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Athlete Date Sort Location Workout Name Description Results
Margaret Abrante 03/13/2012 CrossFit Lake Mary None Work up to 1rm on Back Squat then

1 set of 5 @ 50% of 1rm

1 set of 5 @ 60% of 1 rm

1 set all out @ 70% of 1 rm

then a 7min AMRAP

10 Hang Squat Cleans 75/95

10 Vertical Bar Jumps		 3 rounds 10 reps
Workout Scaled
Margaret Abrante 03/09/2012 CrossFit Lake Mary None 21-18-15

Jump airsquat

Pull-up

KB Swings 16kg/24kg

Hollow rocks		 15m 53s
Performed as RX
Margaret Abrante 03/08/2012 CrossFit Lake Mary CrossFit Games Open 12.3 Complete as many rounds and reps as possible in 18 minutes of:

15 Box jumps, 24" box
12 Reps 115 pound Push press
9 Toes-to-bar		 5 rounds 33 reps
Workout Scaled
Margaret Abrante 03/07/2012 CrossFit Lake Mary None Litvinov Sprints

3 rounds
5-8 front squats at 85% of 1RM
200m sprint
Rest as needed after sprints		 01m 00s
Workout Scaled
Margaret Abrante 03/06/2012 CrossFit Lake Mary None Push Press

3-3-3-3-3

then

3 rounds for time of:

Run 400m
20 KBS 24/16kg
15 T2B		 14m 16s
Performed as RX
Margaret Abrante 03/05/2012 CrossFit Lake Mary None Strength
Front Squat
3-3-3-3-3

WOD
5 Rounds
7 Hang Squat cleans (115,85)
9 Hand-Release Push-ups
12 Pull-ups		 15m 18s
Workout Scaled
Margaret Abrante 02/29/2012 CrossFit Lake Mary None 5 rounds for time of:

11 Deadlifts @ 225/155#
11 Pushups (hand release)
11 V-Ups



Courtesy of Outlaw CF		 8m 11s
Performed as RX
Margaret Abrante 02/23/2012 CrossFit Lake Mary None Workout 12.1

Complete as many reps as possible in 7 minutes of:

Burpees

This workout begins from the standing position. The Athlete will move from flat on the ground to touching an object with both hands that is 6 inches above their max reach. Score is total reps completed.

Then

7 Rounds of Cindy for time
5 Pull-ups
10 Push-ups
15 Air Squats
15 Situps		 Performed as RX
Margaret Abrante 02/16/2012 CrossFit Lake Mary None 3 Rounds of:
30 Push Press
50 Sit-Ups
800 Meter Run		 29m 01s
Workout Scaled
Margaret Abrante 02/15/2012 CrossFit Lake Mary None "Shaken"
AMRAP 15:
1 Rope Climb
100 Foot Walking Lunge
10 Hang Power Cleans (135, 95)
10 Slam Balls (30, 20)


Courtesy of CFNE		 3 rounds 50 reps
Workout Scaled
Margaret Abrante 02/14/2012 CrossFit Lake Mary None Valentines Day Massacre

14min AMRAP

14 SDLHP F75/M95

14 Box Jumps F20/M24

14 Pull-ups

14 Push-ups		 3 rounds 28 reps
Workout Scaled
Margaret Abrante 02/13/2012 CrossFit Lake Mary None Skill Work

Snatch

then

10 minute AMRAP of:

9 OHS 75/95
15 T2B
21 KBS 16/24kg		 3 rounds 34 reps
Workout Scaled
Margaret Abrante 02/10/2012 CrossFit Lake Mary None Strict Press

3-3-3-3

" Afterburner "
5 Rounds For Time:
12 Thrusters (65, 45)
150 Meter Run

courtesy of CFNE		 10m 10s
Workout Scaled
Margaret Abrante 02/09/2012 CrossFit Lake Mary None Tabata!

Tabata Run
Rest 1 minute
Tabata Squat
Rest 1 minute
Tabata Pull-up
Rest 1 minute
Tabata Push-up
Rest 1 minute
Tabata Sit-up

The Tabata interval is 20 seconds of work followed by 10 seconds of rest for 8 intervals.		 Performed as RX
Margaret Abrante 02/07/2012 CrossFit Lake Mary None Strength
Split Jerk
2-2-2-2-2

WOD
10-15-20-15-10
Burpee Box Jumps 20/24
Swings 16/24kg		 15m 02s
Performed as RX
Margaret Abrante 02/06/2012 CrossFit Lake Mary None 20 HSPU

30 KTE

20 Thrusters 75/95

30 KBS 16/24kg

20 Push Jerks 75/95

3 Rope Climbs

Note: sub for 5 rope climbs is 10 strict pullups 10 knees to elbows, to be performed as 1 pullup 1 kte x 10		 1m 01s
Workout Scaled
Margaret Abrante 01/24/2012 CrossFit Lake Mary None 5 HSPU
10 KTE
20 Deadlift
30 KB Swings
20 Deadlift
10 KTE
5 HSPU

 7m 14s
Performed as RX
Margaret Abrante 01/23/2012 CrossFit Lake Mary None 800m Run

20min AMRAP

5 Hand Release Push-ups

10 Sit-ups

15 Air Squats		 10 rounds 15 reps
Performed as RX
Margaret Abrante 01/18/2012 CrossFit Lake Mary WOD 1 mile TT

then

800m Run

25 KB Swings F35/M53

50 BF Sit-Ups

400m Run		 11m 36s
Workout Scaled
Margaret Abrante 01/17/2012 CrossFit Lake Mary WOD 3 Rounds for time of:

10 OHS F85/M115

20 Lateral Burpee Bar Jumps		 14m 36s
Workout Scaled
Margaret Abrante 01/16/2012 CrossFit Lake Mary Cindy Complete as many rounds in 20 minutes as you can of:
5 Pull-ups
10 Push-ups
15 Squats		 10 rounds 0 reps
Performed as RX
Margaret Abrante 01/14/2012 Crossfit Lake Mary WOD 8min AMRAP
10 Thrusters
150m Run

5min AMRAP
10 Pushups
10 Overhead Squats		 3 rounds 10 reps
Workout Scaled
Margaret Abrante 01/13/2012 Crossfit Lake Mary WOD 15min AMRAP

10 DL F105/M155

10 Wall Ball F14/M20

10 BF Sit-Ups

Strict Press 3-3-3-3 		7 rounds 20 reps
Workout Scaled