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Athlete Date Sort Location Workout Name Description Results
Ashley Baker 07/12/2013 CrossFit ATP None Run 1 Mile

Core
L-sits 5rds 20:10
 6m 55s
Performed as RX
Ashley Baker 07/11/2013 CrossFit ATP None 5 rds
200m sprint
Sled push heavy
 13m 28s
Performed as RX
Ashley Baker 07/09/2013 CrossFit ATP None Helen
3 rounds for time of:
Run 400m
21 KBS 24/16kg
12 Pull-ups
 14m 00s
Performed as RX
Ashley Baker 04/30/2013 CrossFit ATP None WOD
1 min ME KBS @ 24/16kg
*Rest 1 minute.
3 min AMRAP of:
7 Front Squats @ 70% (no racks)
21 Lateral Jumps (over BB)
7 TTB
*Rest 1 minute.
1 min ME KBS @ 24/16kg
*Rest 1 minute.
3 min AMRAP of:
7 Front Squats @ 70% (no racks)
21 Lateral Jumps (over BB)
7 TTB
*Rest 1 minute.
1 min ME KBS @ 24/16kg
 251 reps
Workout Scaled
Ashley Baker 04/29/2013 CrossFit ATP None WOD
For time:
50 Double-Unders
5 Split Jerks 135/95
30 Pull-Ups
10 Split Jerks 135/95
30 Pull-Ups
5 Split Jerks 135/95
50 Double-Unders
 12m 31s
Performed as RX
Ashley Baker 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
 65 reps
Performed as RX
Ashley Baker 03/29/2013 CrossFit ATP None CrossFit Games Open Workout 13.4:

7 minute AMRAP of:
3 Clean and jerk
3 Toes-to-bar
6 Clean and jerk
6 Toes-to-bar
9 Clean and jerk
9 Toes-to-bar
12 Clean and jerk
12 Toes-to-bar
15 Clean and jerk
15 Toes-to-bar
18 Clean and jerk
18 Toes-to-bar...

This is a timed workout. If you complete the round of 18, go on to 21. If you complete 21, go on to 24, etc.

Loads: 135 pounds for men / 95 pounds for women		 37 reps
Performed as RX
Ashley Baker 03/26/2013 CrossFit ATP None WOD:AMRAP 12min.
American Swings 10 reps (24/32)
Box Jumps 10 reps (20/24)
Burpees 10 reps
 217 reps
Performed as RX
Ashley Baker 03/15/2013 CrossFit ATP CrossFit Games Open 13.2 Complete as many rounds and reps as possible in 10 minutes of:
115/75 pound Shoulder to overhead, 5 reps
115/75 pound Deadlift, 10 reps
15 Box jumps, 24-20" box		 6 rounds 10 reps
Performed as RX
Ashley Baker 03/13/2013 CrossFit ATP None Buy in OHS 25 reps (95/135)
21-15-9
Wallballs (14/20)
K2E
Cash out OHS 25 reps (95135)		 15m 05s
Workout Scaled
Ashley Baker 03/12/2013 CrossFit ATP None WOD: "Icebox" 11/27/12
15-12-9
CL&J (105/155)
800-400-200		 24m 37s
Workout Scaled
Ashley Baker 03/11/2013 CrossFit ATP None WOD: 5rds
DL-12 reps (105/155)
FS-9 reps
Push Jerk-6 reps
*5 burpee penalty for dropping bar		 8m 11s
Workout Scaled
Ashley Baker 03/06/2013 CrossFit ATP None WOD: Buy in KB Swings 50 reps (24/32)
3 RDS
Handstand Walk 50ft. (Shoulder touches 20 L/R)
T2B 15 reps
Cash out KB swings 50reps (24/32)
 15m 27s
Workout Scaled
Ashley Baker 03/05/2013 CrossFit ATP None WOD: 3 RDS
C&J 8 reps (135/185)
400 meters

SUPERMAN SERIES
 10m 27s
Workout Scaled
Ashley Baker 03/04/2013 CrossFit ATP None WOD:AMRAP 10min
HSPU 4 reps
SDHP 8 reps (95/135)
Box Jumps 12 reps (24/30)
 7 rounds 2 reps
Workout Scaled
Ashley Baker 02/27/2013 CrossFit ATP None 1 mile
20-15-10-5
Pull Ups
5-10-15-20
Push Press (95/135)
1 Mile
 27m 32s
Workout Scaled
Ashley Baker 02/26/2013 CrossFit ATP None WOD:AMRAP 12
Bar MU 3 reps
Cleans 6 reps (185/135)
T2B 9 reps
 4 reps
Workout Scaled
Ashley Baker 02/25/2013 CrossFit ATP None WOD: 4 RDS
every 2 mins.
200 meters sprint
OBBurpees 5 reps
DL ME (185/155)

Core:
Russian twist 40:20 5 rds		 24 reps
Workout Scaled
Ashley Baker 02/22/2013 CrossFit ATP None WOD:Chipper
Front Squat 20 reps (205/155) RX out of rack only
Box Jumps 30 reps (30/24)
KB Swings 40 reps (32/20)
Wall Balls 50 reps (20/14)
 8m 24s
Workout Scaled
Ashley Baker 02/20/2013 CrossFit ATP None WOD:7 RDS
Push Jerk 7 reps (155/105)
C2B Pull ups 7 reps
Burpees 7 reps


CORE: Rope Climb x5
 13m 32s
Workout Scaled
Ashley Baker 02/19/2013 CrossFit ATP None WOD:3 RDS
KB Cleans 15 reps(L/R) (24/16)
Ring Dips 15 reps
800 meters
 18m 53s
Workout Scaled
Ashley Baker 02/18/2013 CrossFit ATP None WOD
AMRAP 15 min
Hang Snatch- 5 reps 50% 1 RM
Pullups-10 reps
Dubs-20		 6 reps
Workout Scaled
Ashley Baker 02/12/2013 CrossFit ATP None metcon
5rds 2:1
cleans- 3 reps 205/155 rx (90% of 1 rm comp)
max pushup release
 102 reps
Workout Scaled