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Athlete Date Sort Location Workout Name Description Results
Liz Middleton 10/24/2013 Vertical CrossFit 10.24.13 .30 of work/.30 of rest for 20 minutes
Alternating between pullups & flutter kicks		 599 reps
Performed as RX
Liz Middleton 10/22/2013 Vertical CrossFit 10.22.13 AMRAP - 10 min:
40 Double Unders (3 x Singles)
10 Knees to Elbow

 9 rounds 0 reps
Performed as RX
Liz Middleton 10/22/2013 Vertical CrossFit 10.22.13 Strength EMOTM: 12 min (alternating)
4 Squat Cleans (185/135)
8 HSPU		 105 lbs
Performed as RX
Liz Middleton 10/17/2013 Vertical CrossFit 10.16.13 AMRAP 20 minutes
Buy IN: 13 medball burpee.cleans.wallballs
then
10 DL (185/135)
32 Flutter kicks
15 Box Jumps
32 Flutter Kicks		 11 rounds 21 reps
Performed as RX
Liz Middleton 10/17/2013 Vertical CrossFit 10.17.13 For Time
100 Thrusters (45/35)
EMOTM perform 3 Burpees		 7m 22s
Performed as RX
Liz Middleton 10/13/2013 Vertical CrossFit Overhead Squat 2,2,2,2,2
Work up to a Heavy 2 rep OH Squat		 65-85-95-105 lbs
Performed as RX
Liz Middleton 10/13/2013 Vertical CrossFit 10.14.13 For Time
21-15-9
Pushups (games style)
Inverted Burpees
Jumping Lunges		 7m 35s
Performed as RX
Liz Middleton 10/09/2013 Vertical CrossFit CrossFit Games Open 12.2 Proceed through the sequence below completing as many reps as possible in 10 minutes of:

30 Snatch (M 75 / F 45 lbs)
30 Snatch (M 135 / F 75 lbs)
30 Snatch (M 165 / F 100 lbs)
Max Rep Snatch (M 210 / F 120 lbs)

This workout begins from the standing position. The athlete will complete all reps at the first weight before advancing to the next weight. Score is total reps completed in 10min.		 51 reps
Performed as RX
Liz Middleton 10/08/2013 Vertical CrossFit Annie 50-40-30-20 and 10 rep rounds of:
Double-unders
Sit-ups		 6m 35s
Performed as RX
Liz Middleton 10/03/2013 Vertical CrossFit 10/3/2013 For Time (16 min time cap)
50 Pullups
100 OH Lunges (45/25)
50 Hang Power Cleans (115/85)
200 Double Unders
Post # of reps completed to Comments if not finished in the 16 minutes		 16m 00s
Performed as RX
Liz Middleton 10/01/2013 Vertical CrossFit 10.1.13 For Time
21-15-9
Burpee Box Jumps
T2B		 10m 31s
Performed as RX
Liz Middleton 09/27/2013 Vertical CrossFit Grace For Time
135 pound Clean and Jerk, 30 reps		 7m 16s
Performed as RX
Liz Middleton 09/23/2013 Vertical CrossFit 9.23.13 4 RFT
10 TGU (45/35# Barbell)
10 Sotts Press (45/35# barbell)
1 lap		 29m 03s
Workout Scaled
Liz Middleton 09/19/2013 Vertical CrossFit 9.19.13 For Time
18 box jump Buy in
then
6RFT
9 Man makers (35/25)
13 Body Rows
44 DU		 30m 10s
Performed as RX
Liz Middleton 09/16/2013 Vertical CrossFit 9.16.13 For Time
10,9,8...1
Thrusters (95/65)
K2E		 9m 02s
Performed as RX
Liz Middleton 09/10/2013 Vertical CrossFit 9.10.13 Tabata Style - FOR TOTAL REPS
KB Swings
K2E
Box Jumps		 252 reps
Workout Scaled
Liz Middleton 09/05/2013 Vertical CrossFit Split Jerk 1,1,1,1,1,1,1,1,1 65-75-85-95-110-120-130(f) lbs
Performed as RX
Liz Middleton 09/05/2013 Vertical CrossFit 'The LYNN' 2 Rounds For Time
5 Power Cleans (135/95)
8 Push Press (135/95)
800m run
13 4-ct flutter kicks		 13m 04s
Performed as RX
Liz Middleton 08/28/2013 Vertical CrossFit Floor Press DE Dynamic Effort load
2,2,2,2,2		 75 lbs
Performed as RX
Liz Middleton 08/28/2013 Vertical CrossFit 8/27/13 For Time
10,9,8,7...1
Burpee Box Jumps
Pullups		 10m 00s
Performed as RX
Liz Middleton 08/26/2013 Vertical CrossFit 8.26.13 AMRAP 8 minutes
2 cleans
4 jerk
23 DU
then
AMRAP 8 minutes
23 2 count flutter kicks
20 Mountain Climbers		 6 rounds 5 reps
Workout Scaled
Liz Middleton 08/23/2013 Vertical CrossFit Thruster Max 2 RM Thruster 110 lbs
Performed as RX
Liz Middleton 08/23/2013 Vertical CrossFit 8/23/13 AMRAP 10 minutes
3-6-9-12-15
Sumo DL (185/135)
Box Jump (24/20)		 132 reps
Performed as RX
Liz Middleton 08/23/2013 Vertical CrossFit 8/23/13 AMRAP 3 minutes
Pullups		 18 reps
Performed as RX
Liz Middleton 08/20/2013 Vertical CrossFit Tabata Something Else Complete 32 intervals of 20 seconds of work followed by ten seconds of rest where the first 8 intervals are squats, the second 8 are push-ups, the third 8 intervals are sit-ups, and finally, the last 8 intervals are pullups. There is no rest between exercises.

Post total reps from all 32 intervals to comments.		 358 reps
Performed as RX
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