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Athlete Date Sort Location Workout Name Description Results
Ashery Pereira 04/30/2012 CR8 CrossFit CrossFit.com 120415 10-9-8-7-6-5-4-3-2-1 reps of the triplet:

Chest-to-bar pull-up
Box jump, 30 inch box
GHD sit-up		 9m 54s
Workout Scaled
Ashery Pereira 04/26/2012 CR8 CrossFit J.J. For time:
185 pound Squat clean, 1 rep
10 Parallette handstand push-ups
185 pound Squat clean, 2 reps
9 Parallette handstand push-ups
185 pound Squat clean, 3 reps
8 Parallette handstand push-ups
185 pound Squat clean, 4 reps
7 Parallette handstand push-ups
185 pound Squat clean, 5 reps
6 Parallette handstand push-ups
185 pound Squat clean, 6 reps
5 Parallette handstand push-ups
185 pound Squat clean, 7 reps
4 Parallette handstand push-ups
185 pound Squat clean, 8 reps
3 Parallette handstand push-ups
185 pound Squat clean, 9 reps
2 Parallette handstand push-ups
185 pound Squat clean, 10 reps
1 Parallette handstand push-up		 14m 51s
Workout Scaled
Ashery Pereira 04/25/2012 CR8 CrossFit Isabel For time:
Snatch 135 pounds, 30 reps

Use 95 pounds, 65 pounds or broomstick as needed.		 3m 51s
Workout Scaled
Ashery Pereira 04/23/2012 CR8 CrossFit CrossFit.com 120419 For time:
Run 400 meters
95 pound Thruster, 21 reps
21 Pull-ups
Run 300 meters
95 pound Thruster, 15 reps
15 Pull-ups
Run 200 meters
95 pound Thruster, 9 reps
9 Pull-ups		 12m 26s
Workout Scaled
Ashery Pereira 04/17/2012 CR8 CrossFit Esper - BDAY WOD For Time:
400 meter run (Buy in)
36-15-9-15-36 rep rounds of:
American Swings
Hand-Release Push Ups
Sit Ups
400 meter run (Buy out)
 18m 41s
Performed as RX
Ashery Pereira 04/16/2012 CR8 CrossFit CrossFit.com 120416 For time:
Run 800 meters
10 rounds of the couplet:
Handstand push-up, 10 reps
One legged squat, 10 reps
Run 800 meters
 17m 40s
Workout Scaled
Ashery Pereira 04/13/2012 CR8 CrossFit CR8 18 Minute AMRAP
15 Box Jumps (24"/20")
12 Shoulder to overhead (115/75)
9 Knees to elbow
 4 rounds 36 reps
Workout Scaled
Ashery Pereira 04/11/2012 CR8 CrossFit CR8 21-15-9 reps of:
Clean (135 pounds/95 pounds)
Toes to Bar		 12m 44s
Workout Scaled
Ashery Pereira 04/10/2012 CR8 CrossFit Angie For time:
100 Pull-ups
100 Push-ups
100 Sit-ups
100 Squats		 19m 05s
Workout Scaled
Ashery Pereira 04/09/2012 CR8 CrossFit Push Jerk Push Jerk 5 5 5 3 1 reps
 75 lbs
Performed as RX
Ashery Pereira 04/07/2012 CR8 CrossFit CrossFit.com 100618 Ten rounds, each for time of:
100 meter Sprint
Rest 90 seconds		 0m 17s
Performed as RX
Ashery Pereira 04/06/2012 CR8 CrossFit CR8 6 Apr 15-12-9 reps for time of:
Deadlift (225#)
20 pound Medicine ball clean
Chest to bar pull-up		 9m 05s
Workout Scaled
Ashery Pereira 04/06/2012 CR8 CrossFit CR8 Strength - Snatches Snatches 55lb lbs
Performed as RX
Ashery Pereira 04/04/2012 CR8 CrossFit Power Clean Power clean
5-3-1
5x is 70% of max
3x is 80% of max
1x is 90% of max		 75 lbs
Performed as RX
Ashery Pereira 04/04/2012 CR8 CrossFit CrossFit.com 040218 Four time:
Run 400 meters
25 Alligator push-ups
Run 400 meters
50 Hollow rocks
Run 400 meters
50 Sit-ups
Run 400 meters
50 Grasshoppers
 15m 03s
Performed as RX
Ashery Pereira 04/03/2012 CR8 CrossFit CR8 Balls For time:
50 Wall ball shots, 20 pound ball
10 Pull ups
40 Wall ball shots, 20 pound ball
8 Pull ups
30 Wall ball shots, 20 pound ball
6 Pull ups
20 Wall ball shots, 20 pound ball
4 Pull ups
10 Wall ball shots, 20 pound ball
2 Pull ups
 12m 45s
Workout Scaled
Ashery Pereira 04/02/2012 CR8 CrossFit Back Squat Back Squat 5-5-5-5-5 reps
 125 with chains lbs
105-115-125-125-with chains lbs
Performed as RX
Ashery Pereira 03/31/2012 CR8 CrossFit CR8 31 Mar 12 15-13-11-9-7-5-3-1
Jump over box (24/20)
1-3-5-7-9-11-13-15
Inverted Burpees		 16m 42s
Performed as RX
Ashery Pereira 03/28/2012 CR8 CrossFit Airdyne 1 mile airdyne for time 3m 19s
Performed as RX
Ashery Pereira 03/28/2012 CR8 CrossFit CrossFit.com 120328 Row 2km 10m 06s
Performed as RX
Ashery Pereira 03/27/2012 CR8 CrossFit Gymnastic total Gymnastics Total
Max reps pull-ups (reps)
Max height box jump (inches)
Max time handstand (seconds)
Max L-sit on parallettes (seconds)		 187 reps
Workout Scaled
Ashery Pereira 03/26/2012 CR8 CrossFit AMRAP 26 MAR AMRAP 12 Minutes:

200 Meter Run
10 Front Squats (115#/85#)
12 Hand release push ups

 5 rounds 0 reps
Workout Scaled
Ashery Pereira 03/24/2012 CR8 CrossFit CR8 24 Mar 12 3 rounds for time:
50 Ab Mat Sit Ups
5 Wall Walk Burpees
100 Single Unders
 12m 27s
Performed as RX
Ashery Pereira 03/23/2012 CR8 CrossFit TJ Gym WOD For Time:
5 Muscle Ups
25 Deadlfits (135/95)
4 Muscle Ups
20 Deadlifts
3 Muscle Ups
15 Deadlifts
2 Muscle Ups
10 Deadlifts
1 Muscle Up
5 Deadlfits		 8m 43s
Workout Scaled
Ashery Pereira 03/21/2012 CR8 CrossFit CR8 CrossFit 21 Mar 21-15-9 Rep Rounds for Time:

Handstand push-up
400m Run		 7m 12s
Workout Scaled
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