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Athlete Date Sort Location Workout Name Description Results
Lisa Donnelly 07/10/2012 CrossFit Lake Mary None 12 min AMRAP
30 power snatches buy-in @ 95/65 with remaining time run for laps. at every 10 rep count, so a total of 3 times, the athlete will stop and complete 10 lateral bar jumps.
the only thing we're counting here is laps.

cash out
5 rope climbs
50 sit ups		 12m 00s
Workout Scaled
Lisa Donnelly 07/09/2012 CrossFit Lake Mary None 8 BW DL
150 m run
90 sec rest
5 rounds		 13m 06s
Workout Scaled
Lisa Donnelly 07/05/2012 CrossFit Lake Mary Tibata Sprint 20 sec x 8
Bf sit ups 20 sec x 8
Wall ball 20 sec x 8
SDLHP 20 sec x 8		 218 reps
Workout Scaled
Lisa Donnelly 07/03/2012 CrossFit Lake Mary Roy Five rounds for time of:
225 pound Deadlift, 15 reps
20 Box jumps, 24 inch box
25 Pull-ups		 29m 49s
Workout Scaled
Lisa Donnelly 07/02/2012 CrossFit Lake Mary None 1 rep max thrusters
9-6-3
Thrusters
Box jump burpees
200 m run		 10m 56s
Workout Scaled
Lisa Donnelly 06/30/2012 CrossFit Lake Mary None Partner WOD
12 kg KB swing
150 m run with med ball		 11m 00s
Workout Scaled
Lisa Donnelly 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		 10m 46s
Workout Scaled
Lisa Donnelly 06/26/2012 CrossFit Lake Mary None Wendler Back Squat

70% x 3

80% x 3

90% x 3 or more

then 4 rounds not for time of

50m Sled Push

10/10 Barbell Lunges 45/65

30 BF Sit-Ups		 85 lb lbs
100 lb lbs
115 lb lbs
Performed as RX
Lisa Donnelly 06/25/2012 CrossFit Lake Mary None Power snatch
Bar hop 26 times		 28m 25s
Workout Scaled
Lisa Donnelly 06/22/2012 CrossFit Lake Mary None 6 x 400m Run

Rest 90sec between rounds		 17m 00s
Performed as RX
Lisa Donnelly 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		 28m 55s
Workout Scaled
Lisa Donnelly 06/19/2012 CrossFit Lake Mary None Wendler 1 rep max - 10% 10 lb
65% 5 rep
75% 5 rep
85% 5 rep

3 rounds
10 thrusters
10 back squats
400 runs		 14m 38s
Workout Scaled
Lisa Donnelly 06/18/2012 CrossFit Lake Mary None 5min AMRAP



5 T2B

10 Box Jumps

rest 2 min then

5min AMRAP
10 Wall Ball 14/20

10 HR Push-Ups		 143 reps
Workout Scaled
Lisa Donnelly 06/15/2012 CrossFit Lake Mary None "Sugar Daddy"
21 - 15 - 9
Deadlift (225, 155)
400 Meter Run		 14m 24s
Workout Scaled
Lisa Donnelly 06/14/2012 CrossFit Lake Mary None Wendler Strict Press

40% x 5

50% x 5

60% x 5

then

10 minute AMRAP of:

7 Push Press 65% of 1rm max
30 Split Jumps
15 V-Ups		 3 rounds 0 reps
Workout Scaled
Lisa Donnelly 06/13/2012 CrossFit Lake Mary None Wendler 5/3/1 Back Squats

40% x 5

50% x 5

60% x 5

then 21-15-9

Plank Push-ups

Pistols

KTE		 14m 31s
Performed as RX
Lisa Donnelly 06/12/2012 CrossFit Lake Mary None 10 m farm walk with 10 lb kb
5 kb thrusters
10 m lunges
10 gto		 140 reps
Workout Scaled
Lisa Donnelly 06/08/2012 CrossFit Lake Mary None 7min AMRAP

5 DL 135/225

10 HR Push Ups		 6 rounds 5 reps
Workout Scaled
Lisa Donnelly 06/07/2012 CrossFit Lake Mary None Wendler 5/3/1

Strict Press

75% x 5 reps

85% x 3 reps

95% x 1 or more reps

then

Start with a 400m run

then 3 rounds

7 Wall Walks

14 Box Jumps 20/24

21 V Sit-Ups

28 Supermans		 18m 06s
Workout Scaled
Lisa Donnelly 06/06/2012 CrossFit Lake Mary None 13min AMRAP

10 C2B

8 Hang Power Cleans 95/115

6 Burpees

 4 rounds 22 reps
Workout Scaled
Lisa Donnelly 06/04/2012 CrossFit Lake Mary None 40 sit ups
30 clean catch med ball 10 lb
20 pull ups blk band
10 hand stand push ups 20" box		 23m 58s
Workout Scaled
Lisa Donnelly 06/01/2012 CrossFit Lake Mary None 4 rounds for time

10 Hang Power Snatch 65/95

10 Box Jumps 20/24

10 KTE

150m Run		 15m 56s
Workout Scaled
Lisa Donnelly 05/31/2012 CrossFit Lake Mary Wendler 15 clean and push press
15 clean and split press		 20m 00s
Workout Scaled
Lisa Donnelly 05/30/2012 CrossFit Lake Mary None Wendler 5/3/1

3 reps @ 70%

3 reps @ 80%

3 or more @ 90%

then 4 rounds not for time!!

15/15 Walking OH Lunges 25/45lb

30 BF Sit-Ups

50m Prowler Push		 Lunges per round 25 lb, 20 lb, 10 lb, 10 lb lbs
Prowler push 70 lbs
Not as rx but wont let me hit scaled lbs
Performed as RX
Lisa Donnelly 05/29/2012 CrossFit Lake Mary None 21 15 9
American KB swing
Flutter kicks
Wt sit ups		 7m 47s
Workout Scaled
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