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Athlete Date Sort Location Workout Name Description Results
Michelle Russo 05/30/2012 CrossFit Lake Mary None Wendler 5/3/1

3 reps @ 70% 90

3 reps @ 80% 105

3 or more @ 90% 125

then 4 rounds not for time!!

15/15 Walking OH Lunges 25/45lb

30 BF Sit-Ups

50m Prowler Push		 10 lb lunges / 35 lb lungs lbs
Performed as RX
Michelle Russo 05/23/2012 CrossFit Lake Mary Randy 75 pound Power snatch, 75 reps for time.

55 was RX for female		 5m 58s
Workout Scaled
Michelle Russo 05/22/2012 CrossFit Lake Mary None 21-15-9

DL 155/225

C2B Pull-Ups		 9m 20s
Workout Scaled
Michelle Russo 05/10/2012 CrossFit Lake Mary None 5 Rounds for time:

150m Sprint

7 Hang Squat Cleans 115/135

1min rest between rounds		 14m 20s
Workout Scaled
Michelle Russo 05/09/2012 CrossFit Lake Mary None 80% max deadlift 3x5 I did 100 lbs!
Then:
Mini Cindy 10 min
5 pull ups / 10 push ups / 15 air squats		 6 rounds 15 reps
Workout Scaled
Michelle Russo 05/08/2012 CrossFit Lake Mary None Raid game #1 Bear Complex - get to your 1 MR in 12 min
deadlift/hang clean/front squat/press/back squat/overhead		 Got up to 65 but couldnt do the last overhead! lbs
Performed as RX
Michelle Russo 05/05/2012 CrossFit Lake Mary Endurance running training Run 450 meters / drills / 200 meter train running
Then:
10 laps around parking lot every lap 10 push ups		 14m 45s
Performed as RX
Michelle Russo 05/03/2012 CrossFit Lake Mary None 3 Rounds For Time:
400 Meter Run
30 Push Press 55/75
30 Push Ups
30 Pull Ups		 30m 00s
Workout Scaled
Michelle Russo 05/02/2012 CrossFit Lake Mary 2012 CrossFit Games Regional Event 2 For time:
Row 2,000 meters
50 One-legged squats, alternating
30 Hang cleans (225 / 135 lbs)		 20m 40s
Workout Scaled
Michelle Russo 05/01/2012 CrossFit Lake Mary None Wendler Week 3 Back Squats

75% x 5
85% x 3
95% x 1 or more

then
Raid Games WOD 2
7min AMRAP
7 DL 155/225
7 Burpee Bar Jumps
7 box jumps		 3 rounds 9 reps
Workout Scaled
Michelle Russo 04/25/2012 CrossFit Lake Mary None 21/15/9
SDLHP
Push jerks
box jumps		 12m 30s
Workout Scaled
Michelle Russo 04/17/2012 CrossFit Lake Mary Nate Complete as many rounds in fifteen (modified) minutes as you can of:
2 Muscle-ups
4 Handstand Push-ups
8 Kettlebell swings		 9 rounds 3 reps
Workout Scaled
Michelle Russo 04/16/2012 CrossFit Lake Mary Michael Three rounds for time of:
Run 800 meters
50 Back Extensions
50 Sit-ups		 28m 44s
Workout Scaled
Michelle Russo 04/11/2012 CrossFit Lake Mary Christine 3 rounds for time of:
500m row
12 Bodyweight Deadlifts
21 Box Jumps		 18m 06s
Workout Scaled
Michelle Russo 04/10/2012 CrossFit Lake Mary Fran Wendler Week 4 Back Squats - USED 125 OMR
40% x 5 reps
50% x 5 reps
60% x 5 reps

"Fran"
21-15-9
Thrusters 65/95
Pull-ups		 5m 55s
Workout Scaled
Michelle Russo 04/06/2012 CrossFit Lake Mary None 3min AMRAP for 5 Rounds of

3 DL 115/155

5 Burpees

9 Air Squats

rest 1 min between rounds		 13 rounds 0 reps
Workout Scaled
Michelle Russo 04/04/2012 CrossFit Lake Mary Brenton Five rounds for time of:
Bear crawl 100 feet
Standing broad-jump, 100 feet

Do three Burpees after every five broad-jumps. If you've got a twenty pound vest or body armor, wear it.		 28m 46s
Performed as RX
Michelle Russo 04/03/2012 CrossFit Lake Mary None Wendler Week 3

Back Squats

1 set of 5 75% 80
1 set of 3 85% 90
1 set of 1 or more 95% 100

Finish with 5 sets of

12 Heavy KB Swings

10 Goblet Squats 16/24		 105 lbs
Performed as RX
Michelle Russo 04/02/2012 CrossFit Lake Mary Cindy Complete as many rounds in 20 minutes as you can of:
5 Pull-ups
10 Push-ups
15 Squats		 8 rounds 26 reps
Workout Scaled
Michelle Russo 03/15/2012 CrossFit Lake Mary CrossFit Games Open 12.4 Complete as many rounds and reps as possible in 12 minutes of:

150 Wall balls
90 Double-unders
30 Muscle-ups		 0 rounds 150 reps
Performed as RX
Michelle Russo 03/13/2012 CrossFit Lake Mary None Work up to 1rm on Back Squat then 105lbs

1 set of 5 @ 50% of 1rm

1 set of 5 @ 60% of 1 rm

1 set all out @ 70% of 1 rm

then a 7min AMRAP

10 Hang Squat Cleans 75/95

10 Vertical Bar Jumps		 4 rounds 9 reps
Workout Scaled
Michelle Russo 03/12/2012 CrossFit Lake Mary Michael Three rounds for time of:
Run 800 meters
50 Back Extensions
50 Sit-ups		 35m 15s
Workout Scaled
Michelle Russo 01/24/2012 CrossFit Lake Mary None 10 HSPU
10 kte (did roman chair)
20 deadlifts (75 lbs)
30 KB swings (12k)
20 deadlifts (75 lbs)
10 roman chairs
19 puhs		 5m 44s
Workout Scaled
Michelle Russo 01/16/2012 CrossFit Lake Mary Cindy Complete as many rounds in 20 minutes as you can of:
5 Pull-ups
10 Push-ups
15 Squats		 17 rounds 0 reps
Workout Scaled
Michelle Russo 01/13/2012 CrossFit Lake Mary None 15min AMRAP

10 DL F105/M155

10 Wall Ball F14/M20

10 BF Sit-Ups		 8 rounds 6 reps
Workout Scaled
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