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Athlete Date Sort Location Workout Name Description Results
Ashery Pereira 07/17/2012 CR8 CrossFit Outlaw Conditioning WOD 3 rounds for time/reps of:

5 Cleans (full squat) to Thrusters 95#/45#
50 Double-Unders
5 Cleans (full squat) to Thrusters 95#/45#

*Rest 1 minute.

1 minute Max Effort Burpee

*Rest 1 minute, then begin the next round		 16m 20s
Performed as RX
Ashery Pereira 06/18/2012 CR8 CrossFit Spice Night - CFNE 10 rounds for time:
12 Burpees
12 pull ups		 19m 32s
Workout Scaled
Ashery Pereira 06/15/2012 CR8 CrossFit Flag Day - USCF run 1 miles
Rest 2 minutes then
20 Squat Clean 135/95
20 Box jump 24/20
20 Walking Lunges with plate on chest 45/25
20 Box jumps
20 Squat Cleans 135/95
Rest 2 minutes
Run 1 miles		 34m 43s
Workout Scaled
Ashery Pereira 06/13/2012 CR8 CrossFit Sandbag WOD 3 Rounds for time:

5 Sandbag Plank and Pull Throughs
10 Sandbag Bear Hug Squats
15 Sandbag Shoulder to Shoulder Press
20 Double Unders (60 Single Unders)		 6m 02s
Workout Scaled
Ashery Pereira 06/11/2012 CR8 CrossFit Snatches/Chest to Bar 3 rounds for time
15 power snatches (115/75)
50 jumping chest to bar pullups		 17m 44s
Workout Scaled
Ashery Pereira 06/06/2012 CR8 CrossFit CR8 Five rounds for time of:
7 Deadlifts (225#)
15 Handstand push-ups
 6m 51s
Workout Scaled
Ashery Pereira 06/05/2012 CR8 CrossFit CFR1 200 meter run with medball
30 Pull-ups
50 Thrusters
200 meter run with medball		 14m 54s
Workout Scaled
Ashery Pereira 06/04/2012 CR8 CrossFit CrossFit.com 101117 Complete as many rounds as possible in 20 minutes of:
30 second Handstand hold
30 second Squat hold
30 second L-sit hold
30 second Chin over bar hold		 4 rounds 17 reps
Performed as RX
Ashery Pereira 05/29/2012 CR8 CrossFit CrossFit.com 120529 21-15-9 reps for time of:
95 pound Front squat
Burpee
Pull-up		 9m 48s
Workout Scaled
Ashery Pereira 05/28/2012 CR8 CrossFit Wittman Seven rounds for time of:
1.5 pood Kettlebell swing, 15 reps
95 pound Power clean, 15 reps
15 Box jumps, 24" box		 24m 00s
Workout Scaled
Ashery Pereira 05/25/2012 CR8 CrossFit CrossFit.com 110226 21-15-9 reps of:
95 pound Sumo deadlift high-pull
95 pound Overhead squat		 6m 09s
Workout Scaled
Ashery Pereira 05/23/2012 CR8 CrossFit Blake Four rounds for time of:
100 foot Walking lunge with 45lb plate held overhead
30 Box jump, 24 inch box
20 Wallball shots, 20 pound ball
10 Handstand push-ups		 32m 13s
Workout Scaled
Ashery Pereira 05/22/2012 CR8 CrossFit Front Squat Front Squat
5-5-5-5-5		 95 lbs
Performed as RX
Ashery Pereira 05/21/2012 CR8 CrossFit CrossFit.com 120518 Three rounds for time of:
50 Double-unders (x3 for single unders)
40 Sit-ups
30 Medicine ball cleans, 20 pound ball
20 Pull-ups
10 Handstand push-ups		 18m 34s
Workout Scaled
Ashery Pereira 05/18/2012 CR8 CrossFit CrossFit.com 100129 10 minutes Handstand push-ups
5 minutes Squats
2 minutes Pull-ups
1 minute Push-ups
 277 reps
Workout Scaled
Ashery Pereira 05/15/2012 CR8 CrossFit Nancy 5 rounds for time of:
400 meter run
95 pound Overhead squat, 15 reps		 16m 24s
Workout Scaled
Ashery Pereira 05/12/2012 CR8 CrossFit 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.		 45m 13s
Performed as RX
Ashery Pereira 05/11/2012 CR8 CrossFit Death by tabata Alternating Tabata Deadlift (275#) and Hollow Body Hold

 49 reps
Workout Scaled
Ashery Pereira 05/09/2012 CR8 CrossFit Hot death-CFNE 1000 Meter Run
Then..
3 Rounds of:
10 Clean and Jerks (135, 95)
10 Chest to Bar Pull Ups
10 Burpees
Then..
1000 Meter Run
 21m 10s
Workout Scaled
Ashery Pereira 05/08/2012 CR8 CrossFit Surfer on Acid Surfer on Acid
3 Rounds For Time
400 Meter Run
21 Burpees
 10m 10s
Performed as RX
Ashery Pereira 05/07/2012 CR8 CrossFit CrossFit.com 120501 Shoulder Press 5-5-5-5-5 reps 60 lbs
Performed as RX
Ashery Pereira 05/07/2012 CR8 CrossFit Core WOD 6 min AMRAP
6 Turkish Getups (55, 35)
12 Toes to Bar		 2 rounds 9 reps
Performed as RX
Ashery Pereira 05/02/2012 CR8 CrossFit Cleans / Muscle Ups AMRAP in 15 mins
1 Power Clean Rx(95/135#)
1 Muscle Up (Scale 3 Ring dips per MU)
2 Power clean
2 Muscle up
3 Power clean
3 Muscle up
4/4, 5/5,6/6, 7/7, 8/8		 9 rounds 6 reps
Workout Scaled
Ashery Pereira 05/01/2012 CR8 CrossFit Diane 21-15-9 reps of:
225 pound Deadlift
Handstand push-ups		 9m 28s
Workout Scaled
Ashery Pereira 05/01/2012 CR8 CrossFit Deadlift None 165 lbs
Performed as RX
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