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Athlete	Date	Location	Workout Name	Description	Results
John Trapp	06/27/2012	CrossFit Lake Mary	None	Work up to 1rm clean then 4 RFT 5 power cleans 5 front squats 5 push jerks 115/155 rest 1min between rounds	13m 33s Workout Scaled
John Trapp	06/21/2012	CrossFit Lake Mary	None	Wendler Strict Press 65% x 5 75% x 5 85% x 5 then 3 rounds of 40 BF Sit-Ups 30m Bear Crawl 20 8 Count Burpees 100m Overhead Waiters Walk 35/45	18m 17s Performed as RX
John Trapp	06/06/2012	CrossFit Lake Mary	None	13min AMRAP 10 C2B 8 Hang Power Cleans 95/115 6 Burpees	5 rounds 10 reps Workout Scaled
John Trapp	05/18/2012	CrossFit Lake Mary	None	100 Burpees for time	8m 41s Performed as RX
John Trapp	05/16/2012	CrossFit Lake Mary	None	Tech. Work TGU then "Tabata" Sprints HR Push-Ups Walking Lunges BF Sit-Ups	244 reps Performed as RX
John Trapp	05/14/2012	CrossFit Lake Mary	None	Beast Mode Battle WOD#2 50 Hang Clean Buy in 65/95 every time bar touches the ground there is a 3 burpee penalty then 4 rounds for time of 10 OHS 65/95 70m Shuttle run with 25/45# plate	11m 54s Workout Scaled
John Trapp	05/11/2012	CrossFit Lake Mary	None	7min AMRAP 7 Push Press 85/115 7 Burpees rest 3 mins then 6min AMRAP Burpee Box Jumps 20/24	6 rounds 3 reps Workout Scaled
John Trapp	05/07/2012	CrossFit Lake Mary	None	12 minute AMRAP of: 15 OHS 95/65# 20 Lateral Jumps (over BB) 25 Ab-Mat Situps	4 rounds 10 reps Workout Scaled
John Trapp	05/04/2012	CrossFit Lake Mary	Karen	For time: 150 Wallball shots, 20 pound ball	9m 36s Workout Scaled
John Trapp	05/03/2012	CrossFit Lake Mary	None	3 Rounds For Time: 400 Meter Run 30 Push Press 55/75 30 Push Ups 30 Pull Ups	25m 45s Workout Scaled
John Trapp	05/02/2012	CrossFit Lake Mary	2012 CrossFit Games Regional Event 2	For time: Row 2,000 meters 50 One-legged squats, alternating 30 Hang cleans (225 / 135 lbs)	18m 45s Workout Scaled
John Trapp	04/24/2012	CrossFit Lake Mary	None	Wendler Back Squats 70% x 3 80% x 3 90% x 3 then 5 rounds for time of: 200m Run 50ft Walking Lunges 50ft Burpee Broad Jump	10m 37s Performed as RX
John Trapp	04/21/2012	CrossFit Lake Mary	None	"Marathon" 2 Rounds For Time: 26 Toes to Bar 200 Meter Run 26 Box Jumps (24, 20) 200 Meter Run 26 Kettlebell Swings (53, 35) 200 Meter Run 26 Walking Lunges 200 Meter Run 26 Push Ups 200 Meter Run 26 Sit Ups 200 Meter Run 26 Squats 200 Meter Run Courtesy of CFNE	37m 29s Performed as RX
John Trapp	04/16/2012	CrossFit Lake Mary	Michael	Three rounds for time of: Run 800 meters 50 Back Extensions 50 Sit-ups	21m 32s Workout Scaled
John Trapp	04/12/2012	CrossFit Lake Mary	None	Wendler Week 4 Strict Press 40% for 5reps 50% for 5 reps 60% for 5 reps Tabata! Tabata Run Rest 1 minute Tabata Squat Rest 1 minute Tabata Hang Power Cleans 35/45 Rest 1 minute Tabata Push-up Rest 1 minute Tabata Sit-up	420 reps Performed as RX
John Trapp	04/04/2012	CrossFit Lake Mary	Brenton	Five rounds for time of: Bear crawl 100 feet Standing broad-jump, 100 feet Do three Burpees after every five broad-jumps. If you've got a twenty pound vest or body armor, wear it.	13m 31s Performed as RX
John Trapp	03/21/2012	CrossFit Lake Mary	None	Run 150m 21 HR Push-ups 21 BF Sit-ups Run 150m 18 HR Push-ups 18 BF Sit-ups Run 150m 15 HR Push-ups 15 BF Sit-ups Run 150m 12 HR Push-ups 12 BF Sit-ups Run 150m 9 HR Push-ups 9 BF Sit-ups Run 150m 6 HR Push-ups 6 BF Sit-ups	9m 35s Workout Scaled
John Trapp	03/12/2012	CrossFit Lake Mary	Michael	Three rounds for time of: Run 800 meters 50 Back Extensions 50 Sit-ups	23m 45s Performed as RX
John Trapp	03/08/2012	CrossFit Lake Mary	CrossFit Games Open 12.3	Complete as many rounds and reps as possible in 18 minutes of: 15 Box jumps, 24" box 115 pound Push press, 12 reps 9 Toes-to-bar	6 rounds 5 reps Workout Scaled
John Trapp	03/07/2012	CrossFit Lake Mary	None	Litvinov Sprints 3 rounds 5-8 front squats at 85% of 1RM 200m sprint Rest as needed after sprints	0m 01s Performed as RX
John Trapp	03/06/2012	CrossFit Lake Mary	None	Push Press 3-3-3-3-3 then 3 rounds for time of: Run 400m 20 KBS 24/16kg 15 T2B	12m 40s Performed as RX
John Trapp	03/03/2012	CrossFit Lake Mary	None	150 Double Unders 100 Air Squats 75 Push-presses F55/M75 50 KTE 25 Burpee Pull-ups	21m 40s Workout Scaled
John Trapp	03/02/2012	CrossFit Lake Mary	J.T.	21-15-9 reps of: Handstand push-ups Ring dips Push-ups	9m 52s Workout Scaled
John Trapp	03/01/2012	CrossFit Lake Mary	CrossFit Games Open 12.2	Proceed through the sequence below completing as many reps as possible in 10 minutes of: 30 Snatch (M 75 / F 45 lbs) 30 Snatch (M 135 / F 75 lbs) 30 Snatch (M 165 / F 100 lbs) Max Rep Snatch (M 210 / F 120 lbs) This workout begins from the standing position. The athlete will complete all reps at the first weight before advancing to the next weight. Score is total reps completed in 10min.	54 reps Workout Scaled
John Trapp	02/28/2012	CrossFit Lake Mary	None	10min AMRAP 6 Hang Power Snatches F65/M85 9 T2B 12 Box Jumps F20/M24	4 rounds 22 reps Workout Scaled

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