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Athlete Date Sort Location Workout Name Description Results
Lisa Donnelly 04/10/2012 CrossFit Lake Mary None Fran 21-15-9
Thrusters
Pull ups		 5m 06s
Workout Scaled
Lisa Donnelly 04/09/2012 CrossFit Lake Mary None 5 rounds 35 lbs. DL
35 lbs push press
35 lb OHS
150m run



9 Air Squats

rest 1 min between rounds		 22m 27s
Workout Scaled
Lisa Donnelly 04/02/2012 CrossFit Lake Mary Cindy Complete as many rounds in 20 minutes as you can of:
5 Pull-ups
10 Push-ups
15 Squats		 8 rounds 25 reps
Workout Scaled
Lisa Donnelly 03/30/2012 CrossFit Lake Mary None 4 Rounds

15 Slam Balls 20/30

12 Box Jumps 20/24

9 Hang Power Snatch 55/95

150m Run		 17m 23s
Workout Scaled
Lisa Donnelly 03/28/2012 CrossFit Lake Mary None 3 Rounds:
300m Run
18 Pullup
31 WallBall (20/14) 15 Unbroken or 5 burpees penalty

BuyOut: 84 Double Unders		 20m 00s
Workout Scaled
Lisa Donnelly 03/27/2012 CrossFit Lake Mary None Run 400m
3 rounds of the BB complex-
5 Deadlifts 115/75#
5 Hang Power Cleans 115/75#
5 Push Jerks 115/75#
Run 400m
2 rounds of the BB complex
Run 400m
1 round of the BB complex		 18m 00s
Workout Scaled
Lisa Donnelly 03/26/2012 CrossFit Lake Mary None 5 Deadlifts 115/75#
5 Hang Power Cleans 115/75#
5 Push Jerks 115/75#
Run 400m
2 rounds of the BB complex
Run 400m
1 round of the BB complex



Courtsey of Outlaw CrossFit		 16m 57s
Workout Scaled
Lisa Donnelly 03/23/2012 CrossFit Lake Mary CrossFit Games Open 11.2 Complete as many rounds and reps as possible in 15 minutes of:
155 pound Deadlift, 9 reps
12 Push-ups
15 Box jumps, 24" box		 5 rounds 13 reps
Workout Scaled
Lisa Donnelly 03/22/2012 CrossFit Lake Mary CrossFit Games Open 12.5 Complete as many reps as possible in 7 minutes of the following rep scheme:
M 100 pound/F 65 pound Thruster, 3 reps
3 Chest to bar Pull-ups
100 pound Thruster, 6 reps
6 Chest to bar Pull-ups
100 pound Thruster, 9 reps
9 Chest to bar Pull-ups
100 pound Thruster, 12 reps
12 Chest to bar Pull-ups
100 pound Thruster, 15 reps
15 Chest to bar Pull-ups
100 pound Thruster, 18 reps
18 Chest to bar Pull-ups
100 pound Thruster, 21 reps
21 Chest to bar Pull-ups...

This is a timed workout. If you complete the round of 21, go on to 24. If you complete 24, go on to 27, etc.		 79 reps
Workout Scaled
Lisa Donnelly 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		 18m 56s
Performed as RX
Lisa Donnelly 03/15/2012 CrossFit Lake Mary CrossFit Games Open 12.4 Complete as many rounds and reps as possible in 12 minutes of:

150 Wall balls
90 Double-unders
30 Muscle-ups		 0 rounds 153 reps
Workout Scaled
Lisa Donnelly 03/14/2012 CrossFit Lake Mary None Snatch
2-2-2-2

then 12 AMRAP
400m Run
10 Power Snatches 65/95		 4 rounds 0 reps
Workout Scaled
Lisa Donnelly 03/13/2012 CrossFit Lake Mary None Work up to 1rm on Back Squat (110lbs)

1 set of 5 @ 50% of 1rm

1 set of 5 @ 60% of 1 rm

1 set all out @ 70% of 1 rm

then a 7min AMRAP

10 Hang Squat Cleans 75/95

10 Vertical Bar Jumps		 5 rounds 0 reps
Workout Scaled
Lisa Donnelly 02/03/2012 CrossFit Lake Mary None 800m Run

9 OHS F75/M95

9 Ring Dips

400m Run

15 OHS

15 Ring Dips

200m Run

21 OHS

21 Ring Dips		 25m 08s
Workout Scaled
Lisa Donnelly 02/01/2012 CrossFit Lake Mary None Strict Press

3-3-3-3-3

then

12min AMRAP

10 Push Press F75/M95

15 Hand Release Push-ups

20 Sit-ups		 2 rounds 28 reps
Workout Scaled
Lisa Donnelly 01/31/2012 CrossFit Lake Mary None 1) Back Squat: 1X8 @ 60%, 1X5 @ 75%, 1X4 @ 85%, 1X3 @ 90%, rest 2 min. between each set.

3 rounds for total reps of:

2 minutes ME Plate (hugging) Front Squats 45/25#
-rest 1 minute
2 minutes ME Lateral Jumps 12"-rest 1 minute		 Workout Scaled
Lisa Donnelly 01/31/2012 CrossFit Lake Mary None 1) Back Squat: 1X8 @ 60%, 1X5 @ 75%, 1X4 @ 85%, 1X3 @ 90%, rest 2 min. between each set.

3 rounds for total reps of:

2 minutes ME Plate (hugging) Front Squats 45/25#
-rest 1 minute
2 minutes ME Lateral Jumps 12"-rest 1 minute		 296 reps
Workout Scaled
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