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Athlete Date Sort Location Workout Name Description Results
Cosmo 12/10/2013 CrossFit ATP None WOD
4 rounds for total reps of:
2:30 to complete
400M Run
ME T2B in the remainder of the 2:30
Rest 1:00
 60 reps
Performed as RX
Cosmo 12/06/2013 CrossFit ATP None WOD
10 minute AMRAP of:
15 Strict/Kipping HSPU (perform strict reps in a ME/UB set until failure, then switch to kipping for the remainder of each set)
30 BB Weighted Split Jumps 65/45 (each jump counts one rep)
 100 reps
Performed as RX
Cosmo 12/05/2013 CrossFit ATP None WOD
DL-10-8-6 (245/185)
Sleds-200ft 3/2 after each set		 12m 12s
Performed as RX
Cosmo 12/04/2013 CrossFit ATP None WOD
3 rounds for time of:
40 Double-Unders
20 T2B
10 Overhead Squats 95/65
 8m 13s
Performed as RX
Cosmo 12/03/2013 CrossFit ATP None WOD
5 rounds for reps of:
30 sec. ME Burpees
30 sec. Rest
30 sec. ME KBS 32/24kg
30 sec. Rest
30 sec. ME Ab-Mat Situps
30 sec. Rest
 235 reps
Performed as RX
Cosmo 12/02/2013 CrossFit ATP None WOD
3 rounds for reps of:
1 min ME Plate Ground to Overhead 45/25
1 min ME OH Lunges with Plate 45/25
1 min ME C2B Pull-ups
Rest 1 min between rounds.
 169 reps
Performed as RX
Cosmo 11/23/2013 CrossFit ATP None WOD
For time:
50 Burpees
20 Front Squats @ 80%
50 Burpees		 11m 52s
Performed as RX
Cosmo 11/22/2013 CrossFit ATP None WOD
Amanda
9-7-5 of:
Muscle-Ups/Pullups
Snatches (full) 135/95#
 9m 50s
Performed as RX
Cosmo 11/19/2013 CrossFit ATP None WOD
5 rounds for total working time of:
3/2 Muscle-Ups (3 for the men, 2 for the ladies)
15 Burpees
20 Split Jumps
 11m 00s
Performed as RX
Cosmo 11/18/2013 CrossFit ATP None WOD
3 rounds for time of:
Run 400m
20 Pull-ups
20 OHS 95/65
 13m 55s
Performed as RX
Cosmo 11/16/2013 CrossFit ATP None WOD
Grace
30 Clean and Jerks 135/95
 2m 49s
Performed as RX
Cosmo 11/12/2013 CrossFit ATP None 3 rounds for reps of:
1:00 ME Front Rack Barbell Step-ups 20 box 95/65
1:00 ME C2B Pull-ups
1:00 UB Handstand Hold
Note: The HS hold is meant to be performed completely UB. Perform a 10 Burpee penalty (AFTER the entire piece is completed) for every time the HS hold is broken within each 1:00 interval.
 84 reps
Performed as RX
Cosmo 11/08/2013 CrossFit ATP None WOD
10 HSPU
1 Power Cleans 135/95#
9 HSPU
2 Power Cleans 135/95#
8 HSPU
3 Power Cleans 135/95#
7 HSPU
4 Power Cleans 135/95#
6 HSPU
5 Power Cleans 135/95#
..
1 HSPU
10 Power Cleans 135/95#		 11m 55s
Performed as RX
Cosmo 11/05/2013 CrossFit ATP None WOD
5 rounds for Reps and Total Working Time of:
30 seconds ME Split Jumps
Run 400m (all out)
Rest after rounds: 1) 2:00 2) 1:30 3) 1:00 4) :30		 17m 47s
Performed as RX
Cosmo 11/04/2013 CrossFit ATP None WOD
For time:
45 T2B
-then-
3 rounds of:
15 Deadlifts 185/135
15 Back Squats 185/135
Notes: Use one bar for this workout, and racks may NOT be used. The bar must be take
from the ground and placed in the back rack to perform Back Squats.		 11m 25s
Performed as RX
Cosmo 11/01/2013 CrossFit ATP None WOD
Fractured Fran
21 Thrusters 95/65#
21 Pullups
-rest 2 minutes-
15 Thrusters 95/65#
15 Pullups
-rest 2 minutes-
9 Thrusters 95/65#
9 Pullups
For total working time.		 6m 52s
Performed as RX
Cosmo 10/31/2013 CrossFit ATP None LuRong WOD 8
21-18-15-12-9-6-3 of:
Wall Balls-20/14
Deadlifts-115/75
Box Jumps-24/20
 15m 59s
Performed as RX
Cosmo 10/30/2013 CrossFit ATP None WOD
5 rounds for distance and reps of:
:30 ME Weighted 20 Box Step-ups 95/65# front rack
:30 Rest
:30 Double KB Clean & Press 24/16kg
:30 Rest
:30 ME (trips) 10m Shuttle Run
:30 Rest		 112 reps
Performed as RX
Cosmo 10/29/2013 CrossFit ATP None WOD
12 minute AMRAP of:
20 (steps) Single Arm KB Overhead Walking Lunges (right) 24/16kg
20 TTB
20 (steps) Single Arm KB Overhead Walking Lunges (left) 24/16kg
20 Push Press 95/65		 200 reps
Performed as RX
Cosmo 10/28/2013 CrossFit ATP None WOD
For total reps.
EMOM for 10 minutes (beginning @ 0:00):
10 Burpees
After completing 10 Burpees, with the remainder of the minute complete:
ME Double-Unders
*Score is total number of Double-Unders.
*** MAX EFFORT!!!!!!!		 120 reps
Performed as RX
Cosmo 10/25/2013 CrossFit ATP None WOD
30 T2B
20 Push Press 115/75#
20 T2B
10 Push Press 115/75#
10 T2B
5 Push Press 115/75#		 4m 58s
Performed as RX
Cosmo 10/24/2013 CrossFit ATP None Burpees
Front Squats at 95/65 lbs
Push Press at 95/65 lbs
Farmer Carry at 24/16 kg
Finisher: Burpee Muscle Ups/Burpee Pullup		 17m 42s
Performed as RX
Cosmo 10/22/2013 CrossFit ATP None WOD
1:00 ME Strict HSPU
5:00 ME KB Snatch 24/16kg (apportion reps anyhow, but try to keep reps even)
1:00 ME Strict HSPU
3:00 ME KB Snatch 24/16kg (apportion reps anyhow, but try to keep reps even)
1:00 ME Strict HSPU		 159 reps
Performed as RX