012 CrossFit Lake Mary CrossFit Games Open 12.4 Complete as many rounds and reps as possible in 12 minutes of:

150 Wall balls
90 Double-unders
30 Muscle-ups		 0 rounds 130 reps
Performed as RX
Andrew Rios 03/13/2012 CrossFit Lake Mary None Work up to 1rm on Back Squat then

1 set of 5 @ 50% of 1rm

1 set of 5 @ 60% of 1 rm

1 set all out @ 70% of 1 rm

then a 7min AMRAP

10 Hang Squat Cleans 75/95

10 Vertical Bar Jumps		 6 rounds 1 reps
Performed as RX
Andrew Rios 03/12/2012 CrossFit Lake Mary Michael Three rounds for time of:
Run 800 meters
50 Back Extensions
50 Sit-ups		 26m 29s
Performed as RX
Andrew Rios 03/08/2012 CrossFit Lake Mary CrossFit Games Open 12.3 Complete as many rounds and reps as possible in 18 minutes of:
15 Box jumps, 24" box
115 pound Push press, 12 reps
9 Toes-to-bar		 5 rounds 10 reps
Performed as RX
Andrew Rios 03/06/2012 CrossFit Lake Mary None Push Press

3-3-3-3-3

then

3 rounds for time of:

Run 400m
20 KBS 24/16kg
15 T2B		 10m 16s
Performed as RX
Andrew Rios 03/05/2012 CrossFit Lake Mary None Strength
Front Squat
3-3-3-3-3
135, 155, 175, 185, 195
WOD
5 Rounds
7 Hang Squat cleans (115,85)
9 Hand-Release Push-ups
12 Pull-ups		 16m 48s
Performed as RX
Andrew Rios 03/03/2012 CrossFit Lake Mary None 150 Double Unders
100 Air Squats
75 Push-presses F55/M75
50 KTE
25 Burpee Pull-ups		 38m 44s
Performed as RX
Andrew Rios 02/29/2012 CrossFit Lake Mary None 5 rounds for time of:

11 Deadlifts @ 225/155#
11 Pushups (hand release)
11 V-Ups



Courtesy of Outlaw CF		 10m 33s
Workout Scaled
Andrew Rios 02/27/2012 CrossFit Lake Mary None 2 mins max front squats F75/M115
Rest 1 Minute
2 mins max double unders
Rest 1 minute
2 mins max push-press F75/M115
Rest 1 Minute
2 Minutes max air squats
Rest 1 minute
2 minutes max push-ups		 273 reps
Workout Scaled
Andrew Rios 02/23/2012 CrossFit Lake Mary None Workout 12.1

Complete as many reps as possible in 7 minutes of:

Burpees

This workout begins from the standing position. The Athlete will move from flat on the ground to touching an object with both hands that is 6 inches above their max reach. Score is total reps completed.

Then

7 Rounds of Cindy for time
5 Pull-ups
10 Push-ups
15 Air Squats
 84 reps
Performed as RX
Andrew Rios 02/22/2012 CrossFit Lake Mary None Every Min. 4 Burpees
2 Rds of
15 Thrusters F45/M75
15 SDLHP F45/M75
15 Push jerks F45/M75
15 Front squats F45/M75		 14m 31s
Performed as RX
Andrew Rios 02/21/2012 CrossFit Lake Mary None 5 Rounds

6 Power Cleans F95/M135

10 Hand Release Push Ups

14 Box Jumps F20/M24		 10m 06s
Performed as RX
Andrew Rios 02/20/2012 CrossFit Lake Mary None Strict Press
3-3-3-3-3

Then

3 Rounds

10 Burpees

20 KB Swings F16/M24kg

400m Run		 9m 55s
Performed as RX
Andrew Rios 02/16/2012 CrossFit Lake Mary None 3 Rounds of:
30 Push Press
50 Sit-Ups
800 Meter Run		 27m 07s
Workout Scaled
Andrew Rios 02/15/2012 CrossFit Lake Mary None "Shaken"
AMRAP 15:
1 Rope Climb
100 Foot Walking Lunge
10 Hang Power Cleans (135, 95)
10 Slam Balls (30, 20)


Courtesy of CFNE		 3 rounds 7 reps
Workout Scaled
Andrew Rios 02/14/2012 CrossFit Lake Mary None Valentines Day Massacre

14min AMRAP

14 SDLHP F75/M95

14 Box Jumps F20/M24

14 Pull-ups

14 Push-ups		 3 rounds 19 reps
Workout Scaled
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