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Athlete Date Sort Location Workout Name Description Results
Liz Middleton 09/11/2012 Vertical Limit Fitness 9/11 - Memorial WOD AMRAP 12 minutes
9 deadlifts (135/95)
11 Games style pushups

2 minute rest

AMRAP 5 minutes
28 squats
19 DU		 18 rounds 30 reps
Performed as RX
Liz Middleton 09/10/2012 Vertical Limit Fitness Salzburg Fortress FGB AMRAP
3, 1 minute rounds of each movement. Score is total reps

Handstand kick ups
Burpees
Box Jumps
4-count flutter kicks		 234 reps
Performed as RX
Liz Middleton 09/06/2012 Vertical Limit Fitness 9.5.12 21-15-9

Jumping pullups
Pistols (per leg)		 7m 55s
Workout Scaled
Liz Middleton 09/05/2012 Vertical Limit Fitness 3RM Push Jerk Push Jerk
3,3,3,3,3		 75-95-105-115(f)-110(f) lbs
Performed as RX
Liz Middleton 09/04/2012 Vertical Limit Fitness Bacon 5RFT
24 box jumps
28 situps
12 thruster (75/45)		 11m 55s
Performed as RX
Liz Middleton 08/31/2012 Vertical Limit Fitness 8.31.12 Tabata push press (75/45)

Tabata situps (anchored)

Tabata KB swings (55/35)		 268 reps
Performed as RX
Liz Middleton 08/24/2012 Vertical Limit Fitness Randy 75 pound Power snatch, 75 reps for time. 6m 32s
Performed as RX
Liz Middleton 08/22/2012 Vertical Limit Fitness 8.22.12 For Time
21-15-9
Push Press (95/65)
Pushup
Box Jump
Pull up		 10m 23s
Performed as RX
Liz Middleton 08/21/2012 Vertical Limit Fitness 8.21.12 For Time
500m run
12 Deadlifts (255/205)
180 ft Bear Crawl
9 Deadlifts (255/205)
90 ft Bear Crawl
6 Deadlifts (255/205)
60 ft Bear Crawl
500m run		 15m 58s
Performed as RX
Liz Middleton 08/19/2012 Vertical Limit Fitness 8.20.12 Tabata style:
Mountain Climbers
Situps
Squats
Box Jumps

Post total reps		 397 reps
Performed as RX
Liz Middleton 08/17/2012 Vertical Limit Fitness 8.17.12 5 Rounds For Time
20 Situp/Pistol/Burpee complex
10 Power Cleans (95/65)		 17m 05s
Performed as RX
Liz Middleton 08/15/2012 Vertical Limit Fitness 8.15.12 AMRAP 1 minute for 10 minutes with 1 minute rest
10 push press (75/45)
10 pullups
 241 reps
Performed as RX
Liz Middleton 08/14/2012 Vertical Limit Fitness 8.14.12 5 Rounds For Time
10 Front Squats (135/95)
10 bar facing burpees		 12m 42s
Performed as RX
Liz Middleton 08/14/2012 Vertical Limit Fitness Back Squat 3x3 @ 80% 1RM 135-135-135 lbs
Performed as RX
Liz Middleton 08/06/2012 Vertical Limit Fitness 8.7.12 5 rounds For Time
40 Double Unders
10 Box Jumps (32/24) - Games Style
200m run
 10m 26s
Performed as RX
Liz Middleton 08/05/2012 Vertical Limit Fitness Fran Three rounds, 21-15- and 9 reps, for time of:
95/65 pound Thruster
Pull-ups		 8m 24s
Performed as RX
Liz Middleton 08/03/2012 Vertical Limit Fitness 8.3.12 Every minute on the minute for 15 minutes
5 Deadlifts (225/185)
20 abmat situps		 6 rounds 0 reps
Performed as RX
Liz Middleton 08/01/2012 Vertical Limit Fitness 8/1/12 AMRAP 12 minutes
120 ft shuttle run
10 DB Hang Squat cleans (45/35)
8 DB Push Press (45/35)		 4 rounds 120 reps
Workout Scaled
Liz Middleton 08/01/2012 Vertical Limit Fitness 8.2.12 5 Rounds For Time
20 Games style Pushups
50 Double Unders		 9m 36s
Performed as RX
Liz Middleton 08/01/2012 Vertical Limit Fitness Weighted Pullup - ME 2-2-2-2-2 15-25-25-25-25 lbs
Performed as RX
Liz Middleton 07/30/2012 Vertical Limit Fitness 7.30.12 For Time
40 Burpees
10 Abmat situps
30 burpees
20 abmat situps
20 burpees
30 abmat situps
10 burpees
40 abmat situps		 14m 32s
Performed as RX
Liz Middleton 07/26/2012 Vertical Limit Fitness Bench Press 2,2,2,2,2,2,2,2,2,2 55-75-80-85-90-95 lbs
Performed as RX
Liz Middleton 07/24/2012 Vertical Limit Fitness 7.25.12 - Push Press Push Press 3x3 at 85% 1RM 85 lbs
Performed as RX
Liz Middleton 07/24/2012 Vertical Limit Fitness 7.25.12 For Time
30 GHD Sit-ups
30 deadlifts (225/185)
30 Double Unders
30 OH Squats (95/65)
30 KB Swings (55/35)		 16m 00s
Performed as RX
Liz Middleton 07/23/2012 Vertical Limit Fitness 7/18/12 21-15-9
GHD
HSPU		 10m 40s
Performed as RX
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