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Athlete Date Sort Location Workout Name Description Results
Heather Z 05/07/2012 CrossFit Lake Mary None 12 minute AMRAP of:

15 OHS 95/65#
20 Lateral Jumps (over BB)
25 Ab-Mat Situps		 4 rounds 6 reps
Workout Scaled
Heather Z 05/01/2012 CrossFit Lake Mary None Wendler Week 3 Back Squats

75% x 5
85% x 3
95% x 1 or more

then
Raid Games WOD 2
7min AMRAP
7 DL 155/225
7 Burpee Bar Jumps		 5 rounds 14 reps
Workout Scaled
Heather Z 04/20/2012 CrossFit Lake Mary None 3 rounds for time

40 Hand Release Push=ups

30 Pull-ups

20 Lunges per leg		 17m 36s
Workout Scaled
Heather Z 04/18/2012 CrossFit Lake Mary DT Five rounds for time of:
155 pound Deadlift, 12 reps
155 pound Hang power clean, 9 reps
155 pound Push jerk, 6 reps		 10m 28s
Workout Scaled
Heather Z 04/16/2012 CrossFit Lake Mary Michael Three rounds for time of:
Run 800 meters
50 Back Extensions
50 Sit-ups		 34m 26s
Performed as RX
Heather Z 04/16/2012 CrossFit Lake Mary Michael Three rounds for time of:
Run 800 meters
50 Back Extensions
50 Sit-ups		 34m 26s
Performed as RX
Heather Z 04/12/2012 CrossFit Lake Mary None Wendler Week 4 Strict Press

40% for 5reps

50% for 5 reps

60% for 5 reps

Tabata!

Tabata Run
Rest 1 minute
Tabata Squat
Rest 1 minute
Tabata Hang Power Cleans 35/45
Rest 1 minute
Tabata Push-up
Rest 1 minute
Tabata Sit-up		 387 reps
Performed as RX
Heather Z 04/10/2012 CrossFit Lake Mary None Wendler Week 4 Back Squats
40% x 5 reps
50% x 5 reps
60% x 5 reps

"Fran"
21-15-9
Thrusters 65/95
Pull-ups		 4m 58s
Workout Scaled
Heather Z 04/09/2012 CrossFit Lake Mary None 3min AMRAP for 5 Rounds of

3 DL 115/155

5 Burpees

9 Air Squats

rest 1 min between rounds		 0m 01s
Performed as RX
Heather Z 04/06/2012 CrossFit Lake Mary None 3min AMRAP for 5 Rounds of

3 DL 115/155

5 Burpees

9 Air Squats

rest 1 min between rounds		 20 rounds 0 reps
Performed as RX
Heather Z 04/04/2012 CrossFit Lake Mary Brenton Five rounds for time of:
Bear crawl 100 feet
Standing broad-jump, 100 feet

Do three Burpees after every five broad-jumps. If you've got a twenty pound vest or body armor, wear it.		 12m 25s
Performed as RX
Heather Z 04/02/2012 CrossFit Lake Mary Cindy Complete as many rounds in 20 minutes as you can of:
5 Pull-ups
10 Push-ups
15 Squats		 14 rounds 0 reps
Workout Scaled
Heather Z 03/30/2012 CrossFit Lake Mary None 4 Rounds

15 Slam Balls 20/30

12 Box Jumps 20/24

9 Hang Power Snatch 55/95

150m Run		 9m 57s
Workout Scaled
Heather Z 03/26/2012 CrossFit Lake Mary None 5 Deadlifts 115/75#
5 Hang Power Cleans 115/75#
5 Push Jerks 115/75#
Run 400m
2 rounds of the BB complex
Run 400m
1 round of the BB complex



Courtsey of Outlaw CrossFit		 12m 20s
Workout Scaled
Heather Z 03/06/2012 CrossFit Lake Mary None Push Press

3-3-3-3-3

then

3 rounds for time of:

Run 400m
20 KBS 24/16kg
15 T2B		 11m 36s
Performed as RX
Heather Z 03/05/2012 CrossFit Lake Mary None Strength
Front Squat
3-3-3-3-3 used 105lbs

WOD
5 Rounds
7 Hang Squat cleans (115,85)
9 Hand-Release Push-ups
12 Pull-ups		 17m 48s
Workout Scaled
Heather Z 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		 6m 14s
Workout Scaled
Heather Z 02/28/2012 CrossFit Lake Mary None 10min AMRAP

6 Hang Power Snatches F65/M85

9 T2B

12 Box Jumps F20/M24		 6 rounds 14 reps
Workout Scaled
Heather Z 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		 254 reps
Workout Scaled
Heather Z 02/25/2012 CrossFit Lake Mary None In Honor of Mark Steinyman Steinarts 30 years of service

30 Hang Power Cleans F75/M95

5 Tire Flips

30m Prowler Push F100/M150

5 Tire Flips

30 OHS F75/M95

5 Tire Flips

30m Prowler Push F100/M150

5 Tire Flips

30 T2B

5 Tire Flips

30m Prowler Push F100/M150

5 Tire Flips		 13m 47s
Workout Scaled
Heather Z 02/24/2012 CrossFit Lake Mary None 15 min to work on 1rm Clean

then

21-15-9

Hang Power Snatch F55/M85

Pull-ups

BF Sit-ups		 1h 40m 00s
Workout Scaled
Heather Z 02/23/2012 CrossFit Lake Mary None Workout 12.1

Complete as many reps as possible in 7 minutes of:

Burpees

This workout begins from the standing position. The Athlete will move from flat on the ground to touching an object with both hands that is 6 inches above their max reach. Score is total reps completed.

Then

7 Rounds of Cindy for time
5 Pull-ups
10 Push-ups
15 Air Squats
 91 reps
Performed as RX
Heather Z 02/23/2012 CrossFit Lake Mary None Workout 12.1

Complete as many reps as possible in 7 minutes of:

Burpees

This workout begins from the standing position. The Athlete will move from flat on the ground to touching an object with both hands that is 6 inches above their max reach. Score is total reps completed.

Then

7 Rounds of Cindy for time
5 Pull-ups
10 Push-ups
15 Air Squats
 91 reps
Performed as RX
Heather Z 02/22/2012 CrossFit Lake Mary None Every Min. 4 Burpees
2 Rds of
15 Thrusters F45/M75
15 SDLHP F45/M75
15 Push jerks F45/M75
15 Front squats F45/M75		 8m 57s
Performed as RX
Heather Z 02/21/2012 CrossFit Lake Mary None 5 Rounds

6 Power Cleans F95/M135

10 Hand Release Push Ups

14 Box Jumps F20/M24		 8m 54s
Workout Scaled
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