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Athlete Date Sort Location Workout Name Description Results
Ashley Alcorn 12/09/2013 CrossFit ATP None WOD
4 rounds for reps of:
1:00 ME Wall Balls 20/14
0:30 Rest
1:00 ME KBS 32/24kg
0:30 Rest
1:00 Burpee Over-the-Box Jumps 24/20
0:30 Rest
 193 reps
Performed as RX
Ashley Alcorn 06/26/2013 CrossFit ATP None Skill HSPU EMOM 5 reps 5 min

12min AMRAP
Jump rope-50 dubs
Wallballs-20/14 ME Unbroken for score
 20m 00s
Performed as RX
Ashley Alcorn 06/24/2013 CrossFit ATP None WOD

15 Burpee Over-the-Box Jumps 20
15 Power Cleans 135/95
15 Burpee Over-the-Box Jumps 20
30 Front Squats 135/95
15 Burpee Over-the-Box Jumps 20
15 Push Jerks 135/95
15 Burpee Over-the-Box Jumps 20		 19m 17s
Workout Scaled
Ashley Alcorn 06/24/2013 CrossFit ATP None WOD

15 Burpee Over-the-Box Jumps 20
15 Power Cleans 135/95
15 Burpee Over-the-Box Jumps 20
30 Front Squats 135/95
15 Burpee Over-the-Box Jumps 20
15 Push Jerks 135/95
15 Burpee Over-the-Box Jumps 20		 19m 17s
Workout Scaled
Ashley Alcorn 06/20/2013 CrossFit ATP None Four rounds
400m
Sleds-200 ft lighter
 18m 17s
Performed as RX
Ashley Alcorn 06/19/2013 CrossFit ATP None WOD
For time:
2 rounds of-
Run 400m
8 Strict Pull-ups
-then (no rest)-
40 BB Weighted Stepups (front rack 20 Box) 115/75
-then (no rest)-
2 rounds of-
Run 400m
8 Strict Pull-ups
 17m 00s
Workout Scaled
Ashley Alcorn 05/31/2013 CrossFit ATP None (Power) Elizabeth
21-15-9 of:
Power Cleans 135/95
Ring Dips		 9m 19s
Workout Scaled
Ashley Alcorn 05/07/2013 CrossFit ATP None WOD
3 rounds for time of:
Run 400m
20 TTB
7 Push Jerks 155/105
 17m 32s
Workout Scaled
Ashley Alcorn 04/10/2013 CrossFit ATP None For time:
Run 800m
50 Ab-Mat Situps
25 Pushup release
Run 400m
50 Ab-Mat Situps
25 Pushup release
Run 800m
 18m 05s
Performed as RX
Ashley Alcorn 04/09/2013 CrossFit ATP None WOD
For time:
20 KBS 24/16kg
12 Push Press 135/95
20 Walking Lunges (steps)
40 KBS 24/16kg
9 Push Press 135/95
40 Walking Lunges (steps)
60 KBS 24/16kg
6 Push Press 135/95
60 Walking Lunges
 12m 08s
Workout Scaled
Ashley Alcorn 04/08/2013 CrossFit ATP None WOD
10 minute ascending round AMRAP of:
3 Hang Clean to Thrusters 115/75
3 Burpee Box Jumps 24/20
3 Pull-ups
6 Hang Clean to Thrusters 115/75
6 Burpee Box Jumps 24/20
6 Pull-ups
9 Hang Clean to Thrusters 115/75
9 Burpee Box Jumps 24/20
9 Pull-ups
12
 48 reps
Performed as RX
Ashley Alcorn 04/02/2013 CrossFit ATP None 5 rounds for total time of:
Row 200m
-rest 1 minute
Run 200m
-rest 1 minute
Notes: Each run/row should be all out efforts.		 18m 11s
Workout Scaled
Ashley Alcorn 02/16/2013 CrossFit ATP The Chief Max rounds in 3 minutes of:
95 pound Power cleans, 3 reps
6 Push-ups
9 Squats
Rest 1 minute. Repeat for a total of 5 cycles.		 18 reps
Workout Scaled
Ashley Alcorn 02/16/2013 CrossFit ATP Fran Three rounds, 21-15- and 9 reps, for time of:
95 pound Thruster
Pull-ups		 5m 20s
Workout Scaled
Ashley Alcorn 02/16/2013 CrossFit ATP Annie 50-40-30-20 and 10 rep rounds of:
Double-unders
Sit-ups		 20m 19s
Workout Scaled
Ashley Alcorn 02/04/2013 CrossFit ATP None METCON
3 RFT
30 SDHP (32/24)
25 Wall Balls (20/14)

CORE
T2B 3xME
 13m 00s
Workout Scaled
Ashley Alcorn 01/28/2013 CrossFit ATP None METCON (compare to 10/15/12)
5 rounds (3 min : 1 min)
200 m sprint
Remainder time ME deadlifts (225/185)
* Score = ME deadlifts		 75 reps
Workout Scaled
Ashley Alcorn 01/23/2013 CrossFit ATP None WOD

1 mile run
200' OH walking lunges (45/25)
1 mile run		 30m 00s
Workout Scaled
Ashley Alcorn 08/20/2012 CrossFit ATP None Four rounds of:
3 minutes on 1 min off
30 sec L-Hold
30 Dubs
Deadlift-F155/M205		 50 reps
Workout Scaled
Ashley Alcorn 08/15/2012 CrossFit ATP None WOD
21-18-15-12
OH Swings (24/32)
T2B
Burpees

*Competitor WOD
1 min ME pull-ups
3 RDS of
Shuttle Run
KB Snatch Right 10 reps
KB OH Lunges Right 10 reps
KB Snatch Left 10 reps
KB OH Lunges Left 10 reps
Shuttle Run
1 min ME pull-ups
*Competitor
GHD Back extensions 3 sets of ME		 11m 17s
Performed as RX
Ashley Alcorn 08/14/2012 CrossFit ATP None WOD: 5 rounds:
Power Cleans 10 reps (95/135)
Wallballs 20 reps
Dubs 30 reps
*Competitors
HS Walk (on mats upstairs) 10 min		 25m 00s
Performed as RX
Ashley Alcorn 07/30/2012 CrossFit ATP None WOD: 5 rds:
2 mins. of
200 meter sprint
Hang Power Snatch (55/75) for reps
1 min. rest after each set

 58 reps
Workout Scaled