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Athlete Date Sort Location Workout Name Description Results
April Hedrick 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		 13 rounds 0 reps
Workout Scaled
April Hedrick 04/16/2012 CrossFit Lake Mary Michael Three rounds for time of:
Run 800 meters
50 Back Extensions
50 Sit-ups		 23m 30s
Performed as RX
April Hedrick 04/12/2012 CrossFit Lake Mary Christine 3 rounds for time of:
500m row
12 Bodyweight Deadlifts
21 Box Jumps		 16m 26s
Workout Scaled
April Hedrick 04/12/2012 CrossFit Lake Mary None Wendler Week 4 Strict Press

40% for 5reps

50% for 5 reps

60% for 5 reps

Tabata!

Tabata Run
Rest 1 minute
Tabata Squat
Rest 1 minute
Tabata Hang Power Cleans 35/45
Rest 1 minute
Tabata Push-up
Rest 1 minute
Tabata Sit-up		 330 reps
Workout Scaled
April Hedrick 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		 4m 52s
Workout Scaled
April Hedrick 04/07/2012 CrossFit Lake Mary None 3 Rounds

7 Hang Squat Cleans M135/F95

7 Power Snatches M135/F95

7 Box Jumps M30/F24		 10m 48s
Workout Scaled
April Hedrick 04/06/2012 CrossFit Lake Mary None 3min AMRAP for 5 Rounds of

3 DL 115/155

5 Burpees

9 Air Squats

rest 1 min between rounds		 15 rounds 0 reps
Workout Scaled
April Hedrick 04/04/2012 CrossFit Lake Mary Brenton Five rounds for time of:
Bear crawl 100 feet
Standing broad-jump, 100 feet

Do three Burpees after every five broad-jumps. If you've got a twenty pound vest or body armor, wear it.		 19m 38s
Performed as RX
April Hedrick 04/03/2012 CrossFit Lake Mary None Wendler Week 3

Back Squats

1 set of 5 75%

1 set of 3 85%

1 set of 1 or more 95%

Finish with 5 sets of

12 Heavy KB Swings

10 Goblet Squats 16/24		 120 lbs
Performed as RX
April Hedrick 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		 15 rounds 12 reps
Workout Scaled
April Hedrick 03/30/2012 CrossFit Lake Mary None 4 Rounds

15 Slam Balls 20/30

12 Box Jumps 20/24

9 Hang Power Snatch 55/95

150m Run		 13m 52s
Workout Scaled
April Hedrick 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		 15m 30s
Workout Scaled
April Hedrick 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		 13m 40s
Workout Scaled
April Hedrick 03/23/2012 CrossFit Lake Mary CrossFit Games Open 11.2 Complete as many rounds and reps as possible in 15 minutes of:
155 pound Deadlift, 9 reps
12 Push-ups
15 Box jumps, 24" box		 6 rounds 0 reps
Workout Scaled
April Hedrick 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.		 74 reps
Workout Scaled
April Hedrick 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		 11m 15s
Workout Scaled
April Hedrick 03/20/2012 CrossFit Lake Mary None Back Squats

1 set of 5 @ 65%

1 set of 5 @ 75%

1 set all out @ 85%

then

10min AMRAP

10 Burpees

10/10 Pistols

10 KB Swings 16kg/24kg		 4 rounds 29 reps
Performed as RX
April Hedrick 03/19/2012 CrossFit Lake Mary Nancy 5 rounds for time of:
400 meter run
95 pound Overhead squat, 15 reps		 17m 15s
Workout Scaled
April Hedrick 03/17/2012 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.		 43m 53s
Workout Scaled
April Hedrick 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 177 reps
Workout Scaled
April Hedrick 03/14/2012 CrossFit Lake Mary None Snatch
2-2-2-2

then 12 AMRAP
400m Run
10 Power Snatches 65/95		 4 rounds 0 reps
Workout Scaled
April Hedrick 03/12/2012 CrossFit Lake Mary Michael Three rounds for time of:
Run 800 meters
50 Back Extensions
50 Sit-ups		 24m 23s
Performed as RX
April Hedrick 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 30 reps
Workout Scaled
April Hedrick 03/07/2012 CrossFit Lake Mary None Litvinov Sprints

3 rounds
5-8 front squats at 85% of 1RM
200m sprint
Rest as needed after sprints		 8m 00s
Performed as RX
April Hedrick 03/06/2012 CrossFit Lake Mary None Push Press

3-3-3-3-3-used 85 lbs

then

3 rounds for time of:

Run 400m
20 KBS 24/16kg
15 T2B		 10m 53s
Workout Scaled
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