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Athlete Date Sort Location Workout Name Description Results
Liz Middleton 05/31/2012 Vertical Limit Fitness Bench Press 3x3 @ 80 or 90% 75-75-75 lbs
Performed as RX
Liz Middleton 05/31/2012 Vertical Limit Fitness 'Bacon' 5 RFT
24 Box Jumps
28 Abmat sit-ups
12 Thrusters (75/45#)		 15m 13s
Performed as RX
Liz Middleton 05/30/2012 Vertical Limit Fitness 5.31.12 For Time
21-15-9
Wallballs (12/10ft)
C2B Pullups		 7m 00s
Workout Scaled
Liz Middleton 05/28/2012 Vertical Limit Fitness 5.29.12 5 RFT
25 Push Press (75/45)
50 DU		 14m 48s
Performed as RX
Liz Middleton 05/17/2012 Vertical Limit Fitness 'Coach J' For Time
30 man-makers (30/20)
then
5 Rounds
17 Abmat situps (anchored)
12 Box Jumps (32/24)
then
30 Man-makers (30/20)		 23m 32s
Performed as RX
Liz Middleton 05/15/2012 Vertical Limit Fitness 5/16/12 For Time
21-15-9
C2B pullups
Muscle Snatch (75/45)		 9m 48s
Performed as RX
Liz Middleton 05/15/2012 Vertical Limit Fitness Deadlift 5x3 @ 80% 1RM 155 lbs
Performed as RX
Liz Middleton 05/10/2012 Vertical Limit Fitness 5.9.12 AMRAP 10 minutes
10 SDHP (75/45)
15 T2B
20 DU		 4 rounds 18 reps
Performed as RX
Liz Middleton 05/10/2012 Vertical Limit Fitness 5.10.12 3 rounds each for max reps
1 min Burpees
2 min Wallballs (20/16)
3 min Wall Climbs		 174 reps
Performed as RX
Liz Middleton 05/10/2012 Vertical Limit Fitness 5.11.12 For Time
21-15-9
Lunges
Push Press (95/65)
Ring Dips
 9m 28s
Workout Scaled
Liz Middleton 05/02/2012 Vertical Limit Fitness Strict Press 1,1,1,1,1 35-55-60-65-70-75(f) lbs
Performed as RX
Liz Middleton 04/30/2012 Vertical Limit Fitness 5.1.12 3 Rounds each for time
200 m run
30 KB Swings (55/35)
40 Box Jumps (24/20)
50 Double Unders
Rest 1 minute between rounds
Post your fastest round		 16m 34s
Performed as RX
Liz Middleton 04/29/2012 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 total reps from all 32 intervals to comments.		 361 reps
Performed as RX
Liz Middleton 04/26/2012 Vertical Limit Fitness 4.27.12 AMRAP 10 minutes
10 ring dips
10 Snatches (any way)
 3 rounds 16 reps
Workout Scaled
Liz Middleton 04/25/2012 Vertical Limit Fitness 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.		 59m 40s
Performed as RX
Liz Middleton 04/23/2012 Vertical Limit Fitness Deadlift 3x5 at 70% 180-180-180 lbs
Performed as RX
Liz Middleton 04/23/2012 Vertical Limit Fitness Grace 135/95 pound Clean and Jerk, 30 reps 12m 48s
Performed as RX
Liz Middleton 04/21/2012 Vertical Limit Fitness Spring Fever Tri 400 meter swim
12 mile bike
2 mile run		 1h 17m 00s
Performed as RX
Liz Middleton 04/17/2012 Vertical Limit Fitness 4.17.12 5 Rounds each for time
250 sprint
rest 2 minutes
(These should all be MAX effort)		 0m 48s
Performed as RX
Liz Middleton 04/17/2012 Vertical Limit Fitness Sprint Swim 1- 100x1; 30s
2- 100x1; Long Break
3- 100x1; 30s
4- 100x1; Long Break
5 -200x1; Long Break
6- 100x1 		1,000 m
Performed as RX
Liz Middleton 04/11/2012 Vertical Limit Fitness 4.11.12 For Time
800m run
50 barbell Good Mornings (75/45)
400m run
50 Mountain Climbers
800m run		 12m 15s
Performed as RX
Liz Middleton 04/10/2012 Vertical Limit Fitness Timed 400 400 meter-10:52
100-2:18
200-5:10
300-8:05

50 meter sprints
1-0:53, 1:07
2-1:00, 1:10
3-1:01, 1:09 		900 m
Performed as RX
Liz Middleton 04/09/2012 Vertical Limit Fitness Back Squat Increase 2x5 @ 70% 15
1x20 @ 55%		 125-125-85 lbs
Performed as RX
Liz Middleton 04/04/2012 Vertical Limit Fitness Swim Endurance 400m
300m
200m
100m
1-2 min rest in between each set		 1,000 m
Performed as RX
Liz Middleton 04/03/2012 Vertical Limit Fitness 4.4.12 As far into the sequence as possible in 11 minutes
1 deadlift (255/205)
1 pushup
1 Box Jump (24/20)
2 deadlift
2 pushups
2 box jump
3 deadlift/pushup/box
etc...		 65 reps
Performed as RX
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