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Athlete Date Sort Location Workout Name Description Results
John McCarthy 09/24/2013 CrossFit ATP None WOD
3 rounds:
15 HSPUs
25 Pullups
75 Double-unders
 14m 40s
Workout Scaled
John McCarthy 09/23/2013 CrossFit ATP None WOD
3 rounds:
25 Burpees
Run 800m
 19m 51s
Workout Scaled
John McCarthy 08/24/2013 CrossFit ATP None Conditioning
Run 800m
15 T2B
20 KB snatch 24/16kg
Run 400m
20 T2B
25 KB snatch
Run 200m
25 T2B
30 KB snatch
For time.
Note: KB snatch is total reps. Divide them to each arm as you like.		 16m 57s
Workout Scaled
John McCarthy 07/22/2013 CrossFit ATP None WOD
3 rounds for time of:
50 KBS 24/16kg
100 Dubs		 15m 10s
Workout Scaled
John McCarthy 07/15/2013 CrossFit ATP None WOD
3rds
400m
100 dubs
 14m 28s
Workout Scaled
John McCarthy 07/09/2013 CrossFit ATP None Helen
3 rounds for time of:
Run 400m
21 KBS 24/16kg
12 Pull-ups
 13m 33s
Workout Scaled
John McCarthy 07/05/2013 CrossFit ATP None WOD
4 rounds for total working time:
30 KBS 24/16kg
12 HSPU (regionals standard)
12 Pullups
 11m 30s
Workout Scaled
John McCarthy 06/28/2013 CrossFit ATP None WOD
10 minute AMRAP of:
5 Heaving Snatch Balances @ 75%
10 Snatch Grip Deadlifts @ 75%
15 HR Push-ups		 152 reps
Workout Scaled
John McCarthy 06/24/2013 CrossFit ATP None WOD

15 Burpee Over-the-Box Jumps 20
15 Power Cleans 135/95
15 Burpee Over-the-Box Jumps 20
30 Front Squats 135/95
15 Burpee Over-the-Box Jumps 20
15 Push Jerks 135/95
15 Burpee Over-the-Box Jumps 20		 16m 57s
Workout Scaled
John McCarthy 05/15/2013 CrossFit ATP None WOD
For time:
75 Double-Unders
20 Pull-ups
25 Ab-Mat Situps
50 Double-Unders
20 Pull-ups
25 Ab-Mat Situps
25 Double-Unders
20 Pull-ups
25 Ab-Mat Situps
 12m 28s
Workout Scaled
John McCarthy 04/15/2013 CrossFit ATP None WOD
1 minute ME Ring Dips.
-then (no rest)-
4 minute AMRAP of:
15 OHS @ 95/65
20 Pull-ups
30 Double-Unders
-then (no rest)-
1 minute ME Ring Dips.
-then (no rest)-
4 minute AMRAP of:
15 OHS @ 95/65#
20 Pull-ups
30 Double-Unders
-then (no rest)-
1 minute ME Ring Dips.
 0 rounds 208 reps
Workout Scaled
John McCarthy 04/12/2013 CrossFit ATP None 3 rounds for total reps of:
1 min ME Front Squats 135/95
1 min ME HSPU
1 min ME KBS OH 24/16kg
1 min ME Pull-ups
*Rest 1 minute after each round.

Notes: HSPU should be performed with an ab-mat between 2 45# plates for men, and 2 25# plates for women (hi-temp style).
 162 reps
Workout Scaled
John McCarthy 04/10/2013 CrossFit ATP None For time:
Run 800m
50 Ab-Mat Situps
25 Pushup release
Run 400m
50 Ab-Mat Situps
25 Pushup release
Run 800m
 16m 35s
Performed as RX
John McCarthy 04/08/2013 CrossFit ATP None WOD
10 minute ascending round AMRAP of:
3 Hang Clean to Thrusters 115/75
3 Burpee Box Jumps 24/20
3 Pull-ups
6 Hang Clean to Thrusters 115/75
6 Burpee Box Jumps 24/20
6 Pull-ups
9 Hang Clean to Thrusters 115/75
9 Burpee Box Jumps 24/20
9 Pull-ups
12
 61 reps
Workout Scaled
John McCarthy 04/05/2013 CrossFit ATP CrossFit Games Open 13.5 Complete as many rounds and reps as possible in 4 minutes of:
100/65 pound Thruster, 15 reps
15 Chest to bar Pull-ups

