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Athlete Date Sort Location Workout Name Description Results
John Kavanaugh 03/22/2012 CrossFit ATP WOD Three rounds
Deadlift-12 reps F135/M205
Wallballs-12 reps
800 meters		 14m 10s
Workout Scaled
John Kavanaugh 03/21/2012 CrossFit ATP WOD 10-9-8-7-6-5-4-3-2-1
OHS-F65/M95
Muscle ups
KB Clean-F16/M24
 21m 32s
Workout Scaled
John Kavanaugh 03/20/2012 CrossFit ATP WOD 21-15-9
Split jerk-F95/M135
400 meters (each set)		 10m 13s
Workout Scaled
John Kavanaugh 03/19/2012 CrossFit ATP WOD 100 Dubs
90 Air squats
80 Abmat situps
70 Box jumps
60 Ring pushups
50 Snatches F35/M45
40 OH Swings F20/M32
30 HSPU
20 Up/Downs
10 Strict pullups		 35m 14s
Workout Scaled
John Kavanaugh 03/06/2012 CrossFit ATP WOD 9-7-5-3
Muscle ups
DL-F205/M315
Dubs-30 each set
 14m 52s
Workout Scaled
John Kavanaugh 03/05/2012 CrossFit ATP WOD Four Rounds

KB Russian Swing- 15 reps F20/M32
Pullups-15 reps
L-sit dips-15 reps
400 meters		 16m 23s
Workout Scaled
John Kavanaugh 03/02/2012 CrossFit ATP WOD WORKOUT 12 . 2

MEN - includes Masters Men up to 54 years old

Proceed through the sequence below completing as many reps as possible in 10 minutes of:
75 pound Snatch, 30 reps
135 pound Snatch, 30 reps
165 pound Snatch, 30 reps
210 pound Snatch, as many reps as possible



WOMEN - includes Masters Women up to 54 years old

Proceed through the sequence below completing as many reps as possible in 10 minutes of:
45 pound Snatch, 30 reps
75 pound Snatch, 30 reps
100 pound Snatch, 30 reps
120 pound Snatch, as many reps as possible



MASTERS MEN - includes Masters Men 55

Proceed through the sequence below completing as many reps as possible in 10 minutes of:
45 pound Snatch, 30 reps
75 pound Snatch, 30 reps
100 pound Snatch, 30 reps
120 pound Snatch, as many reps as possible



MASTERS WOMEN - includes Masters Women 55

Proceed through the sequence below completing as many reps as possible in 10 minutes of:
35 pound Snatch, 30 reps
55 pound Snatch, 30 reps
75 pound Snatch, 30 reps
90 pound Snatch, as many reps as possible		 71 reps
Workout Scaled
John Kavanaugh 03/01/2012 CrossFit ATP WOD WOD
Three rounds
Push jerk-10 reps F65/M95
Pullups 10 reps
800 meters		 14m 14s
Workout Scaled
John Kavanaugh 02/29/2012 CrossFit ATP WOD WOD
1-2-3-4-5-6-7-8-9.....
Complete as many in 20 min. of:
Front Squat-F95/M135
HSPU
KB OH Swing-F16/M24
T2R


 7 reps
Workout Scaled
John Kavanaugh 02/28/2012 CrossFit ATP Skill/Strength Skill
Sumo DL
Strength
Sumo DL-F135/M205
7 reps on the min for 7 min		 185# lbs
Performed as RX
John Kavanaugh 02/28/2012 CrossFit ATP WOD WOD
400 meters to start
21-15-9
SDLHP-F75/M115
Box jump
Pushup release
400 meters to finish		 11m 51s
Workout Scaled
John Kavanaugh 02/27/2012 CrossFit ATP WOD 10 minutes to find:
Strict Press-1 Rm

WOD
AMRAP in 15 minutes
3 Muscle ups
6 OHS F75/M115
9 Wallballs
12 Situps (ab mats)
15 Dubs		 4 rounds 0 reps
Workout Scaled
John Kavanaugh 02/25/2012 CrossFit ATP Tabata *itch! 20:10 for eight rounds of:

KB OH Swing-M16/F12
T2B
Crazy ropes
ab situps
pushup release
OH reverse plate lunges-alternate R/L (F10/M25)
Air squats		 27m 00s
Performed as RX
John Kavanaugh 02/23/2012 CrossFit ATP WOD WOD
Three rounds:
Snatch-15 reps F65/M95
400 meters		 11m 22s
Workout Scaled
John Kavanaugh 02/22/2012 CrossFit ATP WOD WOD
Five rounds
Back squat-10 reps F95/M135
Windshield wipers-10 reps R/L
HSPU-10 reps
100 meters sprint
 17m 23s
Workout Scaled
John Kavanaugh 02/21/2012 CrossFit ATP Skill/Strength Skill
Thruster- progression of lift
Strength
Thruster-3-3-3-3-3-3-3
*Go up in weight each set		 125# lbs
Performed as RX
John Kavanaugh 02/21/2012 CrossFit ATP Fran Three rounds, 21-15- and 9 reps, for time of:
95/65 pound Thruster
Pull-ups		 5m 58s
Workout Scaled
John Kavanaugh 02/20/2012 CrossFit ATP WOD 10-9-8-7-6-5-4-3-2--1
Power Cleans-F115/M155
Ring Pushups
Hose Sprint-100 ft each set		 19m 29s
Workout Scaled
John Kavanaugh 02/07/2012 CrossFit ATP WOD WOD
10-9-8-7-6-5-4-3-2-1
Pushpress-F75/M115 (from floor)
Pullups
Burpees		 13m 20s
Workout Scaled
John Kavanaugh 01/27/2012 CrossFit ATP Brandon's Birthday WOD 19 muscle-ups
19 HSPU
19 pullups
19 kb snatch [38 for two-hand modified]
19 dubs
19 T2B
19 burpees
19 wallballs
19 air squats
19 push up release
19 butterfly situps
19 box jumps
19 tuck squats
19 kb SDLHP
19 pistols R/L
19 med ball cleans
19 slamballs
19 50m sprints [Only completed 7]

100 ft sled push b/w each exercise		 45m 00s
Workout Scaled
John Kavanaugh 01/26/2012 CrossFit ATP WOD 21-15-9
Split Snatch-F65/M95
Box jump burpees
Ring Pushups		 13m 29s
Workout Scaled
John Kavanaugh 01/26/2012 CrossFit ATP Skill/Strength Skill
Split Snatch-progression of lift
Strength
Split Snatch-4 sets x 10 reps 65%		 65# lbs
Performed as RX
John Kavanaugh 01/25/2012 CrossFit ATP WOD AMRAP 4 blocks of 5 min each
Wall Walks-3
Strict Pullups-5
Back Squats-7 (F95/M135)		 0 rounds 182 reps
Workout Scaled
John Kavanaugh 01/24/2012 CrossFit ATP Skill/Strength Skill
Strict press-progression and corrections of lift

Strength
Push press (out of rack)
5-5-5-5-5-5-5 (up to 115#)

 115# lbs
Performed as RX
John Kavanaugh 01/24/2012 CrossFit ATP WOD WOD
4 rounds
Push press 10 reps (F95/M135)
KB OH swing 12 reps (F16kg/M20kg)
400 meters
 12m 30s
Workout Scaled
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