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Athlete Date Sort Location Workout Name Description Results
John McCarthy 04/05/2012 CrossFit Malicious Body workout 3 rounds of
50 double unders
40 wall balls
30 Push ups		 24m 23s
Performed as RX
John McCarthy 04/04/2012 CrossFit Malicious None 3 rounds
7 thrusters 65 lbs
100 lbs prowler sled
7 Burpees
100 lbs prowler sled
7 Burpees		 7m 07s
Workout Scaled
John McCarthy 04/03/2012 CrossFit ATP Kettlebell class 40 sec on 20 sec off for 5 rounds
Kg swings
Sdl
Goblet swing
One arm snatch left and right

5 rounds of twists for abs

5 mins of tug 20 kgs and 18 lbs		 5 rounds 0 reps
Workout Scaled
John McCarthy 04/02/2012 CrossFit ATP WOD 5-3-1
Back Squat
65%x5
75%x5
85%x5 or almost till failure

WOD
21-15-9
Front Squat-F95/M135
HSPU
400 meters
 13m 48s
Workout Scaled
John McCarthy 03/30/2012 CrossFit ATP Helen Three rounds for time:
Run 400 meters
KB Swing-21 reps F16/M24
12 Pull-ups		 12m 17s
Workout Scaled
John McCarthy 03/29/2012 CrossFit ATP Kettlebelll wod 5 rounds of
10 snatches
10 thrusters
4 stairs		 22m 30s
Workout Scaled
John McCarthy 03/28/2012 CrossFit ATP WOD 5-3-1 Strict Press
40%x5
50%x5
60%x5

WOD
Four rounds
DL-15 reps F155/M205
Wallball-15 reps F14/M20
Dubs-50
400 meters
 30m 12s
Workout Scaled
John McCarthy 03/26/2012 CrossFit ATP WOD Start 400 meters
Slamball
Jump Squat
Pullups
Pushup release
Push Press-F65/M95
Double Unders
Back Squat
Box Jumps
Ring Dips
T2B
Finish 400 meters
*35 reps of everything!		 33m 07s
Workout Scaled
John McCarthy 03/24/2012 CrossFit ATP The Chief Max rounds in 3 minutes of:
135/95 pound Power cleans, 3 reps
6 Push-ups
9 Squats
Rest 1 minute. Repeat for a total of 5 cycles.		 20 rounds 6 reps
Workout Scaled
John McCarthy 03/23/2012 CrossFit ATP CrossFit Games Open 12.5 Complete as many reps as possible in 7 minutes of the following rep scheme:
M 100 pound/F 65 pound Thruster, 3 reps
3 Chest to bar Pull-ups
100/65 pound Thruster, 6 reps
6 Chest to bar Pull-ups
100/65 pound Thruster, 9 reps
9 Chest to bar Pull-ups
100/65 pound Thruster, 12 reps
12 Chest to bar Pull-ups
100/65 pound Thruster, 15 reps
15 Chest to bar Pull-ups
100/65 pound Thruster, 18 reps
18 Chest to bar Pull-ups
100/65 pound Thruster, 21 reps
21 Chest to bar Pull-ups...

This is a timed workout. If you complete the round of 21, go on to 24. If you complete 24, go on to 27, etc.		 75 reps
Workout Scaled
John McCarthy 03/22/2012 CrossFit ATP Kettlebell workout 20 rounds of kb snatches
36 sec on/off
Goal is 17 to 18 reps per round
 20 rounds 17 reps
Workout Scaled
John McCarthy 03/21/2012 CrossFit ATP WOD 10-9-8-7-6-5-4-3-2-1
OHS-F65/M95
Muscle ups
KB Clean-F16/M24
 23m 46s
Workout Scaled
John McCarthy 03/20/2012 CrossFit ATP Kettlebell 2 round 5 min each of
5 one arm swings
3 snatch
2 press
Only used an 18 lb kb		 20m 00s
Performed as RX
John McCarthy 03/18/2012 CrossFit ATP Home wod 4 rounds
30 double unders
20 pushups
15 kb swings 24 kbs		 21m 04s
Performed as RX
John McCarthy 03/16/2012 CrossFit ATP CrossFit Games Open 12.4 Complete as many rounds and reps as possible in 12 minutes of:

150 Wall balls
90 Double-unders
30 Muscle-ups		 0 rounds 150 reps
Workout Scaled
John McCarthy 03/16/2012 CrossFit ATP 5-3-1 5-3-1
Strict Press
70%x3
80%x3
90%x3 or more		 75 lbs
Performed as RX
John McCarthy 03/14/2012 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.		 1h 2m 17s
Workout Scaled
John McCarthy 03/13/2012 CrossFit ATP Kettlebell Class 10 rounds of Cleans 12 KB
swings with 20kgs
double cleans 12 kgs
double snatch 18lbs

amrak 12 mins
3 cleans
3 squats
3 press
3 rows

1 min row
1 min swing
10 rounds
 45m 00s
Performed as RX
John McCarthy 03/12/2012 CrossFit ATP WOD 4 Rounds:

Back Squat (F115/M155) 8 reps
Jump Slam Ball (F25/M30) 10 reps
Double Unders 30
Sled push 100ft		 18m 32s
Workout Scaled
John McCarthy 03/09/2012 CrossFit ATP CrossFit Games Open 12.3 Complete as many rounds and reps as possible in 18 minutes of:
15 Box jumps, 20-24" box
75/115 pound Push press, 12 reps
9 Toes-to-bar		 0 rounds 144 reps
Workout Scaled
John McCarthy 03/08/2012 CrossFit ATP Kettlebell WOD 28 kb press each arm
25 kb swing
21 kb press
50 kb swing
15 kb press
75 kb swing
9 kb press
100 kb swing
used 18 lbs 12 kgs and 20 kgs		 20m 05s
Performed as RX
John McCarthy 03/07/2012 CrossFit ATP None Three rounds
OH squats-10 reps and 100 ft OH walk x 2 (F65/M95)
T2B-15 reps
Ring agility weaving and 50 ft walking lunge x 2
100 meter sprint
* penalty if you touch a ring-10 burpees
 25m 08s
Workout Scaled
John McCarthy 03/06/2012 CrossFit ATP Kettlebell Class 25 rounds of kb swings 15 sec on and off
10 rounds of overhand snatch
10 rounds of front squats and press 15 sec on and off
10 rounds of planks with kb swings 15 sec on and off		 25 rounds of kb swings 15 sec on and off lbs
10 rounds of overhand snatch lbs
10 rounds of front squats and press 15 sec on and off lbs
10 rounds of planks with kb swings 15 sec on and off lbs
Performed as RX
John McCarthy 03/05/2012 CrossFit ATP WOD Four Rounds

KB Russian Swing- 15 reps F20/M32
Pullups-15 reps
L-sit dips-15 reps
400 meters		 17m 07s
Workout Scaled
John McCarthy 03/03/2012 CrossFit ATP RKC training Learned swing, clean, press and Turkish get up 3h 0m 00s
Workout Scaled
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