If 90 reps (3 rounds) are completed in under 4 minutes, time extends to 8 minutes.
If 180 reps (6 rounds) are completed in under 8 minutes, time extends to 12 minutes.
If 270 reps (9 rounds) are completed in under 12 minutes, time extends to 16 minutes.
Etc.		 0 rounds 17 reps
Performed as RX
John McCarthy 04/01/2013 CrossFit ATP None 3 minute AMRAP of:
Burpees (to a 6 target)
*Rest 2 minutes.
5 minute AMRAP of:
30 Double-Unders15 Power Snatches 75/55#
 115 reps
Performed as RX
John McCarthy 03/29/2013 CrossFit ATP None CrossFit Games Open Workout 13.4:

7 minute AMRAP of:
3 Clean and jerk
3 Toes-to-bar
6 Clean and jerk
6 Toes-to-bar
9 Clean and jerk
9 Toes-to-bar
12 Clean and jerk
12 Toes-to-bar
15 Clean and jerk
15 Toes-to-bar
18 Clean and jerk
18 Toes-to-bar...

This is a timed workout. If you complete the round of 18, go on to 21. If you complete 21, go on to 24, etc.

Loads: 135 pounds for men / 95 pounds for women		 6 reps
Performed as RX
John McCarthy 03/22/2013 CrossFit ATP CrossFit Games Open 13.3 Complete as many rounds and reps as possible in 12 minutes of:
150 Wall ball shots, 20/14 pound ball
90 Double-unders
30 Muscle-ups		 0 rounds 142 reps
Performed as RX
John McCarthy 03/20/2013 CrossFit ATP None METCON:
100 DU's
40-30-20 Pull ups
20-15-10 HSPU
100 DU's
 17m 41s
Workout Scaled
John McCarthy 03/18/2013 CrossFit ATP None METCON:
3 RFT
15 Deadlifts 225/135
400 m run
15 T2B
400 m run
 25m 37s
Workout Scaled
John McCarthy 03/15/2013 CrossFit ATP CrossFit Games Open 13.2 Complete as many rounds and reps as possible in 10 minutes of:
115/75 pound Shoulder to overhead, 5 reps
115/75 pound Deadlift, 10 reps
15 Box jumps, 24-20" box		 0 rounds 124 reps
Performed as RX
John McCarthy 03/13/2013 CrossFit ATP None Buy in OHS 25 reps (95/135)
21-15-9
Wallballs (14/20)
K2E
Cash out OHS 25 reps (95135)		 10m 19s
Workout Scaled
John McCarthy 03/11/2013 CrossFit ATP None WOD: 5rds
DL-12 reps (105/155)
FS-9 reps
Push Jerk-6 reps
*5 burpee penalty for dropping bar		 9m 12s
Workout Scaled
John McCarthy 03/10/2013 CrossFit ATP CrossFit Games Open 13.1 Proceed through the sequence below completing as many reps as possible in 17 minutes of:
40 Burpees
75 pound Snatch, 30 reps
30 Burpees
135 pound Snatch, 30 reps
20 Burpees
165 pound Snatch, 30 reps
10 burpees
210 pound Snatch, as many reps as possible		 100 reps
Performed as RX
John McCarthy 03/04/2013 CrossFit ATP None WOD:AMRAP 10min
HSPU 4 reps
SDHP 8 reps (95/135)
Box Jumps 12 reps (24/30)
 6 rounds 0 reps
Workout Scaled
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