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Athlete Date Sort Location Workout Name Description Results
Malcolm Rosario 06/07/2012 CrossFit Lake Mary None Wendler 5/3/1

Strict Press

75% x 5 reps

85% x 3 reps

95% x 1 or more reps

then

Start with a 400m run

then 3 rounds

7 Wall Walks

14 Box Jumps 20/24

21 V Sit-Ups

28 Supermans		 18m 38s
Performed as RX
Malcolm Rosario 06/06/2012 CrossFit Lake Mary None 13min AMRAP

10 C2B

8 Hang Power Cleans 95/115

6 Burpees

 7 rounds 0 reps
Workout Scaled
Malcolm Rosario 06/01/2012 CrossFit Lake Mary None 4 rounds for time

10 Hang Power Snatch 65/95

10 Box Jumps 20/24

10 KTE

150m Run		 14m 04s
Workout Scaled
Malcolm Rosario 05/30/2012 CrossFit Lake Mary None Wendler 5/3/1

3 reps @ 70%

3 reps @ 80%

3 or more @ 90%

then 4 rounds not for time!!

15/15 Walking OH Lunges 25/45lb

30 BF Sit-Ups

50m Prowler Push		 Beast Load lbs
Performed as RX
Malcolm Rosario 05/25/2012 CrossFit Lake Mary None 3 rounds for time

7 Hang Squat Cleans 95/135

21 Lateral Bar Jumps		 4m 32s
Workout Scaled
Malcolm Rosario 05/24/2012 CrossFit Lake Mary None 4 rounds for time:

400m Run

50 Air Squats		 17m 38s
Performed as RX
Malcolm Rosario 05/23/2012 CrossFit Lake Mary Randy 75 pound Power snatch, 75 reps for time. 5m 15s
Workout Scaled
Malcolm Rosario 05/22/2012 CrossFit Lake Mary None 21-15-9

DL 155/225

C2B Pull-Ups		 8m 02s
Workout Scaled
Malcolm Rosario 05/21/2012 CrossFit Lake Mary Fight Gone Bad Three rounds of:
Wall-ball, 20 pound ball, 10 ft target (Reps)
Sumo deadlift high-pull, 75 pounds (Reps)
Box Jump, 20" box (Reps)
Push-press, 75 pounds (Reps)
Row (Calories)

In this workout you move from each of five stations after a minute.The clock does not reset or stop between exercises. This is a five-minute round from which a one-minute break is allowed before repeating. On call of "rotate", the athletes must move to next station immediately for best score. One point is given for each rep, except on the rower where each calorie is one point.		 157 reps
Workout Scaled
Malcolm Rosario 05/18/2012 CrossFit Lake Mary None 100 Burpees for time 12m 45s
Performed as RX
Malcolm Rosario 05/16/2012 CrossFit Lake Mary None Tech. Work

TGU

then "Tabata"

Sprints

HR Push-Ups

Walking Lunges

BF Sit-Ups		 215 reps
Performed as RX
Malcolm Rosario 05/15/2012 CrossFit Lake Mary None 1 rep max Back Squat 275 lbs
Performed as RX
Malcolm Rosario 05/14/2012 CrossFit Lake Mary None Beast Mode Battle WOD#2

50 Hang Clean Buy in 65/95

every time bar touches the ground there is a 3 burpee penalty

then

4 rounds for time of

10 OHS 65/95

70m Shuttle run with 25/45# plate		 12m 00s
Workout Scaled
Malcolm Rosario 05/11/2012 CrossFit Lake Mary None 7min AMRAP

7 Push Press 85/115

7 Burpees

rest 3 mins then

6min AMRAP

Burpee Box Jumps 20/24		 6 rounds 8 reps
Workout Scaled
Malcolm Rosario 05/10/2012 CrossFit Lake Mary None 5 Rounds for time:

150m Sprint

7 Hang Squat Cleans 115/135

1min rest between rounds		 16m 28s
Workout Scaled