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Athlete Date Sort Location Workout Name Description Results
Charissa Delgiorno 03/20/2012 CrossFit Lake Mary None Back Squats

1 set of 5 @ 65%

1 set of 5 @ 75%

1 set all out @ 85%

then

10min AMRAP

10 Burpees

10/10 Pistols

10 KB Swings 16kg/24kg		 3 rounds 15 reps
Performed as RX
Charissa Delgiorno 03/20/2012 CrossFit Lake Mary None Back Squats

1 set of 5 @ 65%

1 set of 5 @ 75%

1 set all out @ 85%

then

10min AMRAP

10 Burpees

10/10 Pistols

10 KB Swings 16kg/24kg		 3 rounds 15 reps
Performed as RX
Charissa Delgiorno 03/19/2012 CrossFit Lake Mary Nancy 5 rounds for time of:
400 meter run
95 pound Overhead squat, 15 reps		 13m 22s
Performed as RX
Charissa Delgiorno 03/15/2012 CrossFit Lake Mary CrossFit Games Open 12.4 Complete as many rounds and reps as possible in 12 minutes of:

150 Wall balls
90 Double-unders
30 Muscle-ups		 0 rounds 198 reps
Performed as RX
Charissa Delgiorno 03/12/2012 CrossFit Lake Mary Michael Three rounds for time of:
Run 800 meters
50 Back Extensions
50 Sit-ups		 23m 59s
Performed as RX
Charissa Delgiorno 02/29/2012 CrossFit Lake Mary None 5 rounds for time of:

11 Deadlifts @ 225/155#
11 Pushups (hand release)
11 V-Ups



Courtesy of Outlaw CF		 8m 34s
Performed as RX
Charissa Delgiorno 02/28/2012 CrossFit Lake Mary None 10min AMRAP

6 Hang Power Snatches F65/M85

9 T2B

12 Box Jumps F20/M24		 5 rounds 0 reps
Performed as RX
Charissa Delgiorno 02/27/2012 CrossFit Lake Mary None 2 mins max front squats F75/M115
Rest 1 Minute
2 mins max double unders
Rest 1 minute
2 mins max push-press F75/M115
Rest 1 Minute
2 Minutes max air squats
Rest 1 minute
2 minutes max push-ups		 242 reps
Performed as RX
Charissa Delgiorno 02/23/2012 CrossFit Lake Mary None Crossfit Open 12.1
7 minute AMRAP
Burpees
Rest 2 minutes
then for time:
7 Rounds "Cindy"
5 Pull Ups
10 Push Ups
15 Squats		 7m 30s
Performed as RX
Charissa Delgiorno 02/21/2012 CrossFit Lake Mary None 5 Rounds

6 Power Cleans F95/M135

10 Hand Release Push Ups

14 Box Jumps F20/M24		 9m 35s
Performed as RX
Charissa Delgiorno 02/16/2012 CrossFit Lake Mary None 3 Rounds of:
30 Push Press
50 Sit-Ups
800 Meter Run		 28m 19s
Performed as RX
Charissa Delgiorno 02/15/2012 CrossFit Lake Mary None "Shaken"
AMRAP 15:
1 Rope Climb
100 Foot Walking Lunge
10 Hang Power Cleans (135, 95)
10 Slam Balls (30, 20)


Courtesy of CFNE		 3 rounds 14 reps
Performed as RX
Charissa Delgiorno 02/13/2012 CrossFit Lake Mary None Skill Work

Snatch

then

10 minute AMRAP of:

9 OHS 75/95
15 T2B
21 KBS 16/24kg		 4 rounds 32 reps
Workout Scaled
Charissa Delgiorno 12/08/2011 CrossFit Lake Mary Ground to Overhead Men lift 10,000 lbs from ground to overhead.Women lift 7,000 lbs from ground to overhead.
Pick any kind of movement (Clean and Jerk or snatch) and get it over head for a total of 10,000 lbs (men) and 7,000 lbs (women)
 12m 34s
Performed as RX