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Athlete Date Sort Location Workout Name Description Results
Lydia Johnson 12/05/2012 Vertical Limit Fitness 12.5.12 For Time
21-15-9
Pullups
OH Squat (95/65)		 11m 30s
Workout Scaled
Lydia Johnson 11/28/2012 Vertical Limit Fitness 11/28/12 AMRAP 10 minutes
40 Double Unders
200 meters		 5 rounds 40 reps
Workout Scaled
Lydia Johnson 11/20/2012 Vertical Limit Fitness MIddle'TON' In as few reps as possible lift 1 TON of weight moving through the CrossFit Total lifts in order:
Strict Press
Back Squat
Deadlift

Between EACH lift perform 34 Double Unders
Post reps and POST loads used in comments		 17 reps
Performed as RX
Lydia Johnson 11/19/2012 Vertical Limit Fitness Helen Three rounds for time:
Run 400 meters
1 1/2 pood Kettlebell X 21 swings (or 55 pound dumbbell swing)
12 Pull-ups		 12m 42s
Workout Scaled
Lydia Johnson 11/15/2012 Vertical Limit Fitness BOTR 1 AMRAP 10 minutes
Pushup to clean
Snatch
1,1
2,2
3,3
...		 60 reps
Workout Scaled
Lydia Johnson 11/07/2012 Vertical Limit Fitness Easy Swim Swim (Free):
100m
200m
300m
200m
100m		 900 m
Performed as RX
Lydia Johnson 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.		 115-95-115-85-115f-75 lbs
Performed as RX
Lydia Johnson 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)		 20m 00s
Workout Scaled
Lydia Johnson 11/02/2012 Vertical Limit Fitness 11.2.12 For Time
15,12,9
Push Press (115/85)
Burpees over bar
KB Swings (70/55)		 13m 56s
Workout Scaled
Lydia Johnson 10/30/2012 Vertical Limit Fitness Cindy Complete as many rounds in 20 minutes as you can of:
5 Pull-ups
10 Push-ups
15 Squats		 12 rounds 5 reps
Performed as RX
Lydia Johnson 10/29/2012 Vertical Limit Fitness 10.29.2012 5 Rounds:
3 DL
Max HSPU		 56 reps
Performed as RX
Lydia Johnson 10/26/2012 Vertical Limit Fitness 10.26.12 For Time
21-15-9
Med ball cleans
Pullups
V-ups		 10m 04s
Workout Scaled
Lydia Johnson 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 3 reps
Workout Scaled
Lydia Johnson 10/18/2012 Vertical Limit Fitness Coach D's B-day WOD 3RFT:
10 Snatches (115/85)
19 Pullups
12 Pistols		 19m 27s
Workout Scaled
Lydia Johnson 10/16/2012 Vertical Limit Fitness Back Squat 3x5 @ 75% 1RM 105 lbs
Performed as RX
Lydia Johnson 10/16/2012 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
Lydia Johnson 10/11/2012 Vertical Limit Fitness 10.11.12 10 Rounds For Time
10 Sumo Deadlifts (155/115)
10 Burpee box jumps		 34m 45s
Performed as RX
Lydia Johnson 10/09/2012 Vertical Limit Fitness 10.9.12 7 RFT
15 Games style pushups
10 pistols
40 DU		 15m 15s
Workout Scaled
Lydia Johnson 10/04/2012 Vertical Limit Fitness Tuff Chick Fitness Burner AMRAP 3 minutes Burpees
then
AMRAP 20 minutes
10 Lunges
5 HSPU
20 DU		 517 reps
Workout Scaled
Lydia Johnson 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)		 25m 29s
Performed as RX
Lydia Johnson 09/27/2012 Vertical Limit Fitness 9.27.12 2 Rounds For Time
250 m run
30 Good mornings with plate (45/25)
250 m run
20 OH lunges with plate (45/25)
250 m run
30 Sit ups with plate (45/25)
250 m run
20 OH Lunges with plate
250 m run
30 Good Mornings with plate

 25m 35s
Performed as RX
Lydia Johnson 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 33s
Workout Scaled
Lydia Johnson 09/22/2012 Vertical Limit Fitness Beat the Streets WOD 2 PERSON TEAMS
AMRAP 10 MIN:
40 KB Swings (1.5pd, 54#/1 pd, 36#)
30 Burpees
20 Pullups (Competitive: Chest to Bar Pullups, Social: Jumping pullups)
10 Squats (Competitive: Front Squats 135#/95#, Social: Air Squats)

One person working at a time. Score is total number of reps in 10 min.		 180 reps
Performed as RX
Lydia Johnson 09/20/2012 Vertical Limit Fitness CrossFit Games Open 11.2-VLF Style Complete as many rounds and reps as possible in 12 minutes of:
155 pound Deadlift, 9 reps
12 Push-ups (Games Style)
15 Box jumps, (24"/20")		 5 rounds 21 reps
Performed as RX
Lydia Johnson 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.		 15m 06s
Workout Scaled
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