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Athlete Date Sort Location Workout Name Description Results
Liz Middleton 07/23/2012 Vertical Limit Fitness 7/17/12 5 RFT
15 med ball cleans (16#)
20 med ball sit-ups (16#)		 11m 44s
Performed as RX
Liz Middleton 07/23/2012 Vertical Limit Fitness 7.23.12 5 RFT
5 Snatches (135/95)
10 Chest to Bar pullups
10 Ring Dips		 16m 23s
Workout Scaled
Liz Middleton 07/23/2012 Vertical Limit Fitness 7.24.12 For Time
100 Squats
15 foot Rope climb, 4 ascents
75 Squats
15 foot Rope climb, 3 ascents
50 Squats
15 foot Rope climb, 2 ascents
25 Squats
15 foot Rope climb, 1 ascents		 26m 20s
Performed as RX
Liz Middleton 07/20/2012 Vertical Limit Fitness 7.20.12 3 Rounds For Time
50 KB Swings (35/25)
12 Deadlifts (Body Weight)
21 Box Jumps (20"/16")		 11m 56s
Performed as RX
Liz Middleton 07/10/2012 Vertical Limit Fitness 'Poe' AMRAP 12 minutes
7 Thrusters (95/65)
10 jumping pull-ups (24/20)		 9 rounds 5 reps
Performed as RX
Liz Middleton 07/09/2012 Vertical Limit Fitness 7.9.12 3 RFT
400 m run
10 Deadlifts (205/155)
15 HSPU		 10m 44s
Performed as RX
Liz Middleton 07/09/2012 Vertical Limit Fitness Front Squat 1,1,1,1,1,1,1 85-105-115-125-135-140(f) lbs
Performed as RX
Liz Middleton 07/05/2012 Vertical Limit Fitness 7.6.12 7 Rounds for total REPS
1 minute - Wallballs (20/16)
.30 REST
1 minute - Box jumps (24/20)
1 minute REST
 402 reps
Performed as RX
Liz Middleton 07/03/2012 Vertical Limit Fitness Squat Clean 1,1,1,1,1 85-95-105-115-120 lbs
Performed as RX
Liz Middleton 07/01/2012 Vertical Limit Fitness 7.2.12 For Time
50 DU
10 HSPU
20 Pullups
10 Dips
20 OH Walking Lunges (45/25)
10 Dips
20 OH Walking Lunges
10 HSPU
20 Body Rows
10 Wallballs (20/16)
20 Body Rows
10 Wallballs (20/16)
20 Pullups
10 HSPU
50 DU		 16m 00s
Workout Scaled
Liz Middleton 06/22/2012 Vertical Limit Fitness 40 Yard Dash 1,1,1,1,1,1,1,1,1,1 0m 06s
Performed as RX
Liz Middleton 06/21/2012 Vertical Limit Fitness 6.21.12 For Time
21-15-9
Shoulder to Overhead Anyway (135/95)
4 count flutter kicks		 9m 03s
Workout Scaled
Liz Middleton 06/20/2012 Vertical Limit Fitness 6/20/12 For Time:
50 KB Swings (55/35)
2 Handstand Pushups
40 KB Swings
4 HSPU
30 KB Swings
6 HSPU
20 KB Swings
8 HSPU
10 KB Swings
10 HSPU		 11m 13s
Performed as RX
Liz Middleton 06/19/2012 Vertical Limit Fitness CrossFit Total Back squat 1RM
Shoulder Press 1RM
Deadlift 1RM

3 attempts at each lift to establish a 1RM. Your score is the TOTAL of all lifts added together.		 450 lbs
Performed as RX
Liz Middleton 06/17/2012 Vertical Limit Fitness 6.18.12 As many rounds as possible in 12 minutes of:
20 DU
12 Wall ball shots (Men 20 lb ball, Women 14 lb ball)
9 Sumo Deadlift High Pulls (75/45)
 7 rounds 32 reps
Performed as RX
Liz Middleton 06/14/2012 Vertical Limit Fitness Snatch Deadlift 3x5 @ 70% 155-155-155 lbs
Performed as RX
Liz Middleton 06/14/2012 Vertical Limit Fitness 6.14.12 AMRAP 8 minutes
8 box jumps (24/20)
10 DB Push Press (45/35)		 4 rounds 14 reps
Workout Scaled
Liz Middleton 06/13/2012 Vertical Limit Fitness 6.13.12 5 RFT
50 Double Unders
200 Ft. Farmers Carry (70/55)
10 K2E
10 Burpees		 18m 04s
Performed as RX
Liz Middleton 06/12/2012 Vertical Limit Fitness Split Jerk 1,1,1,1,1 55-75-85-95-105-115-120-125 lbs
Performed as RX
Liz Middleton 06/12/2012 Vertical Limit Fitness 6.12.12 4 /6 RFT
200m Hill sprints		 0m 35s
Performed as RX
Liz Middleton 06/11/2012 Vertical Limit Fitness Back Squat 5x5 @ 75% 115-115-115-115-115 lbs
Performed as RX
Liz Middleton 06/11/2012 Vertical Limit Fitness Tabata Something Else Complete 32 intervals of 20 seconds of work followed by ten seconds of rest where the first 8 intervals are pull-ups, the second 8 are push-ups, the third 8 intervals are sit-ups, and finally, the last 8 intervals are squats. There is no rest between exercises.

Post lowest reps from each movement		 36 reps
Performed as RX
Liz Middleton 06/08/2012 Vertical Limit Fitness 6.8.12 For Time
21-15-9
DB Cleans (45/35)
Abmat situps
True Pushups		 7m 04s
Performed as RX
Liz Middleton 06/08/2012 Vertical Limit Fitness Snatch 1,1,1,1,1 55-55-65-65-65 lbs
Performed as RX
Liz Middleton 06/05/2012 Vertical Limit Fitness 6.4.12 For Time
100 Double Unders
80 KB Swings (55/35)
60 Box Jumps (24/20)
40 Wallballs (20/16)
20 Burpees
10 HSPU		 13m 48s
Performed as RX
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