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Athlete Date Sort Location Workout Name Description Results
April Hedrick 01/16/2012 CrossFit Lake Mary Cindy Complete as many rounds in 20 minutes as you can of:
5 Pull-ups
10 Push-ups
15 Squats		 16 rounds 0 reps
Workout Scaled
April Hedrick 01/13/2012 CrossFit Lake Mary None 15min AMRAP

10 DL F105/M155

10 Wall Ball F14/M20

10 BF Sit-Ups		 9 rounds 29 reps
Workout Scaled
April Hedrick 01/12/2012 CrossFit Lake Mary Broomstick Mile Broomstick Mile (with PVC):

Back Squat X25
Front Squat X 25
OHS X 25
Run 400 M
Shoulder Press X 25
Push Press X 25
Push Jerk X 25
Run 400 M
Hang Clean X 50
Run 400 M
Snatch X 50
Run 400 M		 21m 00s
Performed as RX
April Hedrick 01/11/2012 CrossFit Lake Mary None Back Squats

1 set of 12 50% 1rm

1 sets of 8 60% 1rm

3 sets of 5 75% 1rm

3 sets of 2 85% 1rm

then 3 rounds

50m Prowler Push F70/M105		 105 lbs
Performed as RX
April Hedrick 01/10/2012 CrossFit Lake Mary None Buy In

20 Power Cleans @ 135/95

or

12 Power Cleans @ 205/145

or

16 Power Cleans @ 185/125

then

5 Rounds

5 Shoulder to Overhead M135 W95

7 Front Squats

9 Toes to bar

then Power Clean Buy Out (can be different that what you started with)		 9m 41s
Workout Scaled
April Hedrick 12/21/2011 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.		 54m 43s
Workout Scaled
April Hedrick 12/19/2011 CrossFit Lake Mary None 15 reps 95/155lb BB squat clean
30 Toes to bar
30 Box jumps 20/24″ box
15 PushPress /PushJerk 95/155
30 Double Unders
15 reps 85/115lb Thruster
30 Pullups
30 Burpees
30 OH Walking lunge with 25/45lb plate		 21m 38s
Workout Scaled
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