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Athlete Date Sort Location Workout Name Description Results
Andrew Rios 07/19/2012 CrossFit Lake Mary None 3 Rounds
8 Split Snatched @115 Rx
15 Pull Ups
400 meter run		 13m 35s
Performed as RX
Andrew Rios 07/10/2012 CrossFit Lake Mary None 12 min AMRAP
30 power snatches buy-in @ 95/65 with remaining time run for laps. at every 10 rep count, so a total of 3 times, the athlete will stop and complete 10 lateral bar jumps.
the only thing we're counting here is laps.

cash out
5 rope climbs
50 sit ups		 14 reps
Performed as RX
Andrew Rios 05/25/2012 CrossFit Lake Mary None 3 rounds for time

7 Hang Squat Cleans 95/135

21 Lateral Bar Jumps		 4m 47s
Performed as RX
Andrew Rios 05/18/2012 CrossFit Lake Mary None 30 KTE
40m Crab Crawl
20 Thrusters @ 95
40m Bear Crawl
20 Push Press @ 95
40m Farmers Walk
20 Goblet Squats @ 24
20 Pull Ups		 14m 08s
Performed as RX
Andrew Rios 05/10/2012 CrossFit Lake Mary None 5 Rounds for time:

150m Sprint

7 Hang Squat Cleans 115/135

1min rest between rounds		 20m 02s
Performed as RX
Andrew Rios 05/09/2012 CrossFit Lake Mary None 10 Min AMRAP of Cindy

5 Pull Ups
10 Push Ups
15 Air Squats		 12 rounds 1 reps
Performed as RX
Andrew Rios 05/08/2012 CrossFit Lake Mary Bear Complex 1 Round Max Bear Complex 12 min cap

Deadlift
Hang Clean
Front Squat
Press
Back Squat
Overhead		 155 lbs
175 lbs front squat lbs
Performed as RX
Andrew Rios 05/07/2012 CrossFit Lake Mary None 12 minute AMRAP of:

15 OHS 95/65#
20 Lateral Jumps (over BB)
25 Ab-Mat Situps		 4 rounds 0 reps
Workout Scaled
Andrew Rios 05/01/2012 CrossFit Lake Mary None Wendler Week 3 Back Squats

75% x 5
85% x 3
95% x 1 or more

then
Raid Games WOD 2
7min AMRAP
7 DL 155/225
7 Burpee Bar Jumps		 4 rounds 0 reps
Workout Scaled
Andrew Rios 04/23/2012 CrossFit Lake Mary None 5 rounds of:

45 sec. ME C2B Pullups
15 sec. Rest
45 sec. 5 Front Squats 3 Push Jerks @ 135/95#
15 sec. Rest



Courtesy of Outlaw CrossFit		 118 reps
Workout Scaled
Andrew Rios 04/21/2012 CrossFit Lake Mary None "Marathon"
2 Rounds For Time:
26 Toes to Bar
200 Meter Run
26 Box Jumps (24, 20)
200 Meter Run
26 Kettlebell Swings (53, 35)
200 Meter Run
26 Walking Lunges
200 Meter Run
26 Push Ups
200 Meter Run
26 Sit Ups
200 Meter Run
26 Squats
200 Meter Run

Courtesy of CFNE		 32m 05s
Performed as RX
Andrew Rios 04/20/2012 CrossFit Lake Mary None 3 rounds for time

