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Athlete Date Sort Location Workout Name Description Results
John McCarthy 01/11/2013 CrossFit ATP Helen Three rounds for time:
Run 400 meters
KB OH Swings-21 reps 16kg/24kg
12 Pull-ups		 12m 31s
Workout Scaled
John McCarthy 01/09/2013 CrossFit ATP None METCON
"The tears of the spider monkey" (Outlaw Way)
7 RFT
20 push press (75/55)
20 OH Squats (75/55)		 19m 40s
Workout Scaled
John McCarthy 01/07/2013 CrossFit ATP None WOD
10-9-8-7-6-5-4-3-2-1
Power Cleans 135/185
2-4-6-8-10-12-14-16-18-20
Wallballs 14/20		 18m 20s
Workout Scaled
John McCarthy 01/02/2013 CrossFit ATP None METCON
(10 min cap)
21-15-9
Power snatches (115/75)
Ring dips

Rest 5 mins
(10 min cap)
21-15-9
Push press (115/75)
Pull ups		 20m 52s
Workout Scaled
John McCarthy 12/31/2012 CrossFit ATP None Four rounds
Sled pull-200 ft
200 meter sprint
Burpee box jump-12 (clear box) 20/24
 20m 41s
Workout Scaled
John McCarthy 12/28/2012 CrossFit ATP None WOD: OHS 100reps (65/95)
*penalty for dropping bar is 3 reverse burpees		 6m 59s
Workout Scaled
John McCarthy 12/26/2012 CrossFit ATP None WOD: EMOM for 10 min.
Push Press 3 reps (95/135)
ME Dubs
*final score # of Dubs
 0 rounds 171 reps
Workout Scaled
John McCarthy 12/24/2012 CrossFit ATP None WU: Pull up drills
WOD: Roy 5Rds
DL 15 reps (155/225)
Box Jumps 20 reps (20/24)
Pull-ups 25 reps
 27m 14s
Workout Scaled
John McCarthy 12/21/2012 CrossFit ATP None WOD:5Rds
Sled Push (90/180) 200 ft.
Wall Climbs 3 reps
400 Meters		 26m 21s
Performed as RX
John McCarthy 12/19/2012 CrossFit ATP None WOD:4Rds
HSPU 10 reps
OHWalking Lunges 100ft (25/45)
Dubs 100
 25m 47s
Workout Scaled
John McCarthy 12/14/2012 CrossFit ATP None WOD:
400 meters
Karen
Sled 100 Ft. (270/180) High Bar
Fran
400 meters		 27m 24s
Workout Scaled
John McCarthy 12/10/2012 CrossFit ATP Diane 21-15-9 reps of:
185/225 pound Deadlift
Handstand push-ups		 4m 13s
Workout Scaled
John McCarthy 12/05/2012 CrossFit ATP None WOD:Chipper
100 air squat
90 ab/mat sit-ups
800 meters
70 Wall balls
60 swings 24/16
50 box jumps
400 meters
30 HSPU
20 OHS 75/55
10 wall jumps
 34m 00s
Workout Scaled
John McCarthy 12/03/2012 CrossFit ATP None WOD: 1 mile
SD 21 reps (185/155)
800
SD 21 reps
1 mile
 24m 42s
Workout Scaled
John McCarthy 12/01/2012 CrossFit ATP None Three rounds
800 meters
100 KB Swings		 30m 30s
Workout Scaled
John McCarthy 11/30/2012 CrossFit ATP None Metcon

40-30-20-10 Thrusters 95/65
50-100-150-200 Double unders		 25m 15s
Workout Scaled
John McCarthy 11/24/2012 CrossFit ATP None 3 round
16 kg
20
24
28
32
1 minute each Kb swing
1 minute rest each round
 332 reps
Performed as RX
John McCarthy 11/23/2012 at home 10's 10 RFT 150m Run 10 HR Pushups 10 BF Situps 10 Supermans 22m 10s
Workout Scaled
John McCarthy 11/22/2012 Home Kb Kb swings 80 40 20 40 80. 24kg
Push ups. 40 20 10 20 40
Pull ups. 20 10 5 10 20		 24m 10s
Workout Scaled
John McCarthy 11/21/2012 CrossFit ATP None 400 meter carry in rack of (135/95)
every 15 steps 1 thruster
*penalty for dropping bar is 5 burpees
 28m 51s
Workout Scaled
John McCarthy 11/17/2012 at home KB Workout 4 rds
40 db kb swings (12 kgs)
30 russian twists (12 kgs)
20 push ups
10 front squats (double kb 12kgs)
 14m 22s
Workout Scaled
John McCarthy 11/14/2012 CrossFit ATP None WOD:2 min. ME/ 1 min. rest
Pull-ups
Dubs
HSPU
Butterfly situps
Wallballs
Swings (24/16)
Box Jumps (30/24)
 0 rounds 392 reps
Workout Scaled
John McCarthy 11/12/2012 CrossFit ATP None WOD:Four rounds
15 DL 225/185
400 meters
15 T2B
400 meters
 30m 46s
Workout Scaled
John McCarthy 11/10/2012 CrossFit ATP Murph For time:
1 mile Run
100 Pull-ups
200 Push-ups
300 Squats
1 mile Run

Partition the pull-ups, push-ups, and squats as needed. Start and finish with a mile run. If you've got a twenty pound vest or body armor, wear it.		 45m 20s
Workout Scaled
John McCarthy 11/09/2012 CrossFit ATP None 1 mile
Reverse Lunges 50 reps (135/95)
1 mile		 19m 40s
Workout Scaled
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