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Athlete Date Sort Location Workout Name Description Results
Liz Middleton 04/02/2012 Vertical Limit Fitness Swim sprints 1- 50x2; 25s
2- 50x2; 30s
3- 50x2; 30s
4- 100m 		600 m
Performed as RX
Liz Middleton 04/02/2012 Vertical Limit Fitness 4.3.13 5 Rounds for time
10 SDHP (45/35)
12 Supermans
14 Barbell OH Lunge (45/35)
16 Ab mat situps
18 Push Press (45/35)
20 Mountain Climbers
 14m 52s
Workout Scaled
Liz Middleton 04/01/2012 Vertical Limit Fitness 4/2/12 Back Squat
2x5 @ 70% 15
1x20 @ 45% 15 		125-125-85 lbs
Performed as RX
Liz Middleton 04/01/2012 Vertical Limit Fitness CrossFit Games Open 11.4 Complete as many rounds and reps as possible in 10 minutes of:
60 Bar-facing burpees
120 pound Overhead squat, 30 reps
10 Muscle-ups		 4 rounds 10 reps
Workout Scaled
Liz Middleton 03/30/2012 Vertical Limit Fitness Swim Sprint Drills: Day 1 Sprint:
50m x 2; 30s rest
50m x 2; 40s rest
50m x 2; 30s rest

Bouy Swim:
200m x 1 (form)
50m x 2 (sprint)		 700 m
Performed as RX
Liz Middleton 03/30/2012 Vertical Limit Fitness Swim Endurance Day 1 Endurance Swim:
100 warm up
Endurance- slow and steady/focus on technique and breathing

300 NO Stopping; 1:20 break
200 no stopping; 1:00 break
100 no stopping; 0:45 break
50; 0:45 break
Back up the ladder same breaks -
50/ 0:45
100/ 0:45
200/ 1:00
250/ 0:45
50 cool down

 1,400 m
Performed as RX
Liz Middleton 03/29/2012 Vertical Limit Fitness 3.29.12 7 Rounds For Time
6 KB Swings (70/55)
10 HSPU
20 DU		 11m 16s
Workout Scaled
Liz Middleton 03/28/2012 Vertical Limit Fitness None Back Squat
2x5 @ 70% 10lbs
1x20 @ 45% 10lbs		 110-110-85 lbs
Performed as RX
Liz Middleton 03/28/2012 Vertical Limit Fitness 3.28.12 5 RFT
100/75ft Broad Jump
Every 5 jumps perform 5 burpees		 7m 32s
Performed as RX
Liz Middleton 03/26/2012 Vertical Limit Fitness Push Press 3x3 @75% 1RM 70-70-70 lbs
Performed as RX
Liz Middleton 03/26/2012 Vertical Limit Fitness 3.26.12 5 RFT
4 Muscle Snatches (75/45)
6 OH Squats (75/45)
8 Knees to Elbows
10 Burpess
 9m 48s
Workout Scaled
Liz Middleton 03/23/2012 Vertical Limit Fitness 3.23.12 7 RFT
4 Deadlifts (135/95)
8 box jumps (24/20)
12 Body Rows		 4m 54s
Performed as RX
Liz Middleton 03/22/2012 Vertical Limit Fitness 3.22.12 AMRAP 12 minutes
5 True Pullups
10 Ball Slams
15 DB Push Jerk/Press		 5 rounds 17 reps
Performed as RX
Liz Middleton 03/19/2012 Vertical Limit Fitness 3.19.12 As Many Rounds and Reps as Possible in 12 minutes
150 Wall balls (20/14)
90 Double Unders
30 Muscle Ups
 0 rounds 190 reps
Performed as RX
Liz Middleton 03/16/2012 Vertical Limit Fitness Sandbag Run Team WOD 200m sandbag run - 60 lbs (clean from ground)
kb swings (as many as possible)
mountain climbers (as many as possible)
rest
- 1 person running, 1 person on kb swings, 1 person on mtn climbers 		3 rounds 0 reps
Performed as RX
Liz Middleton 03/16/2012 Vertical Limit Fitness Buoy Swim Swim with buoy b/w legs:
3 x 100m
2 x 200m		 700 m
Performed as RX
Liz Middleton 03/14/2012 Vertical Limit Fitness Tabata 'Who knows what' WOD:
Tabata KB (55/35)
Tabata DU
Tabata SDHP (70/55 KB)

Total Number of reps is your score		 296 reps
Performed as RX
Liz Middleton 03/12/2012 Vertical Limit Fitness 3.12.12 2x5 BS @ 70% 1RM
1x20 BS @ 40% 1RM
Then
3 Rounds for time
15 wallballs (20/16)
20 Plyo-push ups
25 Abmat situps		 9m 02s
Performed as RX
Liz Middleton 03/09/2012 Vertical Limit Fitness 3.9.12 AMRAP 18 minutes
15 Box Jumps (24/20)
12 Push Press (115/75)
9 T2B		 4 rounds 21 reps
Performed as RX
Liz Middleton 03/08/2012 Vertical Limit Fitness Swim Swim
50m x 4
100m x 1
150m x 2
100m x 1
50m x 2		 800 m
Performed as RX
Liz Middleton 03/05/2012 Vertical Limit Fitness 3.5.12 8 RFT
200m run
15 abmat situps
12 med ball cleans		 14m 20s
Performed as RX
Liz Middleton 03/03/2012 Vertical Limit Fitness 45 Day Challenge Wod 3 RFT
Round 1: 200 m run THEN 15x
Thrusters (95/65)
Box Jumps (24/20)
OH Lunge (45/25#) (15 per leg)
DU
Clean (ground to shoulder any way) - (95/65)

Round 2: 200 m run THEN 12x
Thrusters (95/65)
Box Jumps (24/20)
OH Lunge (45/25#) (15 per leg)
DU
Clean (ground to shoulder any way) - (95/65)

Round 3: 200 m run THEN 9x
Thrusters (95/65)
Box Jumps (24/20)
OH Lunge (45/25#) (15 per leg)
DU
Clean (ground to shoulder any way) - (95/65)		 14m 29s
Performed as RX
Liz Middleton 03/02/2012 Vertical Limit Fitness Crossfit Open 12.2 Proceed through the sequence below completing as many reps as possible in 10 minutes of:
75/45 pound Snatch, 30 reps
135/75 pound Snatch, 30 reps
165/100 pound Snatch, 30 reps
210/120 pound Snatch, as many reps as possible		 51 reps
Performed as RX
Liz Middleton 03/01/2012 Vertical Limit Fitness Easy Swim 2 Swim
50m x 4
100m x 3
50m x 4		 700 m
Performed as RX
Liz Middleton 02/28/2012 Vertical Limit Fitness 2.29.12 AMRAP 15 minutes
K2E x 12
KB Swings x 8 (70/55)
HSPU x 4
 6 rounds 23 reps
Workout Scaled
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