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Athlete Date Sort Location Workout Name Description Results
Demetri Rapanos 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 00s
Performed as RX
Demetri Rapanos 07/11/2013 CrossFit ATP None 5 rds
200m sprint
Sled push heavy
 9m 49s
Performed as RX
Demetri Rapanos 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 56s
Workout Scaled
Demetri Rapanos 02/06/2013 CrossFit ATP None METCON *** TEST *** (Members record)
"Eva"
5 RFT
800 m run
30 American swings (32/24)
30 Pull ups
 44m 40s
Workout Scaled
Demetri Rapanos 02/04/2013 CrossFit ATP None METCON
3 RFT
30 SDHP (32/24)
25 Wall Balls (20/14)

CORE
T2B 3xME
 8m 29s
Workout Scaled
Demetri Rapanos 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		 101 reps
Workout Scaled
Demetri Rapanos 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		 101 reps
Workout Scaled
Demetri Rapanos 01/23/2013 CrossFit ATP None WOD

1 mile run
200' OH walking lunges (45/25)
1 mile run		 19m 18s
Performed as RX
Demetri Rapanos 01/21/2013 CrossFit ATP None WOD

10,9,8,7,6,5,4,3,2,1
Bodyweight deadlift
Pistols (L/R)
100 m sprint		 23m 22s
Workout Scaled
Demetri Rapanos 01/11/2013 CrossFit ATP Helen Three rounds for time:
Run 400 meters
KB OH Swings-21 reps 16kg/24kg
12 Pull-ups		 12m 02s
Performed as RX
Demetri Rapanos 12/05/2012 CrossFit ATP None WOD:Chipper
100 air squat
90 ab/mat sit-ups
800 meters
70 Wall balls
60 swings 24/16
50 box jumps
400 meters
30 HSPU
20 OHS 75/55
10 wall jumps
 27m 27s
Workout Scaled
Demetri Rapanos 11/12/2012 CrossFit ATP None WOD:Four rounds
15 DL 225/185
400 meters
15 T2B
400 meters
 26m 47s
Workout Scaled
Demetri Rapanos 10/26/2012 CrossFit ATP None 100 Dubs/300 singles
21-15-9
Snatch-65/95
Barbell burpees (each jump counts as one)
100 Dubs/300 singles		 13m 09s
Performed as RX
Demetri Rapanos 10/17/2012 CrossFit ATP Angie For time:
100 Pull-ups
100 Push-ups
100 Sit-ups
100 Squats		 15m 04s
Performed as RX
Demetri Rapanos 10/15/2012 CrossFit ATP None WOD:5 Rds; 3:1
200 meters
duration of time DL for reps (225/185)
 133 reps
Workout Scaled
Demetri Rapanos 10/10/2012 CrossFit ATP None Chipper
100 Dubs
90 sit-ups
80 Squats
70 Ring dips
60 Box Jumps
50 Wall Balls
40 Walking Lunges
30 Pull ups
20 HSPU
10 OHS
 23m 49s
Performed as RX
Demetri Rapanos 10/08/2012 CrossFit ATP None WOD: 10-9-8-7-6-5-4-3-2-1
DL (BW)
Pistols L/R
100 meter SPRINT
 22m 05s
Performed as RX
Demetri Rapanos 10/03/2012 CrossFit ATP None Three rounds
Clean and Jerk 95/135 15 reps
T2B 15 reps
Dubs 100/300
 23m 07s
Workout Scaled
Demetri Rapanos 09/12/2012 CrossFit ATP None 40 reps of everything (35/45)
400
Back Squat
Front Squat
OHS
400 meters
Strict Press
Push Press
Push Jerk
400
Hang power snatch
Hang power clean
 23m 50s
Performed as RX
Demetri Rapanos 08/24/2012 CrossFit ATP None WOD: 5 Rds of 3min. on/3 min. off
Sled Push 10 meters high bar/ 10 meters low bar(180/270)
Jump Slam Balls ME

*Competitors WOD: 40 sets of
Heavy KB swings 15/15
 180 reps
Performed as RX
Demetri Rapanos 07/25/2012 CrossFit ATP None WOD: OHSwing 100 reps (16/24)
200
OHSwings 80 reps
400
OHSwing 60 reps
800
OHSwings 80 reps
400
OHSwings 100 reps
200
 39m 43s
Workout Scaled
Demetri Rapanos 07/23/2012 CrossFit ATP None WOD

20 Burpee Pull-up buy in:

21-15-9 of,
Cleans (95/135)
T2R

Cash out 20 Burpee Pull-up
 16m 58s
Workout Scaled
Demetri Rapanos 07/20/2012 CrossFit ATP None WOD: 3 Rounds of:
OH Lunges 100 ft. (25/45)
Wall Jumps with Slam Ball throw 5 reps
100 meter Sprint
 12m 14s
Workout Scaled
Demetri Rapanos 07/18/2012 CrossFit ATP None Chipper
100 Air Squats
90 Ab Mat Situps
800 meter
70 Wallballs
60 KB Swing (16/24)
50 Box jump
400 meter
30 OHS (55/75)
20 Hindu pushups
10 muscle ups
 29m 29s
Performed as RX
Demetri Rapanos 07/16/2012 CrossFit ATP None WOD: 3 Rounds
Dubs 100/300
Sled Push (270/180) 100 ft.
50 meter Sprint		 12m 10s
Workout Scaled
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