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Athlete Date Sort Location Workout Name Description Results
Michelle Russo 09/12/2012 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) 55 girls
Box Jump, 20" box (Reps)
Push-press, 75 pounds (Reps) 55 girls
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.		 164 reps
Workout Scaled
Michelle Russo 09/11/2012 CrossFit Lake Mary CrossFit Games Open 12.1 7 min AMPRAP
Burpees!		 37 reps
Performed as RX
Michelle Russo 08/20/2012 CrossFit Lake Mary None 4 Rounds of:

Max reps Pull ups in 2 minutes
Rest 1 minute
Max reps of Push Press 135, 95 in 2 minutes
Rest 1 minute

 140 reps
Workout Scaled
Michelle Russo 08/15/2012 CrossFit Lake Mary None 10Min AMRAP
6 Push Jerk 135/85
8 Clapping Pushups
10 Pull Ups

 5 rounds 0 reps
Workout Scaled
Michelle Russo 08/14/2012 CrossFit Lake Mary None 3 rounds

10 Deficit DL
20 BF Sit-Ups
20 V Sit-Ups
20 Hollow Rocks
50m Sled Push

not for time!! Strict form on the DLs, the pull should always be smooth and fast. If the bar speed is to slow lower the weight!!

75 lb lbs
Performed as RX
Michelle Russo 08/09/2012 CrossFit Lake Mary None AMRAP 10 min
8 weighted lunges - did yellow KB
10 SDLHP
12 HRPU
15 tire hits
150 m run		 2 rounds 31 reps
Workout Scaled
Michelle Russo 08/08/2012 CrossFit Lake Mary None 3 Rounds

1Min AMRAP Thrusters 95/65

1 Min Rest

1Min AMRAP KTE

1Min Rest

1Min AMRAP 20m Shuttle Runs

1Min Rest

1Min AMRAP Burpees

1Min Rest

 166 reps
Workout Scaled
Michelle Russo 08/07/2012 CrossFit Lake Mary None WOD

7min AMRAP

7 Goblet Squats 16/24kg

7 Pull-Ups

 6 rounds 0 reps
Workout Scaled
Michelle Russo 08/01/2012 CrossFit Lake Mary Randy 75 pound Power snatch, 75 reps for time. 5m 51s
Workout Scaled
Michelle Russo 07/27/2012 CrossFit Lake Mary None 10 minute AMRAP of: 10 Pullups 10 Air Squats 10 HR Pushups

 5 rounds 13 reps
Workout Scaled
Michelle Russo 07/26/2012 CrossFit Lake Mary None 1 RM for Push press - did 95lbs

then 3 rounds for time
400 m run
50 bf situps
50 supermans		 20m 28s
Workout Scaled
Michelle Russo 07/24/2012 CrossFit Lake Mary Helen 3 rounds for time:
400 m run
21 KB swings (american)
12 Pull ups		 14m 59s
Workout Scaled
Michelle Russo 07/23/2012 CrossFit Lake Mary Karen 150 wallballs for time 11m 17s
Workout Scaled
Michelle Russo 07/18/2012 CrossFit Lake Mary None Elizabeth

21-15-9

Cleans 95/135

Ring Dips

rest 10 minutes then

Diane

21-15-9

DL 155/225

HSPU

 12m 00s
Workout Scaled
Michelle Russo 07/17/2012 CrossFit Lake Mary Helen 3 rounds for time:
400 m run
21 American KB swings
12 Pull ups		 17m 25s
Workout Scaled
Michelle Russo 07/17/2012 CrossFit Lake Mary None 12 min AMPRAP
10 Hang squat cleans
10 bar hop burpees
5/5 Pistols		 2 rounds 17 reps
Workout Scaled
Michelle Russo 07/12/2012 CrossFit Lake Mary Med Ball Madness 20 Wall balls
10/10 Lunges with med ball
20 box jumps
20 oblique side to side crunches with med ball
5 burpee penalty if you drop the ball - as many rounds as possible		 2 rounds 46 reps
Workout Scaled
Michelle Russo 07/11/2012 CrossFit Lake Mary Death by Pullup 1st min 1 pull up rest 1 min 2nd min 2 pulls ups rest 1 min 3rd min 3 pull ups etc for 20 mins what ever pull ups you dont complete in the 20 mins then its 30 sec planks to complete out 20 mins 9 rounds 0 reps
Workout Scaled
Michelle Russo 07/10/2012 CrossFit Lake Mary None 12 min AMRAP
30 power snatches buy-in @ 95/65 with remaining time run for laps. at every 10 rep count, so a total of 3 times, the athlete will stop and complete 10 lateral bar jumps.
the only thing we're counting here is laps.

cash out
5 rope climbs
50 sit ups		 12m 00s
Workout Scaled
Michelle Russo 06/27/2012 CrossFit Lake Mary None Work up to 1rm clean 85lbs

then

4 RFT

5 power cleans

5 front squats

5 push jerks

115/155

rest 1min between rounds		 9m 09s
Workout Scaled
Michelle Russo 06/21/2012 CrossFit Lake Mary None Wendler Strict Press

65% x 5 35

75% x 5 40

85% x 5 45

then

3 rounds of

40 BF Sit-Ups

30m Bear Crawl

20 8 Count Burpees

100m Overhead Waiters Walk 35/45		 25m 56s
Workout Scaled
Michelle Russo 06/19/2012 CrossFit Lake Mary None 3 rounds:
10 Thrusters
10 back squats
400 m run		 14m 32s
Workout Scaled
Michelle Russo 06/18/2012 CrossFit Lake Mary None 5min AMRAP



5 T2B

10 Box Jumps

rest 2 min then

5min AMRAP
10 Wall Ball 14/20

10 HR Push-Ups		 151 reps
Workout Scaled
Michelle Russo 06/05/2012 CrossFit Lake Mary None Wendler 5/3/1

Back Squats

75% x 5reps

85% x 3reps

95% x 1 or more reps

then

5x5 Weighted Good Mornings

then

800m Run x 2

3mins rest between sets		 did 75 lb good mornings lbs
used 125 as max on back squats lbs
Performed as RX
Michelle Russo 06/04/2012 CrossFit Lake Mary None 3 rounds for time:
40 b/f situps
30 med ball cleans
20 pull ups
10 HSPU		 19m 26s
Workout Scaled
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