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Athlete Date Sort Location Workout Name Description Results
Josh Appleman 02/14/2012 CrossFit ATP WOD WU
Jumprope-10 minutes

WOD
every move done with a F45/M65lb bar

430 meters
43x back squats
43x front squats
43x OH squats
430 meters
43x shoulder press
43x push press
43x push jerk/spilt jerk
430 meters
43x hang power clean
43x hang power snatch
430 meters		 44m 06s
Workout Scaled
Josh Appleman 02/13/2012 CrossFit ATP WOD WU
400 meters
Snatch Balance-mini Tabata (8 rounds)
WOD
Four rounds
5 Burpee wall jumps
10 OHS-F75/M115
15 Pullups
20 Wallballs		 21m 06s
Workout Scaled
Josh Appleman 02/09/2012 CrossFit ATP Skill/Strength Skill
Reverse barbell lunges-4 sets of 8 reps
Strength
Front Squat-5-5-5-5-5-5-5 (F135/M205)

 18:40 lbs
Performed as RX
Josh Appleman 02/08/2012 CrossFit ATP WOD WU
Joint Mobility
800 meters
Agility ladder

WOD
Eight rounds:
Power Snatch-5 reps F65/M95
OHS-5 reps F65/M95
Parallettes pass thru-5 reps
Dubs-30 reps
100 meters
 27m 03s
Workout Scaled
Josh Appleman 02/07/2012 CrossFit ATP Skill/Strength Skill
Strict press-progression out of rack
Strength
Push Press-1 Rm out of rack		 18:00 lbs
Performed as RX
Josh Appleman 02/02/2012 CrossFit ATP Skill/Strength Deadlifts Skill
Sumo deadlift-progression of lift
Strength
Deadlift-5-5-5-5-5-5-5		 21:02 lbs
Performed as RX
Josh Appleman 02/01/2012 CrossFit ATP The Cardio Killer WU
Joint Mobility drills with lacrosse balls
WOD
800 meters
50 Dubs
10 Box jumps
40 Dubs
20 Box jumps
30 Dubs
30 Box jumps
20 Dubs
40 Box jumps
10 Dubs
50 Box jumps
800 meters		 26m 32s
Workout Scaled
Josh Appleman 01/31/2012 CrossFit ATP None 50squat, 5 rope climb
40-4
30-3
20-2
10-1		 24m 29s
Workout Scaled
Josh Appleman 01/26/2012 CrossFit ATP None split snatch, box jump burpees,ring push ups 14m 03s
Workout Scaled
Josh Appleman 01/25/2012 CrossFit ATP WOD WU
Mini Tabata
PVC Power Snatch
Mountain Climbers

WOD
AMRAP 4 blocks of 5 min each
Wall Walks-3
Strict Pullups-5
Back Squats-7 (F95/M135)		 8 rounds 129 reps
Performed as RX
Josh Appleman 01/24/2012 CrossFit ATP WOD WOD
4 rounds
Push press 10 reps (F95/M135)
KB OH swing 12 reps (F16kg/M20kg)
400 meters
 14m 41s
Workout Scaled