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Athlete Date Sort Location Workout Name Description Results
John Kavanaugh 04/05/2013 CrossFit ATP CrossFit Games Open 13.5 Complete as many rounds and reps as possible in 4 minutes of:
100/65 pound Thruster, 15 reps
15 Chest to bar Pull-ups

If 90 reps (3 rounds) are completed in under 4 minutes, time extends to 8 minutes.
If 180 reps (6 rounds) are completed in under 8 minutes, time extends to 12 minutes.
If 270 reps (9 rounds) are completed in under 12 minutes, time extends to 16 minutes.
Etc.		 0 rounds 51 reps
Performed as RX
John Kavanaugh 03/29/2013 CrossFit ATP None CrossFit Games Open Workout 13.4:

7 minute AMRAP of:
3 Clean and jerk
3 Toes-to-bar
6 Clean and jerk
6 Toes-to-bar
9 Clean and jerk
9 Toes-to-bar
12 Clean and jerk
12 Toes-to-bar
15 Clean and jerk
15 Toes-to-bar
18 Clean and jerk
18 Toes-to-bar...

This is a timed workout. If you complete the round of 18, go on to 21. If you complete 21, go on to 24, etc.

Loads: 135 pounds for men / 95 pounds for women		 62 reps
Performed as RX
John Kavanaugh 03/06/2013 CrossFit ATP None WOD: Buy in KB Swings 50 reps (24/32)
3 RDS
Handstand Walk 50ft. (Shoulder touches 20 L/R)
T2B 15 reps
Cash out KB swings 50reps (24/32)
 10m 03s
Workout Scaled
John Kavanaugh 02/27/2013 CrossFit ATP None 1 mile
20-15-10-5
Pull Ups
5-10-15-20
Push Press (95/135)
1 Mile
 21m 20s
Workout Scaled
John Kavanaugh 02/13/2013 CrossFit ATP None WOD
75 HSPU for time
Starting with 20 Dubs EMOM

Core
Five rounds
V-sit ups 40:20
 9m 58s
Performed as RX
John Kavanaugh 02/12/2013 CrossFit ATP None metcon
5rds 2:1
cleans- 3 reps 205/155 rx (90% of 1 rm comp)
max pushup release
 124 reps
Workout Scaled
John Kavanaugh 02/04/2013 CrossFit ATP None METCON
3 RFT
30 SDHP (32/24)
25 Wall Balls (20/14)

CORE
T2B 3xME
 7m 12s
Workout Scaled
John Kavanaugh 02/01/2013 CrossFit ATP None WOD
5 RFT
4 Thrusters @ 80%
8 Pull ups
12 burpees

Core
100 Russian twists
 12m 10s
Performed as RX
John Kavanaugh 01/30/2013 CrossFit ATP Grace METCON *** TEST *** (Members record time for "Grace" only)
"Grace"
Clean and Jerk-30 reps 95/135
... THEN.. NO REST....
3 rounds
150 DU's
20 Superman push ups
 23m 00s
Workout Scaled
John Kavanaugh 01/29/2013 CrossFit ATP None METCON (compare to 10/18/12)
AMRAP 12 mins
20 KB swings (32/24)
10 Box jumps (24/20)

CORE
50 bar rollouts
 7 rounds 0 reps
Workout Scaled
John Kavanaugh 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		 78 reps
Workout Scaled
John Kavanaugh 01/25/2013 CrossFit ATP None
40-30-20-10 Pull ups
10-20-30-40 Burpee wall ball (20/14)		 20m 13s
Workout Scaled
John Kavanaugh 01/23/2013 CrossFit ATP None WOD

1 mile run
200' OH walking lunges (45/25)
1 mile run		 16m 18s
Performed as RX
John Kavanaugh 06/29/2012 CrossFit ATP None "Baby Sian"

800 meters
125 dubs
800 meters
125 dubs
800 meters
 16m 46s
Performed as RX
John Kavanaugh 06/25/2012 CrossFit ATP BMB WOD 2 WOD
50 Buy in Hang Power Cleans-F65/M95
OHS-10 reps
KB Farmers carry in the rack-F12kg/M16kg		 13m 36s
Performed as RX
John Kavanaugh 06/23/2012 CrossFit ATP None Three rounds
Wall jumps-5
200 ft burpee broad jump
Dubs-50		 20m 00s
Workout Scaled
John Kavanaugh 06/22/2012 CrossFit ATP None WOD
15-12-9-6-3
Cleans-F95/M135
Muscle ups
Jump slamball		 13m 46s
Workout Scaled
John Kavanaugh 06/20/2012 CrossFit ATP Fran Three rounds, 21-15- and 9 reps, for time of:
95/65 pound Thruster
Pull-ups		 6m 50s
Performed as RX
John Kavanaugh 06/19/2012 CrossFit ATP Randy 75/55 pound Power snatch, 75 reps for time. 9m 59s
Performed as RX
John Kavanaugh 06/18/2012 CrossFit ATP None Three rounds
100 dubs (mod 300 singles)
Reverse lunges- 10 reps (95/135)
Ring Dips-15 reps		 14m 21s
Performed as RX
John Kavanaugh 06/11/2012 CrossFit ATP None WOD
"Jorge 44"
Air Squats
Pull ups
Body weight walking lunges
Push up release
440 meters
Hang Power cleans-95/65
Vsit ups
Spiderman pushups
KB swings-24/16
Burpees
Pushpress-95/65		 38m 39s
Performed as RX
John Kavanaugh 06/08/2012 CrossFit ATP None WOD: 3 rounds of:
Box Jumps 20 reps (24/30)
OH Lunges 200 ft. (25/45)
Dubs 50
 20m 52s
Performed as RX
John Kavanaugh 06/06/2012 CrossFit ATP None WOD: 1-2-3-4-5-6-7-8-9-10
KB Thrusters L/R (F12/M16)
Slam ball (F20/M30)
Pull-ups
 13m 01s
Performed as RX
John Kavanaugh 06/01/2012 CrossFit ATP None WOD: Partner 20 min. AMRAP
Partner 1: OHS F65/M95 for reps while,
Partner 2: Sled push 10 meters, 5 burpees, Sled push 10 meters
 12m 58s
Workout Scaled
John Kavanaugh 05/31/2012 CrossFit ATP None WOD: 3 rounds
SDHP 15 reps (F75/M95)
Ring Pushups 12 reps
Wallballs 10 reps
 5m 21s
Performed as RX
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