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Athlete Date Sort Location Workout Name Description Results
Melisa O'Quinn 03/19/2012 CrossFit Lake Mary Nancy 5 rounds for time of:
400 meter run
95 pound Overhead squat, 15 reps		 16m 45s
Workout Scaled
Melisa O'Quinn 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
115 pound Push press, 12 reps
9 Toes-to-bar		 5 rounds 23 reps
Workout Scaled
Melisa O'Quinn 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		 10m 00s
Performed as RX
Melisa O'Quinn 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		 9m 58s
Performed as RX
Melisa O'Quinn 02/27/2012 CrossFit Lake Mary None 2 mins max front squats F75/M115
Rest 1 Minute
2 mins max double unders
Rest 1 minute
2 mins max push-press F75/M115
Rest 1 Minute
2 Minutes max air squats
Rest 1 minute
2 minutes max push-ups		 198 reps
Performed as RX
Melisa O'Quinn 02/24/2012 CrossFit Lake Mary None 15 min to work on 1rm Clean

then

21-15-9

Hang Power Snatch F55/M85

Pull-ups

BF Sit-ups		 12m 30s
Performed as RX
Melisa O'Quinn 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
 53 reps
Performed as RX
Melisa O'Quinn 02/22/2012 CrossFit Lake Mary None Every Min. 4 Burpees
2 Rds of
15 Thrusters F45/M75
15 SDLHP F45/M75
15 Push jerks F45/M75
15 Front squats F45/M75		 11m 37s
Performed as RX
Melisa O'Quinn 02/21/2012 CrossFit Lake Mary None 5 Rounds

6 Power Cleans F95/M135

10 Hand Release Push Ups

14 Box Jumps F20/M24		 12m 28s
Performed as RX
Melisa O'Quinn 02/20/2012 CrossFit Lake Mary None Strict Press
3-3-3-3-3

Then

3 Rounds

10 Burpees

20 KB Swings F16/M24kg

400m Run		 11m 11s
Performed as RX
Melisa O'Quinn 02/16/2012 CrossFit Lake Mary None 3 Rounds of:
30 Push Press
50 Sit-Ups
800 Meter Run		 32m 38s
Performed as RX
Melisa O'Quinn 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 8 reps
Workout Scaled
Melisa O'Quinn 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		 4 rounds 8 reps
Workout Scaled
Melisa O'Quinn 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		 7m 04s
Performed as RX
Melisa O'Quinn 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.		 278 reps
Workout Scaled
Melisa O'Quinn 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		 12m 54s
Performed as RX
Melisa O'Quinn 02/03/2012 CrossFit Lake Mary None 800m Run

9 OHS F75/M95

9 Ring Dips

400m Run

15 OHS

15 Ring Dips

200m Run

21 OHS

21 Ring Dips		 15m 50s
Workout Scaled
Melisa O'Quinn 02/02/2012 CrossFit Lake Mary None Strict Pull-ups

5-5-5-5-5

then

21-15-9

Hang Power Cleans F75/M115

KTE

Pull-ups		 15m 05s
Workout Scaled
Melisa O'Quinn 02/01/2012 CrossFit Lake Mary None Strict Press

3-3-3-3-3

then

12min AMRAP

10 Push Press F75/M95

15 Hand Release Push-ups

20 Sit-ups		 3 rounds 20 reps
Performed as RX
Melisa O'Quinn 01/31/2012 CrossFit Lake Mary None 1) Back Squat: 1X8 @ 60%, 1X5 @ 75%, 1X4 @ 85%, 1X3 @ 90% – rest 2 min. between each set.

3 rounds for total reps of:

2 minutes ME Plate (hugging) Front Squats 45/25#
-rest 1 minute
2 minutes ME Lateral Jumps 12″
-rest 1 minute		 415 reps
Performed as RX
Melisa O'Quinn 01/30/2012 CrossFit Lake Mary Randy 75 pound Power snatch, 75 reps for time. 7m 18s
Performed as RX
Melisa O'Quinn 01/27/2012 CrossFit Lake Mary None 12min AMRAP

100ft Walking Lunge

10 Hang Power Cleans F95/M135

10 Slam Balls F20/M30		 4 rounds 1 reps
Workout Scaled
Melisa O'Quinn 01/26/2012 CrossFit Lake Mary None 3 Rounds for time:

50 American KB Swings F16kg/M24kg

150m Overhead Barbell Walk F45/M65		 19m 28s
Workout Scaled
Melisa O'Quinn 01/25/2012 CrossFit Lake Mary None 3 Rounds
30 Squat cleans (95,65)
30 Pull-ups
Run 400 meters		 38m 38s
Workout Scaled
Melisa O'Quinn 01/24/2012 CrossFit Lake Mary None 5 HSPU
10 KTE
20 Deadlift
30 KB Swings
20 Deadlift
10 KTE
5 HSPU		 4m 54s
Workout Scaled
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