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Athlete Date Sort Location Workout Name Description Results
Juan Bacca 08/06/2013 CrossFit ATP None For time:
5 rounds of Cindy
5 Pull-ups
10 HR Push-ups
15 Air Squats
-then-
15 Hang Power Snatches 135/95#
-then-
5 rounds of Cindy
5 Pull-ups
10 HR Push-ups
15 Air Squats
 25m 00s
Performed as RX
Juan Bacca 07/15/2013 CrossFit ATP None WOD
3rds
400m
100 dubs
 18m 47s
Performed as RX
Juan Bacca 02/27/2012 CrossFit ATP WOD 10 minutes to find:
Strict Press-1 Rm

WOD
AMRAP in 15 minutes
3 Muscle ups
6 OHS F75/M115
9 Wallballs
12 Situps (ab mats)
15 Dubs		 5 rounds 0 reps
Performed as RX
Juan Bacca 02/03/2012 CrossFit ATP WOD WU
Joint mobility
WOD
Four rounds:
1 mile before and after
10 Jump slam balls
12 Wallballs (F14/M20)
15 OH Squats (F65/M95)
20 Situps		 40m 52s
Performed as RX
Juan Bacca 02/01/2012 CrossFit ATP None 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		 31m 19s
Performed as RX
Juan Bacca 01/31/2012 CrossFit ATP WOD WOD
Back Squats- 50 reps F55/M75
Rope Climbs-5 (mod 15)
Back Squat 40 reps
Rope Climbs-4 (mod 12)
Back Squat 30 reps
Rope Climbs-3 (mod 9)
Back Squat-20 reps
Rope Climbs-2 (mod 6)
Back Squats-10 reps
Rope Climbs-1 (mod 3)
 17m 54s
Performed as RX
Juan Bacca 01/30/2012 CrossFit ATP WOD WU
Joint Mobility
"Randy"
75 Power Snatches-F55/M75
WOD
21-15-9
Split Jerk-F95/M135
HSPU
400


 30m 58s
Performed as RX
Juan Bacca 01/30/2012 CrossFit ATP Randy 75 pound Power snatch, 75 reps for time. 6m 34s
Performed as RX
Juan Bacca 01/18/2012 CrossFit ATP WOD WU
Mobility drills

WOD
"Chipper"
100 dubs (300 mod)
90 sit ups
80 air squats
70 ring dips
60 wallballs
50 pullups
40 reverse lunges F25/M45
30 push press F65/M95
20 box jumps
10 OHS F65/M95
800 meters		 42m 32s
Performed as RX
Juan Bacca 12/24/2011 CrossFit ATP WOD WU
Joint Mobility
Agility ladder

CHIPPER

every move done with a 35/45lb bar

400 meters
40x back squats
40x front squats
40x OH squats
400 meters
40x shoulder press
40x push press
40x push jerk
400 meters
40x hang power clean
40x hang power snatch
400 meters
 25m 32s
Workout Scaled
Juan Bacca 12/21/2011 CrossFit ATP WOD WU
Joint moblity
8 rounds
Tabata ring dips

WOD
Four rounds:
OH Barbell Walk-200 ft (F65/M95)
The Wall-5 jumps
HSPU-10 reps
KB OHS-15 reps (F16kg/M24kg)

400 meter


 25m 57s
Performed as RX
Juan Bacca 12/16/2011 CrossFit ATP WOD WOD
Four rounds
5 Muscle ups
10 Pistols R/L
15 KB Chest Press-F12kg/M20kg
20 Butterfly sit ups
100 Meter Sprints		 19m 43s
Performed as RX
Juan Bacca 12/14/2011 CrossFit ATP None WOD
Four rounds:
HSPU-10 reps
Burpees chest to bar-10 reps
OH plate reverse lunges-10 reps R/L F25/M45
Stairs-2 2 front rolls each time
 19m 10s
Performed as RX