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Athlete Date Sort Location Workout Name Description Results
Heather Z 02/17/2012 CrossFit Lake Mary None 21-15-9 reps for time of:
Power clean F85/M115
Thruster F85/M115		 8m 15s
Workout Scaled
Heather Z 02/16/2012 CrossFit Lake Mary None 3 Rounds of:
30 Push Press
50 Sit-Ups
800 Meter Run		 27m 57s
Workout Scaled
Heather Z 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		 4 rounds 0 reps
Workout Scaled
Heather Z 02/14/2012 CrossFit Lake Mary None “Valentines Day Massacre”

14min AMRAP

14 SDLHP F75/M95

14 Box Jumps F20/M24

14 Pull-ups

14 Push-ups		 4 rounds 0 reps
Workout Scaled
Heather Z 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		 2 rounds 24 reps
Workout Scaled
Heather Z 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		 2 rounds 19 reps
Performed as RX
Heather Z 02/10/2012 CrossFit Lake Mary None Strict Press

3-3-3-3

" Afterburner "
5 Rounds For Time:
12 Thrusters (65, 45)
150 Meter Run

courtesy of CFNE		 7m 36s
Performed as RX
Heather Z 02/09/2012 CrossFit Lake Mary None “Tabata!”

Tabata Run
Rest 1 minute
Tabata Squat
Rest 1 minute
Tabata Pull-up
Rest 1 minute
Tabata Push-up
Rest 1 minute
Tabata Sit-up

The Tabata interval is 20 seconds of work followed by 10 seconds of rest for 8 intervals.		 397 reps
Workout Scaled
Heather Z 02/08/2012 CrossFit Lake Mary None " Earthquake "
4 Rounds For Time:
21 Wall Balls (20, 14)
15 Hang Power Cleans (115,75)
9 Burpee Pull Ups



Courtsey of CFNE		 16m 23s
Workout Scaled
Heather Z 02/02/2012 CrossFit Lake Mary None Strict Pull-ups

5-5-5-5-5

then

21-15-9

Hang Power Cleans F75/M115

KTE

Pull-ups		 13m 11s
Workout Scaled
Heather Z 02/01/2012 CrossFit Lake Mary None Strict Press

3-3-3-3-3 maxed at 75lbs

then

12min AMRAP

10 Push Press F75/M95 ** I did 70lbs

15 Hand Release Push-ups

20 Sit-ups		 5 rounds 6 reps
Workout Scaled
Heather Z 01/31/2012 CrossFit Lake Mary None 1) Back Squat:
1x10 @50% 85lbs
1X8 @ 60%, 105 lbs
1X5 @ 75%, 125lbs
1X4 @ 85%, 145
1X3 @ 90%, 155
rest 2 min. between each set.

3 rounds for total reps of:

2 minutes ME Plate (hugging) Front Squats 45/25#
-rest 1 minute
2 minutes ME Lateral Jumps 12"-rest 1 minute		 375 reps
Performed as RX
Heather Z 01/30/2012 CrossFit Lake Mary Randy 75 pound Power snatch, 75 reps for time. 7m 35s
Workout Scaled
Heather Z 01/26/2012 CrossFit Lake Mary None 3 Rounds for time:

50 American KB Swings F16kg/M24kg

150m Overhead Barbell Walk F45/M65		 22m 21s
Performed as RX
Heather Z 01/25/2012 CrossFit Lake Mary None 3 Rounds
30 Squat cleans (95,65)
30 Pull-ups
Run 400 meters		 36m 14s
Workout Scaled
Heather Z 01/23/2012 CrossFit Lake Mary None 800m Run

20min AMRAP

5 Hand Release Push-ups

10 Sit-ups

15 Air Squats		 25 rounds 0 reps
Performed as RX
Heather Z 01/21/2012 CrossFit Lake Mary None 800m Run
50 Push-ups from toes
40 Box jumps (24/20)
30 Burpees
20 KTE
10 Kipping		 17m 43s
Performed as RX
Heather Z 01/20/2012 CrossFit Lake Mary None Run 400m

30 x Mb Clean F14/M20
15 x Push Jerks F75/M95

Run 800m

20 x Mb Clean
10 x Push Jerks

Run 400m

10 x Mb Cleans
5 x Push Jerks		 16m 40s
Workout Scaled
Heather Z 01/19/2012 CrossFit Lake Mary None 21 Box Jumps
21 Sit-ups
Walking lunge 100 ft.
18 Box Jumps
18 Sit-ups
Walking lunge 100 ft.
15 Box Jumps
15 Sit-ups
Walking lunge 100 ft.
12 Box Jumps
12 Sit-ups
Walking lunge 100 ft.
9 Box Jumps
9 Sit-ups
Walking Lunge 100 ft.
6 Box Jumps
6 Sit-ups
 20m 11s
Performed as RX
Heather Z 01/18/2012 CrossFit Lake Mary None 1 mile TT- 8:04

then

800m Run

25 KB Swings F35/M53

50 BF Sit-Ups

400m Run		 10m 08s
Performed as RX
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