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Athlete	Date	Location	Workout Name	Description	Results
John McCarthy	05/11/2012	CrossFit ATP	WOD	WOD 12 minutes buy in 100 dubs/300 Cleans-20 reps F75/M115 *Max pullups for score	12m 00s Workout Scaled
John McCarthy	05/10/2012	CrossFit ATP	Whine and Cheese Kettlebell	5 rounds (3 mins on/1 min off) 24 KGs RD1 20 burpees and max kb swings RD2 16 burpees " " " " RD3 12 burpees " " " " RD4 8 burpees " " " " RD5 4 burpees " " " " 10 min 20 sets of Snatches-12 kg 15 sec on /15 sec off 4 rounds of planks 40 sec on 20 sec off	45m 00s Performed as RX
John McCarthy	05/09/2012	CrossFit ATP	WOD	WOD Three rounds Sleds 200 ft heavy 50 dubs Wallball-15 reps	25m 56s Workout Scaled
John McCarthy	05/08/2012	CrossFit ATP	WOD	WOD Four rounds Split Jerk-15 reps F65/M95 400 meters	17m 30s Workout Scaled
John McCarthy	05/08/2012	CrossFit ATP	Skill/Strength	Skill Split Jerk-progression out of rack Strength Split Jerk-4 sets x 8 reps 85% of 1rm (press)	75 to 65 lbs Performed as RX
John McCarthy	05/07/2012	CrossFit ATP	WOD	WOD 15-12-9 Thruster-F95/135 Burpees KB Snatch-F16kg/M24kg	12m 52s Workout Scaled
John McCarthy	05/04/2012	CrossFit ATP	WOD	WOD 10-9-8-7-6-5-4-3-2-1 Hang Cleans (95/135) Jump Slam Ball Floor Wipers	17m 41s Workout Scaled
John McCarthy	05/02/2012	CrossFit ATP	WOD	WOD Five rounds OH Plate Walking Lunges 200 ft. (25/45) HSPU 15 reps	34m 48s Workout Scaled
John McCarthy	05/01/2012	CrossFit ATP	Kettlebell wod	20 mins Amrap 10 swings Clean and press Lunges left and right	2 rounds 0 reps Workout Scaled
John McCarthy	04/30/2012	CrossFit ATP	04/30/12	Back Squat 1RM WOD: 4 Rounds: KB Chest press 15 reps L/R (12/24) Donkey Kicks 15 reps Sots Press 15 reps (45/35)	13m 48s Workout Scaled
John McCarthy	04/27/2012	CrossFit ATP	None	WOD: AMRAP 15 min. KB Snatch L/R 10 reps (16/24) Ring Push-ups 10 reps Dubs 30 reps	5 rounds 23 reps Workout Scaled
John McCarthy	04/26/2012	CrossFit ATP	Skill/Strength	Skill Clean-pull progression Strength 1Rm	30m 00s Workout Scaled
John McCarthy	04/26/2012	CrossFit ATP	KB WOD	100 kb swings 10 gs 800 meter run 75 kb swings 20 gs 600 meter run 50 kb swings 30 gs 400 meter run 25 kb swings 40 gs 200 meter run	30m 00s Workout Scaled
John McCarthy	04/24/2012	CrossFit ATP	Skill/Strength	Skill-Sumo Deadlift Strength-Sumo DL-5-5-5-5-5-5-5	185 lbs Performed as RX
John McCarthy	04/23/2012	CrossFit ATP	WOD	Bring your running shoes and jumprope !!!!	38m 25s Workout Scaled
John McCarthy	04/18/2012	CrossFit MN	OHS Wod	3 round 200 meters run 10 ohs 75 lbs 15 pull ups 20 broad jumps	12m 18s Workout Scaled
John McCarthy	04/17/2012	CrossFitMN	Db cleans	Db clean Burpees 21 15 9	7m 40s Workout Scaled
John McCarthy	04/16/2012	CrossMN	HSPU	800 meter row 10 rounds of 10 HSPU 10 Pistols each leg 800 meter row	25m 40s Workout Scaled
John McCarthy	04/13/2012	CrossFit ATP	WOD	WOD: 3Rounds: 800 meters 100 Air Squats 50 AbMat Sit-ups	29m 42s Workout Scaled
John McCarthy	04/12/2012	CrossFit ATP	Kettlebell wod	1 stair 10 pushups 100 kg swings 2 stairs 20 pushups 80 kg swings 3 stairs 30 pushups 60 kb swings 4 stairs 40 pushups 40 kg swings 5 stairs 50 pushups 20 swings	25m 15s Workout Scaled
John McCarthy	04/11/2012	CrossFit ATP	None	WOD: 5 Rounds: Push Press 8 (95/135) Sled Push 100 ft. 400 meters	21m 56s Workout Scaled
John McCarthy	04/10/2012	CrossFit ATP	Skill/Strength	Skill/Strength Skill Snatch-progression Strength-3-3-3-3-3-3-3	Bar only lbs Performed as RX
John McCarthy	04/10/2012	CrossFit ATP	Kettlebell wod	3 minutes on 1 minute off Kb swing one arm Clean Snatch Over head squat one rep each are	6 rounds 0 reps Performed as RX
John McCarthy	04/08/2012	CrossFit ATP	04/09/12	5-3-1 Back Squat 70%x3 80%x3 90%x3 or almost failure WOD: Diane: 21-15-9 Deadlift (165/225) HSPU	7m 08s Workout Scaled
John McCarthy	04/06/2012	CrossFit ATP	WOD	WOD Four rounds Burpee Wall Jumps-5 OHS-10 reps F75/M115 Wallball abs-15 reps 400 meters	21m 31s Workout Scaled

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