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Athlete Date Sort Location Workout Name Description Results
Matthew Anderson 01/19/2012 CrossFit ATP Skill/Strength Skill
Straight leg deadlift-progression of lift
Strength
1Rm deadlift		 425 lbs
Performed as RX
Matthew Anderson 01/19/2012 CrossFit ATP WOD WOD
Four rounds:
Deadlift-12 reps F155/M205
400 meters 		10m 55s
Performed as RX
Matthew Anderson 01/18/2012 CrossFit ATP WOD WU
Mobility drills

WOD
"Chipper"
100 dubs (300 mod)
90 sit ups
80 air squats
70 ring dips
60 wallballs
50 pullups
40 reverse lunges F25/M45
30 push press F65/M95
20 box jumps
10 OHS F65/M95		 34m 50s
Workout Scaled
Matthew Anderson 01/13/2012 CrossFit ATP WOD WU
Agility Ladder
Mobility drills

WOD

AMRAP
200 meters
Sled push-100ft (Low Bar)
Wall Jump-2 jumps
Power Snatch-3 reps F75/M115

 7 rounds 0 reps
Workout Scaled
Matthew Anderson 01/11/2012 CrossFit ATP Nancy WU
"Annie"

50-40-30-20 and10 rep rounds of:
Double-unders
Sit-ups

WOD

5 rounds for time of:
400 meter run
95/65 pound Overhead squat, 15 reps		 14m 09s
Performed as RX
Matthew Anderson 01/09/2012 CrossFit ATP 01/09/12 WU
Mobility drills

jumprope x 10 minutes

WOD

The Bear Complex

5 rounds of:
Power Clean
Front Squat
Push Press
Back Squat
Push Press

*Once through these exercises is ONE rep. 7 reps in a round.
*No resting on the ground between reps – not even to re-grip!
* Front squat must be separate from the power clean!
*1 minute rest between rounds.		 9m 40s
Performed as RX
Matthew Anderson 01/04/2012 CrossFit ATP WOD WU: ANNIE
50-40-30-20-10 reps:
double unders
sit-ups

WOD:
10-9-8-7-6-5-4-3-2-1 reps:
Power Clean (F115/M155)
muscle-ups		 16m 56s
Workout Scaled
Matthew Anderson 12/30/2011 CrossFit ATP WOD WU:
10 min. of
1 min. jumping jacks/1 min. V-situps

WOD:
4 rounds
Push Press 5 reps (F95/M135)
KB Snatch 10 reps L/R (F16kg/M24KG)
Reverse Lunges 15 reps L/R (F95/M135)
100 meter sprint		 16m 04s
Performed as RX
Matthew Anderson 12/29/2011 CrossFit ATP Skill/Strength Skill:
OH Squat

Strength:
3-3-3-3-3-3-3 (F95/M135)

 135 lbs
Performed as RX
Matthew Anderson 12/29/2011 CrossFit ATP WOD WOD

21-15-9
OHS (f75/m115)
Box jumps
HSPU		 9m 06s
Workout Scaled
Matthew Anderson 12/28/2011 CrossFit ATP WOD WU:
800

5 rounds:

Ring pull-ups 10 reps
Thrusters 10 reps (F65/M95)
Double Unders 30

 13m 53s
Workout Scaled
Matthew Anderson 12/21/2011 CrossFit ATP WOD WU
Joint moblity
8 rounds
Tabata ring dips

WOD
Four rounds:
OH Barbell Walk-200 ft (F65/M95)
The Wall-5 jumps
HSPU-10 reps
KB OHS-15 reps (F16kg/M24kg)

400 meter


 20m 07s
Workout Scaled
Matthew Anderson 12/20/2011 CrossFit ATP Skill/Strength Skill
Reverse lunges-5 sets of 10 reps
Strength
Backsquat-3-3-3-3-3-3-3		 295 lbs
Performed as RX
Matthew Anderson 12/20/2011 CrossFit ATP WOD 21-15-9
Backsquat- F95/M135
Wallball situps
Burpees


 11m 25s
Performed as RX
Matthew Anderson 12/19/2011 None WOD WU
Joint mobility
10 minutes
Jumprope/Mountain climbers
WOD
Four Rounds:
GTOH-5 x 5 bar burpees F95/M135 (hands do not leave the bar until reps are done)
Front squat-10 reps F95/M135
400 meters		 19m 27s
Performed as RX
Matthew Anderson 12/15/2011 CrossFit ATP Skill/Strength WOD Sumo Deadlift-1RM
 385 lbs
Performed as RX
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