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Athlete Date Sort Location Workout Name Description Results
April Hedrick 11/15/2012 CrossFit Lake Mary Diane 21-15-9 reps of:
225 pound Deadlift
Handstand push-ups		 5m 35s
Performed as RX
April Hedrick 11/12/2012 CrossFit Lake Mary Murph For time:
1 mile Run
100 Pull-ups
200 Push-ups
300 Squats
1 mile Run

Partition the pull-ups, push-ups, and squats as needed. Start and finish with a mile run. If you've got a twenty pound vest or body armor, wear it.		 47m 24s
Performed as RX
April Hedrick 07/18/2012 CrossFit Lake Mary None Elizabeth

21-15-9

Cleans 95/135

Ring Dips

rest 10 minutes then

Diane

21-15-9

DL 155/225

HSPU

 12m 26s
Workout Scaled
April Hedrick 06/29/2012 CrossFit Lake Mary None Mini Barbara

5 rounds

15 Pull Ups

20 Push Ups

25 Sit Ups

30 Air Squats

rest 1:30 between rounds		 15m 12s
Performed as RX
April Hedrick 06/27/2012 CrossFit Lake Mary None Work up to 1rm clean

then

4 RFT

5 power cleans

5 front squats

5 push jerks

115/155

rest 1min between rounds		 12m 40s
Workout Scaled
April Hedrick 06/26/2012 CrossFit Lake Mary None Wendler Back Squat

70% x 3

80% x 3

90% x 3 or more

then 4 rounds not for time of

50m Sled Push

10/10 Barbell Lunges 45/65

30 BF Sit-Ups		 130 lbs
Performed as RX
April Hedrick 06/25/2012 CrossFit Lake Mary None Power Snatch/Run
18-15-12-9-6-3 Reps of:
Power Snatch 115/80
200m Run between rounds



Courtesy of CFNE		 15m 06s
Workout Scaled
April Hedrick 06/22/2012 CrossFit Lake Mary None 6 x 400m Run

Rest 90sec between rounds		 1m 49s
Performed as RX
April Hedrick 06/21/2012 CrossFit Lake Mary None Wendler Strict Press

65% x 5 50

75% x 5 55

85% x 5 65

then

3 rounds of

40 BF Sit-Ups

30m Bear Crawl

20 8 Count Burpees

100m Overhead Waiters Walk 35/45		 19m 50s
Performed as RX
April Hedrick 06/18/2012 CrossFit Lake Mary None 5min AMRAP



5 T2B

10 Box Jumps

rest 2 min then

5min AMRAP
10 Wall Ball 14/20

10 HR Push-Ups		 155 reps
Workout Scaled
April Hedrick 06/12/2012 CrossFit Lake Mary None BMB 3

12min AMRAP

10m Farmers Walk

5 DB Thrusters

10m Weighted Lunge

10 DB GTO 5 each arm

RX= 35/55

Scaled /Master=25/40

 103 reps
Workout Scaled
April Hedrick 06/11/2012 CrossFit Lake Mary None BMB Wod 2

12 min time cap

50 Hang Cleans 65/95

3 Burpee Penalty every time bar is dropped

then 4 rounds

10 OHS 65/95

70m shuttle run 25/45		 10m 24s
Workout Scaled
April Hedrick 05/30/2012 CrossFit Lake Mary None Wendler 5/3/1

3 reps @ 70%

3 reps @ 80%

3 or more @ 90%

then 4 rounds not for time!!

15/15 Walking OH Lunges 25/45lb

30 BF Sit-Ups

50m Prowler Push		 Did Wendler based on 1 rep max of 155 lbs
Performed as RX
April Hedrick 05/24/2012 CrossFit Lake Mary None 4 rounds for time:

400m Run

50 Air Squats		 17m 01s
Performed as RX
April Hedrick 05/23/2012 CrossFit Lake Mary Randy 75 pound Power snatch, 75 reps for time. 4m 38s
Workout Scaled
April Hedrick 05/22/2012 CrossFit Lake Mary None 21-15-9

DL 155/225

C2B Pull-Ups		 7m 29s
Workout Scaled
April Hedrick 05/21/2012 CrossFit Lake Mary Fight Gone Bad Three rounds of:
Wall-ball, 20 pound ball, 10 ft target (Reps)
Sumo deadlift high-pull, 75 pounds (Reps)
Box Jump, 20" box (Reps)
Push-press, 75 pounds (Reps)
Row (Calories)

In this workout you move from each of five stations after a minute.The clock does not reset or stop between exercises. This is a five-minute round from which a one-minute break is allowed before repeating. On call of "rotate", the athletes must move to next station immediately for best score. One point is given for each rep, except on the rower where each calorie is one point.		 278 reps
Workout Scaled
April Hedrick 05/10/2012 CrossFit Lake Mary None 5 Rounds for time:

150m Sprint

7 Hang Squat Cleans 115/135

1min rest between rounds		 13m 33s
Workout Scaled
April Hedrick 05/08/2012 CrossFit Lake Mary Bear Complex None 12m 00s
Performed as RX
April Hedrick 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 4 reps
Workout Scaled
April Hedrick 05/03/2012 CrossFit Lake Mary None 3 Rounds For Time:
400 Meter Run
30 Push Press 55/75
30 Push Ups
30 Pull Ups		 27m 25s
Workout Scaled
April Hedrick 05/02/2012 CrossFit Lake Mary 2012 CrossFit Games Regional Event 2 For time:
Row 2,000 meters
50 One-legged squats, alternating
30 Hang cleans (225 / 135 lbs)		 16m 45s
Workout Scaled
April Hedrick 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		 37m 13s
Workout Scaled
April Hedrick 04/19/2012 CrossFit Lake Mary None Wendler Strict Press

65% x 5

75% x 5

85% x 5 or more

then

3 rounds for time of

25 Wall Ball 14/20

25 Burpees

25 BF Sit-ups

 15m 47s
Workout Scaled
April Hedrick 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		 14m 13s
Workout Scaled
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