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Lisa Donnelly 05/24/2012 CrossFit Lake Mary None 4 rounds for time:

400m Run

50 Air Squats		 20m 00s
Performed as RX
Lisa Donnelly 05/23/2012 CrossFit Lake Mary Randy 75 pound Power snatch, 75 reps for time. 5m 58s
Workout Scaled
Lisa Donnelly 05/22/2012 CrossFit Lake Mary None 21-15-9

DL 155/225

C2B Pull-Ups		 8m 26s
Workout Scaled
Lisa Donnelly 05/21/2012 CrossFit Lake Mary Fight Gone Bad Three rounds of:
Wall-ball, 20 pound ball, 10 ft target (Reps)
Sumo deadlift high-pull, 75 pounds (Reps)
Box Jump, 20" box (Reps)
Push-press, 75 pounds (Reps)
Row (Calories)

In this workout you move from each of five stations after a minute.The clock does not reset or stop between exercises. This is a five-minute round from which a one-minute break is allowed before repeating. On call of "rotate", the athletes must move to next station immediately for best score. One point is given for each rep, except on the rower where each calorie is one point.		 216 reps
Workout Scaled
Lisa Donnelly 05/18/2012 CrossFit Lake Mary None 100 Burpees for time 14m 55s
Performed as RX
Lisa Donnelly 05/17/2012 CrossFit Lake Mary None 30 KTE
40m crab walk
20 thrusters 35 lbs
40m bear crawls
20 push press
40 m farmers walk with 25 lb wt each hand
20 goblet squats
20 pull ups with blk band		 18m 20s
Performed as RX
Lisa Donnelly 05/15/2012 CrossFit Lake Mary None 1 rep max Back Squat 125 lb lbs
Performed as RX
Lisa Donnelly 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		 12m 55s
Workout Scaled
Lisa Donnelly 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		 4 rounds 27 reps
Workout Scaled
Lisa Donnelly 05/10/2012 CrossFit Lake Mary None 5 Rounds for time:

150m Sprint

7 Hang Squat Cleans 115/135

1min rest between rounds		 17m 24s
Workout Scaled
Lisa Donnelly 05/07/2012 CrossFit Lake Mary None 12 minute AMRAP of:

15 OHS 95/65#
20 Lateral Jumps (over BB)
25 Ab-Mat Situps		 3 rounds 4 reps
Workout Scaled
Lisa Donnelly 05/03/2012 CrossFit Lake Mary None 400 m run
30 push press
30 push ups
30 pull ups
3 rounds		 30m 00s
Workout Scaled
Lisa Donnelly 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)		 22m 00s
Workout Scaled
Lisa Donnelly 05/01/2012 CrossFit Lake Mary None Wendler Week 3 Back Squats

75% x 5
85% x 3
95% x 1 or more

then
Raid Games WOD 2
7min AMRAP
7 DL 155/225
7 Burpee Bar Jumps		 3 rounds 11 reps
Workout Scaled
Lisa Donnelly 04/30/2012 CrossFit Lake Mary Holley 400 m CC run
12 clean push press
4 rounds		 26m 17s
Workout Scaled
Lisa Donnelly 04/27/2012 CrossFit Lake Mary None 10 min. AMRAP
10 hang snatch
15 OHS
20 HR push ups		 2 rounds 35 reps
Workout Scaled
Lisa Donnelly 04/26/2012 CrossFit Lake Mary None Wendler Strict Press
35,40,45
70% x 3
80% x 3
90% x 3

then

15-12-9-6
DL 115/155
Power Cleans 115/155
Burpee Lateral Bar Hops		 15m 08s
Workout Scaled
Lisa Donnelly 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		 21m 38s
Performed as RX
Lisa Donnelly 04/23/2012 CrossFit Lake Mary None 5 rounds of:

45 sec. ME C2B Pullups
15 sec. Rest
45 sec. 5 Front Squats 3 Push Jerks @ 135/95#
15 sec. Rest



Courtesy of Outlaw CrossFit		 150 reps
Workout Scaled
Lisa Donnelly 04/20/2012 CrossFit Lake Mary None 3 rounds for time

40 Hand Release Push=ups

30 Pull-ups

20 Lunges per leg		 22m 10s
Workout Scaled
Lisa Donnelly 04/19/2012 CrossFit Lake Mary None Wendler Strict Press

65% x 5

75% x 5

85% x 5 or more

then

3 rounds for time of

25 Wall Ball 14/20

25 Burpees

25 BF Sit-ups

 22m 11s
Workout Scaled
Lisa Donnelly 04/18/2012 CrossFit Lake Mary DT Five rounds for time of:
155 pound Deadlift, 12 reps
155 pound Hang power clean, 9 reps
155 pound Push jerk, 6 reps		 16m 40s
Workout Scaled
Lisa Donnelly 04/17/2012 CrossFit Lake Mary Nate Complete as many rounds in twenty minutes as you can of:
2 Muscle-ups
4 Handstand Push-ups
8 2-Pood Kettlebell swings		 6 rounds 10 reps
Workout Scaled
Lisa Donnelly 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		 265 reps
Workout Scaled
Lisa Donnelly 04/11/2012 CrossFit Lake Mary Christine 3 rounds for time of:
500m row
12 Bodyweight Deadlifts
21 Box Jumps		 20m 27s
Workout Scaled
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