40 Hand Release Push=ups

30 Pull-ups

20 Lunges per leg		 15m 50s
Performed as RX
Andrew Rios 04/18/2012 CrossFit Lake Mary DT Five rounds for time of:
155 pound Deadlift, 12 reps
155 pound Hang power clean, 9 reps
155 pound Push jerk, 6 reps		 15m 54s
Workout Scaled
Andrew Rios 04/17/2012 CrossFit Lake Mary Nate Complete as many rounds in twenty minutes as you can of:
2 Muscle-ups
4 Handstand Push-ups
8 2-Pood Kettlebell swings		 6 rounds 13 reps
Workout Scaled
Andrew Rios 04/16/2012 CrossFit Lake Mary Michael Three rounds for time of:
Run 800 meters
50 Back Extensions
50 Sit-ups		 22m 11s
Performed as RX
Andrew Rios 04/12/2012 CrossFit Lake Mary Christine 3 rounds for time of:
500m row
12 Bodyweight Deadlifts
21 Box Jumps		 12m 59s
Performed as RX
Andrew Rios 04/10/2012 CrossFit Lake Mary None Wendler Week 4 Back Squats
40% x 5 reps
50% x 5 reps
60% x 5 reps

"Fran"
21-15-9
Thrusters 65/95
Pull-ups		 5m 20s
Workout Scaled
Andrew Rios 04/09/2012 CrossFit Lake Mary None 5 Rounds

10 Hang Power Cleans @ 115
10 Push Press @ 115
10 Overhead Squats @115
150m Run		 24m 23s
Workout Scaled
Andrew Rios 04/02/2012 CrossFit Lake Mary Cindy Complete as many rounds in 20 minutes as you can of:
5 Pull-ups
10 Push-ups
15 Squats		 13 rounds 0 reps
Performed as RX
Andrew Rios 03/28/2012 CrossFit Lake Mary None 3 Rounds:
300m Run
18 Pullup
31 WallBall (20/14) 15 Unbroken or 5 burpees penalty

BuyOut: 84 Double Unders		 18m 21s
Performed as RX
Andrew Rios 03/28/2012 CrossFit Lake Mary None 3 Rounds:
300m Run
18 Pullup
31 WallBall (20/14) 15 Unbroken or 5 burpees penalty

BuyOut: 84 Double Unders		 18m 21s
Performed as RX
Andrew Rios 03/26/2012 CrossFit Lake Mary None 5 Deadlifts 115/75#
5 Hang Power Cleans 115/75#
5 Push Jerks 115/75#
Run 400m
2 rounds of the BB complex
Run 400m
1 round of the BB complex



Courtsey of Outlaw CrossFit		 16m 51s
Workout Scaled
Andrew Rios 03/22/2012 CrossFit Lake Mary CrossFit Games Open 12.5 Complete as many reps as possible in 7 minutes of the following rep scheme:
M 100 pound/F 65 pound Thruster, 3 reps
3 Chest to bar Pull-ups
100 pound Thruster, 6 reps
6 Chest to bar Pull-ups
100 pound Thruster, 9 reps
9 Chest to bar Pull-ups
100 pound Thruster, 12 reps
12 Chest to bar Pull-ups
100 pound Thruster, 15 reps
15 Chest to bar Pull-ups
100 pound Thruster, 18 reps
18 Chest to bar Pull-ups
100 pound Thruster, 21 reps
21 Chest to bar Pull-ups...

This is a timed workout. If you complete the round of 21, go on to 24. If you complete 24, go on to 27, etc.		 49 reps
Performed as RX
Andrew Rios 03/21/2012 CrossFit Lake Mary None Run 150m
21 HR Push-ups
21 BF Sit-ups
Run 150m
18 HR Push-ups
18 BF Sit-ups
Run 150m
15 HR Push-ups
15 BF Sit-ups
Run 150m
12 HR Push-ups
12 BF Sit-ups
Run 150m
9 HR Push-ups
9 BF Sit-ups
Run 150m
6 HR Push-ups
6 BF Sit-ups		 10m 39s
Performed as RX
Andrew Rios 03/20/2012 CrossFit Lake Mary None Back Squats

1 set of 5 @ 65% 155

1 set of 5 @ 75% 175

1 set all out @ 85% 200 x 7

then

10min AMRAP

10 Burpees

10/10 Pistols

10 KB Swings 16kg/24kg		 4 rounds 28 reps
Performed as RX
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