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Athlete Date Sort Location Workout Name Description Results
Liz Middleton 03/11/2013 Vertical CrossFit 3/11/13 3 Rounds For Time
10 HSPU
20 Toes to bar
10 OH Squat (95/65)		 16m 49s
Workout Scaled
Liz Middleton 03/07/2013 Vertical CrossFit CrossFit Games Open 13.1 Proceed through the sequence below completing as many reps as possible in 17 minutes of:
40 Burpees
75 pound Snatch, 30 reps
30 Burpees
135 pound Snatch, 30 reps
20 Burpees
165 pound Snatch, 30 reps
10 burpees
210 pound Snatch, as many reps as possible		 119 reps
Performed as RX
Liz Middleton 03/04/2013 Vertical Limit Fitness 3.4.13 For Time
10 burpees
20 HPC (135/95)
30 Pullups
40 KB Swings (55/35)
50 OH Walking Lunges (45/25)
60 Box Jumps
(20 minute time cap)		 16m 01s
Performed as RX
Liz Middleton 02/28/2013 Vertical Limit Fitness Deadlift 3,3,3,3,3 125-195-225-235 lbs
Performed as RX
Liz Middleton 02/26/2013 Vertical Limit Fitness Nicole Complete as many rounds in 20 minutes as you can of:
Run 400 meters
Max rep Pull-ups		 54 reps
Performed as RX
Liz Middleton 02/20/2013 Vertical Limit Fitness 2.20.13 For Time
21-15-9
Plyo Pushup
Mountain Climbers
OH Walking Lunge (45/25)
Box Jump (24/20)		 8m 21s
Performed as RX
Liz Middleton 02/19/2013 Vertical Limit Fitness Fight Gone Bad Three rounds of:
Wall-ball, 20 pound ball, 10 ft target (Reps)
Sumo deadlift high-pull, 75 pounds (Reps)
Box Jump, 20" box (Reps)
Push-press, 75 pounds (Reps)
Row (Calories)

In this workout you move from each of five stations after a minute.The clock does not reset or stop between exercises. This is a five-minute round from which a one-minute break is allowed before repeating. On call of "rotate", the athletes must move to next station immediately for best score. One point is given for each rep, except on the rower where each calorie is one point.		 270 reps
Performed as RX
Liz Middleton 02/12/2013 Vertical Limit Fitness 2.12.13 AMRAP 3 rounds
1 min. Max Push Press (75/45)
2 min max TGU (35/25)
1 minute rest between rounds		 108 reps
Performed as RX
Liz Middleton 02/11/2013 Vertical Limit Fitness 2.11.13 3 RFT
21 KB Swings
15 Goblet Squats
12 Box Jumps		 5m 56s
Performed as RX
Liz Middleton 02/10/2013 Vertical Limit Fitness FitbyForty For Time
9 wallclimbs
13 thrusters (135/95)
40 pullups
73 box jumps (24/20) games style
9 Cleans (135/95)
13 Thrusters
40 pullups
73 burpees		 36m 38s
Performed as RX
Liz Middleton 02/08/2013 Vertical Limit Fitness 2.8.13 For Time
2 DL
50 DU
4 DL
40 DU
6 DL
30 DU
8 DL
20 DU
10 DL
10 DU		 6m 14s
Performed as RX
Liz Middleton 02/06/2013 Vertical Limit Fitness 'Blackjack' For Time
20,19,18...1 Pushups
1,2,3...20 situps
Alternate back and forth between the 2 movements		 22m 24s
Performed as RX
Liz Middleton 02/05/2013 Vertical Limit Fitness 2.5.13 Back Squat
5x5		 125 lbs
Performed as RX
Liz Middleton 02/01/2013 Vertical Limit Fitness Clean and Jerk 12 minutes to establish 1RM Clean and Jerk 85-105-115 lbs
Performed as RX
Liz Middleton 02/01/2013 Vertical Limit Fitness 2.1.13 EMOTM 10 minutes
C&J x2 at 75-80% 1RM		 95 lbs
Performed as RX
Liz Middleton 01/31/2013 Vertical Limit Fitness 1.31.13 5 Rounds For Time
10 OH Squat (95/65)
5 Muscle Ups		 16m 41s
Workout Scaled
Liz Middleton 01/29/2013 Vertical Limit Fitness Hill sprints + 20 min AMRAP

10 push ups
Hill sprint
20 body rows
Hill sprint		 5 rounds 10 reps
Performed as RX
Liz Middleton 01/29/2013 Vertical Limit Fitness 1.29.13 4 RFT
5 Right Arm DB Snatches
10 Box Jumps
5 Left Arm DB Snatches
5 HSPU		 6m 12s
Performed as RX
Liz Middleton 01/24/2013 Vertical Limit Fitness Strict Press 1,1,1 70-80-85(f) lbs
Performed as RX
Liz Middleton 01/24/2013 Vertical Limit Fitness Push Press 1,1,1 95-105-115(f)-110 lbs
Performed as RX
Liz Middleton 01/22/2013 Vertical Limit Fitness 1.21.13 5 RFT
15 Wallballs
10 Med Ball pushups
5 Med ball cleans		 10m 04s
Performed as RX
Liz Middleton 01/17/2013 Vertical Limit Fitness Matt B AMRAP 17 minutes
100 Ft Plate carry (25/15)
16 Burpee Box Jump overs
13 Dips		 4 rounds 20 reps
Workout Scaled
Liz Middleton 01/14/2013 Vertical Limit Fitness 1.14.13 3 RFT
50 KB Swings (55/35)
10 Deadlifts (BW)
20 Box Jumps (20/16)		 11m 56s
Performed as RX
Liz Middleton 01/11/2013 Vertical Limit Fitness Back Squat 1,1,1,1,1,1,1 105-125-145-155-165 lbs
Performed as RX
Liz Middleton 01/09/2013 Vertical Limit Fitness 1.9.13 For Time
Team 5K row
(Switch every 500m)
1 member rows
1 members holds plank
1 member rests
 21m 40s
Performed as RX
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