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Athlete Date Sort Location Workout Name Description Results
Liz Middleton 11/06/2012 Vertical Limit Fitness 'Vote Hard' Front Squat
1, 10, 1, 20, 1, 30

Perform a heavy single than complete the high reps unbroken at a % of that single. Try to keep your single at the same weight.

Post weights for each round in comments of the blog or comments section on your page.		 125-130-135 lbs
Performed as RX
Liz Middleton 11/05/2012 Vertical Limit Fitness The day before tomorrow For Time
15 Pullups
20 Pushups
25 Abmat situps
30 Box Jumps
35 DB Thrusters (45/35)
40 Burpees
45 Walking Lunges w DB (45/35)
50 Double Unders
*(20 minute time cap)		 19m 48s
Workout Scaled
Liz Middleton 10/29/2012 Vertical Limit Fitness 10.29.2012 5 Rounds:
3 DL
Max HSPU		 40 reps
Workout Scaled
Liz Middleton 10/29/2012 Vertical Limit Fitness Cindy Complete as many rounds in 20 minutes as you can of:
5 Pull-ups
10 Push-ups
15 Squats		 14 rounds 19 reps
Performed as RX
Liz Middleton 10/25/2012 Vertical Limit Fitness 10.25.12 AMRAP 12 minutes
20 KB swings (55/35)
60 ft Bear Crawl
60 Double UNders
20 Pushups		 3 rounds 4 reps
Performed as RX
Liz Middleton 10/24/2012 Vertical Limit Fitness Clean and Jerk Clean 85-105-110-115-120(f) lbs
Performed as RX
Liz Middleton 10/23/2012 Vertical Limit Fitness 10.23.12 For Time
500m row
30 burpees
10 Shoulder to overhead (165/95)		 7m 17s
Performed as RX
Liz Middleton 10/18/2012 Vertical Limit Fitness Coach D's B-day WOD 3RFT:
10 Snatches (115/85)
19 Pullups
12 Pistols		 21m 01s
Performed as RX
Liz Middleton 10/17/2012 Vertical Limit Fitness 10.17.12 5 RFT
5 Box Jumps (32/24")
10 Ring Pushups
20 DU
10 Reverse Burpees
1 lap		 19m 39s
Performed as RX
Liz Middleton 10/15/2012 Vertical Limit Fitness 10.15.12 For Time
50 Abmat situps
25 Games Pushups
50 OH Walking Lunges (25/15)
100 Games Box Jumps (24/20)
50 OH Walking Lunges
25 Game Pushups
50 Abmat situps		 13m 22s
Performed as RX
Liz Middleton 10/15/2012 Vertical Limit Fitness Back Squat 3x5 @ 75% 1RM 125-130-130 lbs
Performed as RX
Liz Middleton 10/15/2012 Vertical Limit Fitness 10.16.12 7 minute AMRAP
7 Good mornings (45/35)
20 Push Press (45/35)

Bar may not be set down. 10 burpee penalty on the spot if bar hits the ground.		 4 rounds 12 reps
Performed as RX
Liz Middleton 10/10/2012 Vertical Limit Fitness 10.9.12 7 RFT
15 Games style pushups
10 pistols
40 DU		 16m 22s
Performed as RX
Liz Middleton 10/10/2012 Vertical Limit Fitness 10.10.12 For Time
50,40,30,20,10
KB Swings (55/35)
Anchored ab-mat situps		 11m 16s
Performed as RX
Liz Middleton 10/08/2012 Vertical Limit Fitness Twisted Karen For Time
50 Jumping Pullups
150 Wallballs
50 Jumping Pullups
 16m 22s
Performed as RX
Liz Middleton 10/01/2012 Vertical Limit Fitness 'Thruster Crush' For Time
10 Thrusters (135/95)
20 Thrusters (95/75)
30 Thrusters (75/55)
40 Thrusters (55/35)		 18m 17s
Performed as RX
Liz Middleton 09/26/2012 Vertical Limit Fitness 9.26.12 AMRAP 15 minutes
5 Pullups
10 Burpees
15 situps		 8 rounds 0 reps
Performed as RX
Liz Middleton 09/25/2012 Vertical Limit Fitness 9.25.12 5 Rounds For Time
10 Med ball cleans (20/16)
5 Wall Climbs
50 Double Unders		 16m 17s
Performed as RX
Liz Middleton 09/24/2012 Vertical Limit Fitness The Bear Complex 5 rounds of the sequence
Power Clean
Front Squat
Push Press/Jerk
Back Squat
Puch Press/Jerk

Perform this sequence 7x's to complete 1 round.
Increase weight each time to go as heavy as possible.

The barbell may not stop on the ground. You can rest anywhere else in the sequence. If you drop the barbell or rest while it is on the ground during the sequence, perform 5 burpees.
Post your heaviest weight completed

 65-85-90-95 lbs
Performed as RX
Liz Middleton 09/18/2012 Vertical Limit Fitness 9.18.12 For Time
21-15-9
Push Press (135/95)
Bear Crawl 60 ft.
Mountain Climbers
Burpee Broad Jump 60 Ft.		 11m 50s
Workout Scaled
Liz Middleton 09/18/2012 Vertical Limit Fitness 9/19/12 For Time
25 Wallballs (20/16)
5 Muscle Snatch (95/65)
20 WB
4 MS
15 WB
3 MS
10 WB
2 MS
5 WB
1 MS		 5m 22s
Performed as RX
Liz Middleton 09/14/2012 Vertical Limit Fitness Czech Beast WOD AMRAP 12 minutes
20 Thrusters (85/55)
60m shuttle run
20 Burpee box jump overs (24/20)
60m Shuttle run
20 KB Swings (55/35)
60m Shuttle Run
20 Games style pushups
60m Shuttle Run		 1 rounds 32 reps
Performed as RX
Liz Middleton 09/13/2012 Vertical Limit Fitness 9.13.12 500m run for time
1,1,1,1,1
Recovery is 2 to 1		 1m 55s
Performed as RX
Liz Middleton 09/12/2012 Vertical Limit Fitness Push Press 1,1,1,1,1 65-85-100-105-110-115(f) lbs
Performed as RX
Liz Middleton 09/12/2012 Vertical Limit Fitness Steves Club C2B swings Every minute on the minute 10 minutes
5 KB swings (70/55)
10 C2B pullups		 2 rounds 0 reps
Workout Scaled
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