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Athlete Date Sort Location Workout Name Description Results
Liz Middleton 02/27/2012 Vertical Limit Fitness 2.28.12 For Time
100 Mountain Climbers
then
10,9,8,7,6,5,4,3,2,1
DB Lunge (Go as heavy as possible)
Plyo-pushups*
Push Press (95/65)		 15m 31s
Performed as RX
Liz Middleton 02/26/2012 Vertical Limit Fitness 2.27.12 4 Rounds For Time
30 Double Unders
15 Wallballs (20/16)
5 Dead hang Pullups
 6m 45s
Workout Scaled
Liz Middleton 02/24/2012 Vertical Limit Fitness CrossFit Games Open 12.1 Complete as many reps as possible in 7 minutes of:
Burpees

Both hands must touch a target 6 inches above reach		 72 reps
Performed as RX
Liz Middleton 02/24/2012 Vertical Limit Fitness CrossFit Games Open 12.1 Complete as many reps as possible in 7 minutes of:
Burpees

Both hands must touch a target 6 inches above reach		 73 reps
Performed as RX
Liz Middleton 02/21/2012 Vertical Limit Fitness Deadlift 1,1,1,1,1,1,1 125-175-205-235-245-255-260 lbs
Performed as RX
Liz Middleton 02/21/2012 Vertical Limit Fitness 2.22.12 AMRAP 9 minutes
5 Cleans (anyway) (95/135)
10 Pullups
15 Box Jumps		 3 rounds 4 reps
Performed as RX
Liz Middleton 02/20/2012 Vertical Limit Fitness Push Press 1,1,1,1,1,1,1 65-85-95-105(f)-100(f) lbs
Performed as RX
Liz Middleton 02/20/2012 Vertical Limit Fitness 2.21.12 4 Rounds
10 KB Swings (55/35)
30 Hollow Rocks
Max Rep HSPU
 63 reps
Workout Scaled
Liz Middleton 02/19/2012 Vertical Limit Fitness 2.20.12 5 rounds for time of:
10 Burpees
15 Jumping alternating lunges
20 Double-unders
25 yard Shuttle sprint (5 x 5 yards)
Rest 90 seconds		 13m 46s
Performed as RX
Liz Middleton 02/19/2012 Vertical Limit Fitness Back Squat Max Find your new 1RM Back Squat 85-105-135-155(f)-155 lbs
Performed as RX
Liz Middleton 02/16/2012 Vertical Limit Fitness Rahoi Complete as many rounds as possible in 12 minutes of:
24 inch Box Jump, 12 reps
95 pound Thruster, 6 reps
6 Bar-facing burpees		 6 rounds 0 reps
Performed as RX
Liz Middleton 02/16/2012 Vertical Limit Fitness 2.17.12 For Time
200m run
15 med ball cleans
15 v-ups
15 clapping pushups
200m run
12 med ball cleans
12 v-ups
12 clapping pushups
200m run
9 med ball cleans
9 v-ups
9 clapping pushups		 7m 26s
Performed as RX
Liz Middleton 02/15/2012 Vertical Limit Fitness Push Press 5x1 @ 90% of 1 RM 80-80-80-80-80 lbs
Performed as RX
Liz Middleton 02/15/2012 Vertical Limit Fitness 2.15.12 7 RFT
10 KB Swings (55/35)
10 T2B		 12m 48s
Performed as RX
Liz Middleton 02/12/2012 Vertical Limit Fitness 'Dirty Thirty' For Time:
30 Box Jumps (24/20)
30 Jumping Pullups
30 KB Swings (55/35)
30 Walking Lunges
30 K2E
30 Push Press (45/35)
30 Good Mornings (45/35)
30 Wallballs (20/16)
30 Burpees
30 Double Unders		 13m 15s
Performed as RX
Liz Middleton 02/07/2012 Vertical Limit Fitness 2/8/12 20 min AMRAP:
10 Push Press (115/75#)
10 KB swings (55/35#)
10 Body Rows
10 Box Jumps (24/20")		 7 rounds 9 reps
Workout Scaled
Liz Middleton 02/06/2012 Vertical Limit Fitness 2/7/12 AMRAP 10 minutes
10 wall balls (20/16)
10 Toes to Bar		 9 rounds 0 reps
Workout Scaled
Liz Middleton 02/05/2012 Vertical Limit Fitness 2/6/12 For time:

60 burpees

50 abmat situps (froggy style)

40 KB swings (55/35)

30 Pullups

20 Handstand Pushups		 12m 28s
Workout Scaled
Liz Middleton 01/31/2012 Vertical Limit Fitness 2/1/12 Push Press 3x7 at 80% 1 RM

 75-75-75-75-75-75-75 lbs
Performed as RX
Liz Middleton 01/30/2012 Vertical Limit Fitness 'Angie' For Time:
100 Pullups
100 Pushups
100 Sit ups
100 Squats
Complete all reps of each exercise before moving to the next		 31m 36s
Performed as RX
Liz Middleton 01/29/2012 Vertical Limit Fitness Deadlift 5x3 EMOTM for 5 minutes perform 3 deadlifts @ 80% 1RM 190-190-190-190-190 lbs
Performed as RX
Liz Middleton 01/29/2012 Vertical Limit Fitness 1/30/12 4 rounds for max reps of:
0:30 True Push ups (feet raised up), 0:15 off
0:30 Box Jumps 24"/20″, 0:15 off
0:30 DU
Rest 1:00 between rounds.		 241 reps
Performed as RX
Liz Middleton 01/29/2012 Vertical Limit Fitness Short Run #3 6-10 x 300m, rest 1:00, hold within 2-3 seconds 1m 10s
Performed as RX
Liz Middleton 01/28/2012 Vertical Limit Fitness LAZ AMRAP 28 minutes
1 lap with plate (45/25)
27 Box Jumps (24/20)
8 Thrusters (95/65)
4 Strict Pullups		 7 rounds 0 reps
Workout Scaled
Liz Middleton 01/26/2012 Vertical Limit Fitness 1/25/12 15,12,9,6 and 3 rep rounds for time
Push Press (115/75)
Box Jumps (24/20)
Hollow Rocks		 8m 21s
Workout Scaled
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