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Athlete Date Sort Location Workout Name Description Results
Michelle Russo 02/21/2014 CF Tire Factory Cindy Complete as many rounds in 20 minutes as you can of:
5 Pull-ups
10 Push-ups
15 Squats		 10 rounds 0 reps
Workout Scaled
Michelle Russo 11/11/2013 Crossfit Tire Factory Randy 75 pound Power snatch, 75 reps for time. 5m 53s
Workout Scaled
Michelle Russo 06/25/2013 Tire Factory Beginners class worked on cleans / jerk presses:
WOD
30 hang cleans
30 push jerks		 6m 47s
Workout Scaled
Michelle Russo 06/11/2013 Tire factory Beginners class 12 min amrap

5 hang cleans 55 lbs
10 hr push ups
15 butterfly sit ups
200 m run		 3 rounds 0 reps
Performed as RX
Michelle Russo 06/07/2013 Tire factory Form class Worked on form:
Double unders - got 3 few singles in between
Rowing - 400 m
Wall balls
Box jumps got to purple box
Pull ups - jumping pull ups
Kb swings		 60m 00s
Performed as RX
Michelle Russo 06/06/2013 Tire factory Beginner class 5 back squats PVC
10 kb swings 18 lbs
400 meter run

4 times		 4 rounds 0 reps
Workout Scaled
Michelle Russo 11/27/2012 CrossFit Lake Mary None 3 rounds not for time

10/10 Bulgarian Split Squats 65/95

10 Seat Box Jumps 20/24

6-8 Heavy RDLs

 75 lbs
Performed as RX
Michelle Russo 11/26/2012 CrossFit Lake Mary The Chief Max rounds in 3 minutes of:
135 pound Power cleans, 3 reps
6 Push-ups
9 Squats
Rest 1 minute. Repeat for a total of 5 cycles.		 13 rounds 0 reps
Workout Scaled
Michelle Russo 10/22/2012 CrossFit Lake Mary Jackie 1000 meter row
35/45 pound Thruster, 50 reps
30 pull-ups		 12m 33s
Workout Scaled
Michelle Russo 10/18/2012 CrossFit Lake Mary None EMOM (every minute on the minute)
10 min cap
snatch then OHS		 9 rounds 16 reps
Workout Scaled
Michelle Russo 10/10/2012 CrossFit Lake Mary Fight Gone Bad Three rounds of:
Wall-ball, 20 pound ball, 10 ft target (Reps)
Sumo deadlift high-pull, 75 pounds (Reps)
Box Jump, 20 box (Reps)
Push-press, 75 pounds (Reps)
Row (Calories)

In this workout you move from each of five stations after a minute.The clock does not reset or stop between exercises. This is a five-minute round from which a one-minute break is allowed before repeating. On call of rotate, the athletes must move to next station immediately for best score. One point is given for each rep, except on the rower where each calorie is one point.

 192 reps
Workout Scaled
Michelle Russo 10/09/2012 CrossFit Lake Mary None 3 Rounds

Banded Good Mornings of 50-75

50m Prowler Push

50 BF Sit Ups

Not for Time		 25m 00s
Workout Scaled
Michelle Russo 10/08/2012 CrossFit Lake Mary None "Chipper"

25 Pull Ups
35 Wall Balls( 20/14)
45 Push Up
55 Push Press( 55/85)
65 KB Swings(16/24)
75 Lunges - PER LEG
1 round(s) for Time

23m 27s
Workout Scaled
Michelle Russo 10/03/2012 CrossFit Lake Mary None 5RFT

4 Burpees
6 Deadlifts 55/95)
10 Air Squats


 4m 59s
Performed as RX
Michelle Russo 10/01/2012 CrossFit Lake Mary None AMRAP 10 minutes:
30 DU/ 50 singles
10 medball cleans
10 push ups

 5 rounds 52 reps
Workout Scaled
Michelle Russo 09/28/2012 CrossFit Lake Mary Sheppard Shuffle 400M Run,
40 SDLHP (55/75)
400M Run
40HRPU
400M Run
40DL (55/75),
400M Run
40 BFSU


 19m 55s
Workout Scaled
Michelle Russo 09/26/2012 CrossFit Lake Mary Adrian 7 rounds:
3 front rolls
5 wall climbs
7 Toes to bar
9 box jumps 		16m 18s
Workout Scaled
Michelle Russo 09/25/2012 CrossFit Lake Mary None 800m Run x 2

3mins rest between sets

 8m 48s
Workout Scaled
Michelle Russo 09/24/2012 CrossFit Lake Mary None Eight rounds for max reps of:
115 pound Hang power clean, 20 seconds
Rest 10 seconds
115 pound Push press, 20 seconds
Rest 10 seconds

Post total hang cleans and total push presses

 98 reps
Workout Scaled
Michelle Russo 09/22/2012 CrossFit Lake Mary Broomstick Mile w pvc pipe:
25 Back squats
25 front squats
25 OHS
400 m CC run
25 shoulder press
25 push press
25 push jerks
400 m cc run
25 DL
50 squat cleans
400 m cc run

removed final 50 snatches and 400 m run		 17m 10s
Workout Scaled
Michelle Russo 09/21/2012 CrossFit Lake Mary None 4 Rounds for time:
20 KB swings
15 box jumps
10 burpees		 14m 34s
Workout Scaled
Michelle Russo 09/20/2012 CrossFit Lake Mary Randy 75 Snatches for time 55rx girls 5m 45s
Workout Scaled
Michelle Russo 09/19/2012 CrossFit Lake Mary Cindy Complete as many rounds in 20 minutes as you can of:
5 Pull-ups
10 Push-ups
15 Squats		 9 rounds 5 reps
Workout Scaled
Michelle Russo 09/18/2012 CrossFit Lake Mary None 4 rounds for time:
150m Run
10 Dball slams - 15lbs
7 Hang power cleans - 55lbs		 13m 49s
Workout Scaled
Michelle Russo 09/13/2012 CrossFit Lake Mary Nancy 5 rounds for time of:
95 pound Overhead squat, 15 reps
400 meter run
 21m 24s
Workout Scaled
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