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Athlete Date Sort Location Workout Name Description Results
Lydia Johnson 07/03/2012 Vertical Limit Fitness Squat Clean 1,1,1,1,1 65-85-105-115f lbs
Performed as RX
Lydia Johnson 07/02/2012 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		 15m 15s
Workout Scaled
Lydia Johnson 06/28/2012 Vertical Limit Fitness 6.28.12 12 rounds each for time
10 Games style pushups
60 yard sprint		 0m 22s
Performed as RX
Lydia Johnson 06/27/2012 Vertical Limit Fitness 6.27.12 For Time
50-35-20-5
Box Jumps (24/20")
Anchored Sit-ups		 10m 09s
Performed as RX
Lydia Johnson 06/25/2012 Vertical Limit Fitness 6.25.12 Complete as much of the following as you can in 30 minutes
Run 1600 meters
150 Double-unders
50 Burpees
Run 800 meters
100 Double-unders
35 Burpees
Run 400 meters
50 Double-unders
20 Burpees
Each Run counts as 10 reps. So if you finish the entire WOD under 30 you completed a total of 435 reps

 420 reps
Workout Scaled
Lydia Johnson 06/23/2012 Vertical Limit Fitness 6.23.12 4 RFT
250 Row
20 KB Swings (55/35)
12 Sandbag Lunges (60/40#)
2/1 Ropes Climbs		 26m 49s
Workout Scaled
Lydia Johnson 06/22/2012 Vertical Limit Fitness 6.21.12 For Time
21-15-9
Shoulder to Overhead Anyway (135/95)
4 count flutter kicks		 9m 27s
Workout Scaled
Lydia Johnson 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		 14m 04s
Performed as RX
Lydia Johnson 06/18/2012 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 12 reps
Workout Scaled
Lydia Johnson 06/16/2012 Vertical Limit Fitness Hope Three rounds of:
Burpees
75 pound Power snatch
Box jump, 24" box
75 pound Thruster
Chest to bar Pull-ups

"Hope" has the same format as Fight Gone Bad
In this workout you move from each of five stations after a minute
This is a five-minute round from which a one-minute break is allowed before repeating
The clock does not reset or stop between exercises
On call of "rotate," the athlete/s must move to next station immediately for good score
One point is given for each rep		 219 reps
Workout Scaled
Lydia Johnson 06/14/2012 Vertical Limit Fitness 6.14.12 AMRAP 8 minutes
8 box jumps (24/20)
10 DB Push Press (45/35)		 6 rounds 10 reps
Workout Scaled
Lydia Johnson 06/09/2012 Vertical Limit Fitness 6.9.12 '300'
25 Pullups
50 Deadlifts (135/95)
50 Pushups
50 Box Jumps (24/20)
50 Floor Wipers (95/65)
50 Single Arm KB Clean 		26m 33s
Workout Scaled
Lydia Johnson 06/08/2012 Vertical Limit Fitness 6.8.12 For Time
21-15-9
DB Cleans (45/35)
Abmat situps
True Pushups		 7m 16s
Workout Scaled
Lydia Johnson 06/01/2012 Owasso, OK Orphan Run 5k Run 5k 25m 48s
Performed as RX
Lydia Johnson 05/31/2012 Vertical Limit Fitness 5.31.12 For Time
21-15-9
Wallballs (12/10ft)
C2B Pullups		 5m 51s
Workout Scaled
Lydia Johnson 05/29/2012 Vertical Limit Fitness 5.29.12 5 RFT
25 Push Press (75/45)
50 DU		 17m 21s
Workout Scaled
Lydia Johnson 05/29/2012 Vertical Limit Fitness Bench Press 3x3 @ 80 or 90% 75 lbs
Performed as RX
Lydia Johnson 05/24/2012 Vertical Limit Fitness 5.24.12 Every minute on the minute for 20 minutes
10 KB swings (55/35)
10 T2B

Post number of complete rounds		 10 rounds 0 reps
Performed as RX
Lydia Johnson 05/22/2012 Vertical Limit Fitness Bench Press 1RM Bench Press 1-1-1-1-1 65-85-95f-90-95 lbs
Performed as RX
Lydia Johnson 05/22/2012 Vertical Limit Fitness 5.22.12 For Time
10,9,8...1
Plyo-Pushups
Ring/True Pullups
Back Extensions 		9m 50s
Performed as RX
Lydia Johnson 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)		 30m 11s
Performed as RX
Lydia Johnson 05/11/2012 Vertical Limit Fitness 5.11.12 For Time
21-15-9
Lunges
Push Press (95/65)
Ring Dips
 10m 45s
Workout Scaled
Lydia Johnson 05/11/2012 Vertical Limit Fitness Strict Press 1,1,1,1,1 35-55-60-65-70-75f lbs
Performed as RX
Lydia Johnson 05/09/2012 Vertical Limit Fitness 5.9.12 AMRAP 10 minutes
10 SDHP (75/45)
15 T2B
20 DU		 2 rounds 27 reps
Performed as RX
Lydia Johnson 05/07/2012 Vertical Limit Fitness 5/5/12-5/7/12 For Time
10 burpees
5 OH squat (95/65)
12 DU
5 DL (95/65)
12 Body Rows
5 KB swings (55/35)
12 Pullups
5 Wallballs (20/16)
12 Box Jumps (24/20)
5 HSPU
12 Thrusters (95/65)
Add a round each timer and work backwards through the sequence		 54m 10s
Workout Scaled
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