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Athlete Date Sort Location Workout Name Description Results
John McCarthy 06/28/2012 CrossFit ATP None Four rounds
3 min Swings-F6kg/M24kg(mod goblet squats)
1 min Slam balls		 16m 00s
Performed as RX
John McCarthy 06/27/2012 CrossFit ATP None Four rounds
400 meters
Hang Power Snatch-15 reps F65/M95
Wall climbs-5 reps
Abmat sit ups-30 reps		 32m 38s
Workout Scaled
John McCarthy 06/26/2012 CrossFit ATP Kb class 20 min am rap
3 snatch
6 press
9 clean
12 swing

12 kgs
 8 rounds 0 reps
Performed as RX
John McCarthy 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		 12m 01s
Workout Scaled
John McCarthy 06/22/2012 CrossFit ATP None WOD
15-12-9-6-3
Cleans-F95/M135
Muscle ups
Jump slamball		 16m 38s
Workout Scaled
John McCarthy 06/21/2012 CrossFit Kingspoint None AMRAP
7:00 min
1 wall hand stand
2 t2b
3 pistols

5:00 min
leap frog
2 hand stands
1 rope climb		 10 rounds 0 reps
Workout Scaled
John McCarthy 06/20/2012 CrossFit kings point Lg birthday wod 900 meter run
50 meter bear crawl
30 kbs
30 box jumps
30 pushups
100 du/300 singles
30 kbs
30 box jumps
30 pushups
50 meter bear crawl
900 meter run

 26m 00s
Workout Scaled
John McCarthy 06/19/2012 Crossfit ATP One Arm kb snatch one arm kb snatch 10 rounds 10 sets per arm 8m 21s
Workout Scaled
John McCarthy 06/18/2012 CrossFit ATP None Three rounds
100 dubs (mod 300 singles)
Reverse lunges- 10 reps (95/135)
Ring Dips-15 reps		 16m 23s
Workout Scaled
John McCarthy 06/16/2012 CrossFit ATP Cindy Complete as many rounds in 20 minutes as you can of:
5 Pull-ups
10 Push-ups
15 Squats		 15 rounds 12 reps
Workout Scaled
John McCarthy 06/15/2012 CrossFit ATP WOD AMRAP 15 min
Partner one KB Swings for reps-F24/M32
Will partner two pushes sled 10 meters does 5 burpees and pushes sled back, switch.
Score # of combined swings		 15m 00s
Workout Scaled
John McCarthy 06/14/2012 CrossFit ATP Nancy 5 rounds for time of:
400 meter run
95/65 pound Overhead squat, 15 reps		 16m 43s
Workout Scaled
John McCarthy 06/13/2012 CrossFit ATP Diane 21-15-9 reps of:
225/155 pound Deadlift
Handstand push-ups		 5m 31s
Workout Scaled
John McCarthy 06/09/2012 CrossFit ATP Kb thrusters 21 15 9
Kb thrusters 12 kg each arm
Sit ups
Push ups
30 dubs 		17m 13s
Performed as RX
John McCarthy 06/08/2012 CrossFit ATP KB and DUBS 3 rounds of
50 dubs
15-kb swings (24 kg)
12 pull ups		 18m 30s
Performed as RX
John McCarthy 06/04/2012 CrossFit ATP None WOD AMRAP (15min.):
Muscle ups 5 reps
Snatch grip Deadlifts 10 reps (F185/M225)
 115 reps
Workout Scaled
John McCarthy 06/01/2012 CrossFit ATP None WOD:
4 rounds
15 Dead Lift
12 Cleans
9 Front Squats
6 Push Press		 17m 03s
Workout Scaled
John McCarthy 05/31/2012 CrossFit ATP None WOD: 3 rounds
SDHP 15 reps (F75/M95)
Ring Pushups 12 reps
Wallballs 10 reps
 6m 29s
Workout Scaled
John McCarthy 05/30/2012 CrossFit ATP Eva Eva
Five rounds for time of:
Run 800 meters
Kettlebell Swing-30 reps (F24/M32)
30 Pull-ups
Scaled 1/2 Eva		 33m 10s
Workout Scaled
John McCarthy 05/29/2012 CrossFit ATP Kg workout 50 Kb swings 2 goblet squats
45. 4
40. 6
35. 8
30. 10
25. 12
20. 14
15. 16
10. 18
5. 20
 18m 08s
Performed as RX
John McCarthy 05/27/2012 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.		 43m 31s
Workout Scaled
John McCarthy 05/25/2012 CrossFit ATP WOD WOD: 3 rounds of
Waiters Walk 200 ft. (F65/M95)
HSPU 15 reps
Dubs 100
 16m 01s
Workout Scaled
John McCarthy 05/24/2012 CrossFit ATP Kb swings and dubs 100 dubs or 200 singles
100 kb swings
80 dubs or 160 singles
80 kb swings
60 dubs or 120 singles
60 kb swings
40 dubs or 80 singles
40 Kb swings
20 dubs or 40 singles
20 kb swings		 18m 08s
Workout Scaled
John McCarthy 05/23/2012 CrossFit ATP WOD WOD:4 rounds of:
KB OHSwings 15 reps (F16/M24)
Pistols 15 reps (L/R)
100 meter sprint		 12m 50s
Workout Scaled
John McCarthy 05/21/2012 CrossFit ATP WOD 5-3-1 Deadlift
Find Working 1RM

WOD: 21-15-9
Sumo Deadlift (F95/M135)
T2B
Box Jumps
 8m 08s
Workout Scaled
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