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Athlete Date Sort Location Workout Name Description Results
John McCarthy 11/07/2012 CrossFit ATP None 3 RFT
20 T2R
30 Wall balls 20/14
400 m run
 15m 37s
Workout Scaled
John McCarthy 11/06/2012 CrossFit ATP None WOD: 40-30-20-10 KB Clean L/R (16/12)
200-400-600-800 run
 20m 20s
Performed as RX
John McCarthy 11/05/2012 CrossFit ATP None WOD:3 rds
OHWalking Lunges 25/45 100ft
5 Slamball Wall Jumps
25 Dubs
rest 5 min......
4x100meter sprints
 24m 51s
Workout Scaled
John McCarthy 11/02/2012 CrossFit ATP None Metcon
5 rounds (3 min:3 min)
30 m sled push 180/90
Max KB swings 24/16
* score = max swings		 313 reps
Performed as RX
John McCarthy 10/29/2012 CrossFit ATP None AMRAP 15 mins
5 muscle ups
10 fat bar snatch grip deadlifts 185/155
 5 rounds 5 reps
Workout Scaled
John McCarthy 10/27/2012 CrossFit ATP None "The Bear"
Halloween Style!		 18m 46s
Performed as RX
John McCarthy 10/26/2012 CrossFit ATP None 100 Dubs/300 singles
21-15-9
Snatch-65/95
Barbell burpees (each jump counts as one)
100 Dubs/300 singles		 18m 46s
Workout Scaled
John McCarthy 10/25/2012 Home Lunges Lunges and Squats
50
40
30
20
10		 12m 30s
Performed as RX
John McCarthy 10/24/2012 CrossFit ATP Push ups and HSPU Push ups and HSPU
1098765432112345678910		 16m 20s
Workout Scaled
John McCarthy 10/21/2012 CrossFit ATP Helen Three rounds for time:
Run 400 meters
1 1/2 pood Kettlebell X 21 swings (or 55 pound dumbbell swing)
12 Pull-ups		 11m 29s
Workout Scaled
John McCarthy 10/20/2012 CrossFit ATP Da' Chipper 50
Flutter kicks 4 count
Burpees
Push ups
Sit ups
Squats
Lunges
Superman
Hollow rock
1 minute handstand(on wall)
1 minute plank		 23m 11s
Performed as RX
John McCarthy 10/19/2012 CrossFit ATP 50-40-30-20-10 Du's and sit ups 11m 51s
Workout Scaled
John McCarthy 10/17/2012 CrossFit ATP HSPU and Lunges Russian twists 40-20
8 rounds with 8 lb ball		 10m 41s
Workout Scaled
John McCarthy 10/16/2012 CrossFit ATP Angie For time:
100 Pull-ups
100 Push-ups
100 Sit-ups
100 Squats		 15m 41s
Workout Scaled
John McCarthy 10/16/2012 CrossFit ATP 1 mile TT None 6m 59s
Performed as RX
John McCarthy 10/15/2012 CrossFit ATP None WOD:5 Rds; 3:1
200 meters
duration of time DL for reps (225/185)
 83 reps
Workout Scaled
John McCarthy 10/12/2012 CrossFit ATP None 3 Rounds
800 Meter Run
15 SDLHP RX-115 LBS		 16m 11s
Workout Scaled
John McCarthy 10/10/2012 Lake Mary Crossfit Fight Gone Bad Three rounds of:
Wall-ball, 20 pound ball, 10 ft target (Reps)
Sumo deadlift high-pull, 75 pounds (Reps)
Box Jump, 20" box (Reps)
Push-press, 75 pounds (Reps)
Row (Calories)

In this workout you move from each of five stations after a minute.The clock does not reset or stop between exercises. This is a five-minute round from which a one-minute break is allowed before repeating. On call of "rotate", the athletes must move to next station immediately for best score. One point is given for each rep, except on the rower where each calorie is one point.		 236 reps
Workout Scaled
John McCarthy 10/09/2012 Altamonte Crossfit None 800 meter run
40 off set push up
40 squat jumps
40 leg raises
800 meter run
40 pull ups with green band
40 sit-ups
40 box jumps
800 meter run
40 kb press 12 kgs
40 kte
40 jumping lunges
 34m 11s
Workout Scaled
John McCarthy 10/08/2012 CrossFit ATP None WOD: 10-9-8-7-6-5-4-3-2-1
DL (BW)
Pistols L/R
100 meter SPRINT
 24m 40s
Workout Scaled
John McCarthy 10/05/2012 CrossFit ATP 8 AMRAP-16 mins
8-Chest to Bar
8-Wall Balls
8-Burpees		 8 rounds 0 reps
Workout Scaled
John McCarthy 10/03/2012 CrossFit ATP None Three rounds
Clean and Jerk 95/135 15 reps
T2B 15 reps
Dubs 100/300
 26m 05s
Workout Scaled
John McCarthy 10/01/2012 CrossFit ATP Nancy 5 rounds for time of:
400 meter run
65/95 pound Overhead squat, 15 reps		 16m 05s
Workout Scaled
John McCarthy 09/30/2012 CrossFit ATP Daniel For time:
50 Pull-ups
400 meter run
95 pound Thruster, 21 reps
800 meter run
95 pound Thruster, 21 reps
400 meter run
50 Pull-ups		 19m 54s
Workout Scaled
John McCarthy 09/28/2012 CrossFit ATP None Partner WOD
Four rounds
3/1 min

P1
Sled Push 10 meters
Hi/Low-180/270
P2
ME Box Jumps-20/24
 136 reps
Workout Scaled
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