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Athlete Date Sort Location Workout Name Description Results
Michelle Murray 10/09/2013 CrossFit Athlone None Back Squat 5x3 40kg
Press 5x3 22.5kg

Conditioning
3rds for time
20 push ups
10 Chest to bar pull ups
Handstand holds10 seconds
 9m 10s
Workout Scaled
Michelle Murray 10/09/2013 CrossFit Athlone None Back Squat 5x3 40kg
Press 5x3 22.5kg

Conditioning
3rds for time
20 push ups
10 Chest to bar pull ups
Handstand holds10 seconds
 9m 10s
Workout Scaled
Michelle Murray 10/08/2013 CrossFit Athlone None Conditioning
Bridge Hold 30sec-Run 100m=Bridge 40sec-Run 100m=Bridge 50sec-Run 100m= Bridge 60sec-Run 100m 		11m 13s
Performed as RX
Michelle Murray 10/03/2013 CrossFit Athlone None Team Wod
In teams of two perform
Box jumps x 50
Chin Ups x50
Tricep Dips x50		 15m 00s
Workout Scaled
Michelle Murray 10/02/2013 CrossFit Athlone None Strength
Back Squat 3x5
Press 3x5
Dead lift 2x5




AMRAP in 8 minutes of
1 Toes to bar-knees to chest
1 Bear crawl
2 Toes to bar
2 Bear crawls.
Keep working your way up on each exerise until time elapses. Score is total reps.



 70 reps
Performed as RX
Michelle Murray 08/26/2013 CrossFit Athlone AMRAP 12 MINUTES AMRAP IN 12 MINUTES OF

WG Dead Hang Pull Ups x 5
Burpees x 5
Bear Crawl x 5		 120 reps
Workout Scaled
Michelle Murray 08/13/2013 CrossFit Athlone None 800 metre for time 3m 45s
Performed as RX
Michelle Murray 08/12/2013 CrossFit Athlone Barbara Five rounds, each for time of:
20 Pull-ups
30 Push-ups
40 Sit-ups
50 Squats

Rest precisely three minutes between each round.		 34m 00s
Workout Scaled
Michelle Murray 08/06/2013 CrossFit Athlone None Back Squat 3 x 5


For time:
800m run
&
D.Unders 50 or Scaled (200)
 7m 45s
Performed as RX
Michelle Murray 08/05/2013 CrossFit Athlone Nancy 5 rounds for time of:
400 meter run
95 pound Overhead squat, 15 reps		 17m 29s
Workout Scaled