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Athlete Date Sort Location Workout Name Description Results
Liz Middleton 05/14/2013 Vertical CrossFit 5.13.13 AMRAP 15 minutes
5 Squat Cleans
10 Dips
20 Abmat situps
Post weight used to comments		 7 rounds 0 reps
Performed as RX
Liz Middleton 05/14/2013 Vertical CrossFit 5.14.14 3 RFT
30 Box Jumps (24/20)
30 pushups
30 KB Swings (55/35)
30 Pullups
30 Push Press (75/45)
 30m 32s
Performed as RX
Liz Middleton 05/09/2013 Vertical CrossFit Floor Press EMOTM 2x Floor Press (85%) with 2 second pause
then
AMRAP 3 minutes (60%) Floor press no pause

Post weight used for the EMOTM to Comments		 50 reps
Performed as RX
Liz Middleton 05/08/2013 Vertical CrossFit 5.6.13 Tabata Style for Total reps
KB Swings
Pushups
Abmat Situps
Med Ball cleans		 316 reps
Performed as RX
Liz Middleton 05/02/2013 Vertical CrossFit Push Press 3,3,3,3,3 65-75-85-95-105 lbs
Performed as RX
Liz Middleton 05/02/2013 Vertical CrossFit 5.2.13 3 RFT
800 m Run
50 Situps
50 Walking Lunges		 21m 13s
Performed as RX
Liz Middleton 05/01/2013 Vertical CrossFit Murph For time:
1 mile Run
100 Pull-ups
200 Push-ups
300 Squats
1 mile Run

Partition the pull-ups, push-ups, and squats as needed. Start and finish with a mile run. If you've got a twenty pound vest or body armor, wear it.		 54m 14s
Performed as RX
Liz Middleton 04/25/2013 Vertical CrossFit 4.25.13 Clean and Jerk 85-115-125-130(f) lbs
Performed as RX
Liz Middleton 04/24/2013 Vertical CrossFit 4/23/13 For Time
45 Thrusters
45 Pullups		 8m 51s
Performed as RX
Liz Middleton 04/24/2013 Vertical CrossFit 13.3 Sorta 6 RFT
25 Wall Balls (20/14)
15 Double Unders
5 HSPU		 13m 02s
Workout Scaled
Liz Middleton 04/17/2013 Vertical CrossFit 4.17.13 Deadlift
5x5 @ 70%
3x3 @ 80%
2x2 @ 90%		 185-210-235 lbs
Performed as RX
Liz Middleton 04/15/2013 Vertical CrossFit 4.15.12 AMRAP
1 minute - HSPU
1 Minute - AB mat situps
1 minute - Med ball cleans
1 minute- rest
Complete 3 rounds for total reps		 275 reps
Workout Scaled
Liz Middleton 04/11/2013 Vertical CrossFit Fran Three rounds, 21-15- and 9 reps, for time of:
95 pound Thruster
Pull-ups		 6m 39s
Performed as RX
Liz Middleton 04/10/2013 Vertical CrossFit 4/9/2013 5 RFT

5 HSPU
10 DL (225/155)
30 DU		 7m 42s
Workout Scaled
Liz Middleton 04/09/2013 Vertical CrossFit Back Squat 1,1,1,1,1 (1,1)
Find new 1 RM		 95-135-155-165-175 lbs
Performed as RX
Liz Middleton 04/04/2013 Vertical CrossFit CrossFit Games Open 13.5 Complete as many rounds and reps as possible in 4 minutes of:
100 pound Thruster, 15 reps
15 Chest to bar Pull-ups

If 90 reps (3 rounds) are completed in under 4 minutes, time extends to 8 minutes.
If 180 reps (6 rounds) are completed in under 8 minutes, time extends to 12 minutes.
If 270 reps (9 rounds) are completed in under 12 minutes, time extends to 16 minutes.
Etc.		 0 rounds 47 reps
Performed as RX
Liz Middleton 04/03/2013 Vertical CrossFit Strict Press 5x3 @ 80%
OR
3,3,3,3,3
Find a 3 rep max		 70 lbs
Performed as RX
Liz Middleton 04/02/2013 Vertical CrossFit Annie 50-40-30-20 and 10 rep rounds of:
Double-unders
Sit-ups		 6m 22s
Performed as RX
Liz Middleton 03/28/2013 Vertical CrossFit CrossFit Games Open 13.4 Complete as many reps as possible in 7 minutes following the rep scheme below:
135 pound Clean and jerk, 3 reps
3 Toes-to-bar
135 pound Clean and jerk, 6 reps
6 Toes-to-bar
135 pound Clean and jerk, 9 reps
9 Toes-to-bar
135 pound Clean and jerk, 12 reps
12 Toes-to-bar
135 pound Clean and jerk, 15 reps
15 Toes-to-bar
135 pound Clean and jerk, 18 reps
18 Toes-to-bar...
This is a timed workout. If you complete the round of 18, go on to 21. If you complete 21, go on to 24, etc.		 46 reps
Performed as RX
Liz Middleton 03/26/2013 Vertical CrossFit 3.26.13 4 RFT
10 HSPU
10 Snatch (985/65)
400m run		 15m 24s
Workout Scaled
Liz Middleton 03/21/2013 Vertical CrossFit CrossFit Games Open 13.3 Complete as many rounds and reps as possible in 12 minutes of:
150 Wall ball shots, 20 pound ball
90 Double-unders
30 Muscle-ups		 0 rounds 240 reps
Performed as RX
Liz Middleton 03/20/2013 Vertical CrossFit 3.20.2013 21-15-9
HSPU
HPC (95/65)
KB swings (55/35)
1 rope climb at the end of each round		 10m 50s
Workout Scaled
Liz Middleton 03/14/2013 Vertical CrossFit 'Pie' day AMRAP 10 minutes
5 Push Press
10 Deadlifts
15 Box jumps

or

5 pullups
10 pushups
15 squats		 234 reps
Performed as RX
Liz Middleton 03/13/2013 Vertical CrossFit 3.13.13 4x100m
1x750
4x100
then
Vert Test for height		 17 in
Performed as RX
Liz Middleton 03/12/2013 Vertical CrossFit 3.12.13 7 Rounds For Time
10 Push Press (115/85#)
10 Box Jumps (24/20")		 13m 43s
Performed as RX
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