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Athlete Date Sort Location Workout Name Description Results
Liz Middleton 01/26/2012 Vertical Limit Fitness Back Squat 5x5 5x5 @ 70% of 1 RM 105-105-105-105-105 lbs
Performed as RX
Liz Middleton 01/26/2012 Vertical Limit Fitness 1/27/12 AMRAP 10 minutes
400 m run
40 wallballs
30 Knees to elbows
20 true pushups
10 box jumps		 100 reps
Performed as RX
Liz Middleton 01/25/2012 Vertical Limit Fitness Push Press DE Push Press
EMOTM for 5 minutes
5 reps @70% 1 rm		 5 rounds 5 reps
Performed as RX
Liz Middleton 01/22/2012 Vertical Limit Fitness Deadlift 5-5-5-5-5 EMOTM 5 deadlifts @ 70% of 1rm for 5 minutes or failure 165-165-165-165-165 lbs
Performed as RX
Liz Middleton 01/22/2012 Vertical Limit Fitness 1/23/12 3 RFT: 3 Sumo Deadlifts (70%), 12 pood KB swings unbroken 2m 31s
Workout Scaled
Liz Middleton 01/17/2012 Vertical Limit Fitness DE Barbell Row EMOTM for 10 minutes perform 3 reps of a barbell row 115/75 or until failure 8 rounds 0 reps
Performed as RX
Liz Middleton 01/17/2012 Vertical Limit Fitness 1/18/12 3 Rounds for Time:
9 HPC (135/95#)
12 Box jumps (24/20")
16 single arm KB swings (35/25#, 8/arm)		 10m 41s
Performed as RX
Liz Middleton 01/16/2012 Vertical Limit Fitness 1/17/12 For Time
100 du, 100 hands off floor push up, 100 ab mat sit ups, 100 squats, 100 du		 15m 32s
Performed as RX
Liz Middleton 01/15/2012 Vertical Limit Fitness ME: Box Jump 1-1-1-1-1 32 - 35.25 - 37.25- 38.5 lbs
Performed as RX
Liz Middleton 01/15/2012 Vertical Limit Fitness 1/16/12 For Time: 21-15-9
Lateral Burpees
OH Squat (75/45)
KB Swings (55/35)		 10m 28s
Performed as RX
Liz Middleton 01/11/2012 Vertical Limit Fitness 1 year anniversary for LIZ AMRAP 3 rounds
1 minute of pushups
1 minute rest
1 minute KB Swings (70/55)
1 minute rest
1 minute Ab mat situps Unanchored		 3 rounds 283 reps
Performed as RX
Liz Middleton 01/11/2012 Vertical Limit Fitness 1/12/12 For Time:
12-15-21-15-12
Box Jumps (20/24")
HSPU
Deadlift (185/155)		 13m 41s
Workout Scaled
Liz Middleton 01/10/2012 Vertical Limit Fitness Good Mornings 2-2-2-2-2 DE: Good Mornings (95/65) 65 lbs
Performed as RX
Liz Middleton 01/09/2012 Vertical Limit Fitness 1/12/12 5 RFT - 20 minute time cap
5 Back Squat (185/135)
7 OH DB Lunge Right Arm (35/20)
9 burpees
7 OH DB Lunge Left Arm		 11m 38s
Workout Scaled
Liz Middleton 01/08/2012 Vertical Limit Fitness 1/9/2012 AMRAP 8 minutes
4 Handstand Pushups
6 Pistols
8 Body Rows (or GHD if available)
 5 rounds 9 reps
Workout Scaled
Liz Middleton 01/08/2012 Vertical Limit Fitness Push Press 2-2-2-2-2-2-2 DE: Push Press
Performed at 50-70% of 1 RM, and doneabout every 45 seconds and as fast as possible. 		65 lbs
Performed as RX
Liz Middleton 01/07/2012 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)		 21m 59s
Performed as RX
Liz Middleton 01/06/2012 Vertical Limit Fitness Deadlift 1-1-1-1-1 Deadlift 1 rep max 235 lbs
Performed as RX
Liz Middleton 01/06/2012 Vertical Limit Fitness 1/06/12 Complete as many rounds and reps as possible in 10 minutes of:
9 Push-ups (games style)
12 Wall Balls (20/16#)
15 box jumps (24/20")		 6 rounds 8 reps
Performed as RX
Liz Middleton 01/05/2012 Vertical Limit Fitness Push Press 1,1,1,1,1 Push press 1 rep max 85 lbs
Performed as RX
Liz Middleton 01/05/2012 Vertical Limit Fitness Annie 50-40-30-20 and 10 rep rounds of:
Double-unders
Sit-ups		 7m 52s
Performed as RX
Liz Middleton 01/04/2012 Vertical Limit Fitness Back Squat Max Back Squat 1,1,1,1,1 145 lbs
Performed as RX
Liz Middleton 01/04/2012 Vertical Limit Fitness Burpee/Push Press For Time:
21-15-9
Burpees
Push Press (75/45)		 7m 10s
Performed as RX
Liz Middleton 12/27/2011 Vertical Limit Fitness The Year End - FGB Pullup Style 3, 5 minute rounds for total reps with 1 minute rest between rounds.
Each round you perform 5 different movements for 1 minute each. The clock does not stop between movements. The movements are:
Wall Balls (20/16)
C2B Pullups
Box Jumps (24/20)
Push Press (75/45)
Row (for Calories)		 0 rounds 227 reps
Performed as RX
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