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Athlete Date Sort Location Workout Name Description Results
Michael Chase 05/23/2012 CrossFit ATP WOD WOD:4 rounds of:
KB OHSwings 15 reps (F16/M24)
Pistols 15 reps (L/R)
100 meter sprint		 17m 04s
Workout Scaled
Michael Chase 05/13/2012 CrossFit ATP None WOD
100 swings
30 dubs
1 rope
75 swings
60 dubs
1 rope
50 swings
90 dubs
1 rope
25 swings
120 dubs
1 rope
 27m 27s
Performed as RX
Michael Chase 05/09/2012 CrossFit ATP WOD WOD
Three rounds
Sleds 200 ft heavy
50 dubs
Wallball-15 reps
 24m 18s
Performed as RX
Michael Chase 04/11/2012 CrossFit ATP None WOD:
5 Rounds:
Push Press 8 (95/135)
Sled Push 100 ft.
400 meters
 19m 48s
Workout Scaled
Michael Chase 04/10/2012 CrossFit ATP WOD WOD:
3 Rounds:
Power Snatch 12 (65/95)
Box Jumps 15
Rope Climb 3 (9 mod.)
 14m 25s
Workout Scaled
Michael Chase 04/08/2012 CrossFit ATP 04/09/12 5-3-1
Back Squat
70%x3
80%x3
90%x3 or almost failure

WOD:
Diane:
21-15-9
Deadlift (165/225)
HSPU
 8m 25s
Workout Scaled
Michael Chase 01/16/2012 CrossFit ATP 1 Mile 1 mile T/T 5m 59s
Performed as RX
Michael Chase 01/16/2012 CrossFit ATP Nate WU
Joint mobility/Pose drills
1 mile T/T

WOD
Complete as many rounds in twenty minutes as you can of:
2/8 Muscle-ups
4/8 Handstand Push-ups
8/16 F24kg/M32kg Kettlebell swings		 7 rounds 0 reps
Workout Scaled
Michael Chase 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

 6 rounds 0 reps
Performed as RX
Michael Chase 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


 27m 32s
Performed as RX
Michael Chase 12/19/2011 CrossFit ATP 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		 21m 13s
Workout Scaled
Michael Chase 12/16/2011 CrossFit ATP WOD WOD
Four rounds
5 Muscle ups
10 Pistols R/L
15 KB Chest Press-F12kg/M20kg
20 Butterfly sit ups
100 Meter Sprints		 22m 40s
Workout Scaled
Michael Chase 12/14/2011 CrossFit ATP None WOD
Four rounds:
HSPU-10 reps
Burpees chest to bar-10 reps
OH plate reverse lunges-10 reps R/L F25/M45
Stairs-2 2 front rolls each time
 18m 10s
Performed as RX
Michael Chase 12/13/2011 CrossFit ATP Skill/Strength and WOD Skill
Snatch balance
Strength
OHS-3-3-3-3-3-3-3
WOD
Three rounds:
OHS-10 reps F65/M95
Double unders-30 reps
Wallballs-10 reps F14/M20		 10m 57s
Performed as RX
Michael Chase 12/12/2011 CrossFit ATP None WU
Mobility drills
Anterior Hip Flossing Tweaks
WOD
Three rounds:
Clean/Squat-12 reps F75/M115
T2R-12 reps
800 meters		 24m 31s
Performed as RX