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Athlete Date Sort Location Workout Name Description Results
John McCarthy 03/03/2013 CrossFit ATP None 40x Push-ups
20x KB swings (53#/36#)
10x Pull-ups
Run 400m
10x Pull-ups
20x KB swings (53#/36#)
40x Push-ups 		10m 02s
Workout Scaled
John McCarthy 03/01/2013 CrossFit ATP None WOD:
40-30-20-10
Thrusters (65/95)
50-100-150-200
Dubs		 18m 58s
Workout Scaled
John McCarthy 02/28/2013 CrossFit ATP None WOD: 10 RDS 90:45
KB Swings(24/16)

CORE: 5Rds 40:20
Russian Twist
 22m 30s
Workout Scaled
John McCarthy 02/27/2013 CrossFit Tallahassee Abbate Run 1 mile
155 pound Clean and jerk, 21 reps
Run 800 meters
155 pound Clean and jerk, 21 reps
Run 1 Mile		 33m 00s
Workout Scaled
John McCarthy 02/25/2013 Crossfit tally None Amrap 10 min
Snatch
30x 75
30x 95
30x 125		 51 reps
Workout Scaled
John McCarthy 02/24/2013 Home None 100 sit ups
75 kb swings (American) 20 kg
50 wall balls 20 lbs
75 kbs swings
100 sit ups
 21m 11s
Performed as RX
John McCarthy 02/22/2013 CrossFit ATP None WOD:Chipper
Front Squat 20 reps (205/155) RX out of rack only
Box Jumps 30 reps (30/24)
KB Swings 40 reps (32/20)
Wall Balls 50 reps (20/14)
 8m 38s
Workout Scaled
John McCarthy 02/20/2013 CrossFit ATP None Strength: Weighted Pullups
5-5-3-3-1-1

Then 5 Rounds for Time:
40 Double Unders
20 Toes to Bar
10 Hand Release Push Ups
 14m 16s
Workout Scaled
John McCarthy 02/19/2013 Kings pointe Crossfit None
Strength: Front Squats
54-6

Then 12 Min AMRAP:
15 KBS (53/35#)
10 Push Press (95/65#)
300m Run
 3 rounds 25 reps
Workout Scaled
John McCarthy 02/18/2013 Lake Mary Crossfit None 7 rounds
Ohs 7 55 lbs
Burpee boxjumps 7 24 in		 11m 59s
Workout Scaled
John McCarthy 02/15/2013 CrossFit ATP Nancy 5 rounds for time of:
400 meter run
95/65 pound Overhead squat, 15 reps		 16m 24s
Workout Scaled
John McCarthy 02/13/2013 CrossFit ATP None WOD
75 HSPU for time
Starting with 20 Dubs EMOM

Core
Five rounds
V-sit ups 40:20
 11m 45s
Workout Scaled
John McCarthy 02/11/2013 CrossFit ATP None WOD
AMRAP 12min 10/18/12
20KB (24/16) Snatch
10 box jumps (20/24) (24/30)

5 rds
40:20 planks
 8m 00s
Workout Scaled
John McCarthy 02/09/2013 CrossFit ATP None Thrusters-150 reps 35/45
400 meters

Any time the bar stops, run 400 meters
*Thrusters must be done on medball		 30m 42s
Workout Scaled
John McCarthy 02/08/2013 CrossFit ATP None METCON
For 20 mins
Every EVEN minute
10 burpees
Every ODD minute
2 Cleans @ 85%
 20m 00s
Performed as RX
John McCarthy 02/06/2013 CrossFit ATP None METCON *** TEST *** (Members record)
"Eva"
5 RFT
800 m run
30 American swings (32/24)
30 Pull ups
 40m 58s
Workout Scaled
John McCarthy 02/01/2013 CrossFit ATP None WOD
5 RFT
4 Thrusters @ 80%
8 Pull ups
12 burpees

Core
100 Russian twists
 10m 10s
Workout Scaled
John McCarthy 01/31/2013 CrossFit ATP None WOD
3 RFT
800 m run
15 SDHP (115/75)
 16m 10s
Workout Scaled
John McCarthy 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
 19m 14s
Workout Scaled
John McCarthy 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		 79 reps
Workout Scaled
John McCarthy 01/23/2013 CrossFit ATP None WOD

1 mile run
200' OH walking lunges (45/25)
1 mile run		 19m 58s
Workout Scaled
John McCarthy 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		 24m 32s
Workout Scaled
John McCarthy 01/18/2013 CrossFit ATP None WOD: 4 RDS 3:1
Partner WOD
Partner 1 Prowler Push High 10 meters/Low 10 meters
Partner 2 ME KB American Swings (16/24)		 249 reps
Workout Scaled
John McCarthy 01/14/2013 CrossFit ATP None AMRAP
Two min work one min rest
DL-135/205
K2E
Pushup release
Box jumps
Wallballs
Total running count		 164 reps
Workout Scaled
John McCarthy 01/12/2013 CrossFit ATP None Annie Jacked!

Buy in-800 meters

50-40-30-20-10
Double unders
Sit ups

Buy out-800 meters		 18m 19s
Workout Scaled
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