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Athlete Date Sort Location Workout Name Description Results
Michelle Smith 05/07/2012 CrossFit ATP WOD WOD
15-12-9
Thruster-F95/135
Burpees
KB Snatch-F16kg/M24kg
 10m 28s
Workout Scaled
Michelle Smith 05/04/2012 CrossFit ATP WOD WOD
10-9-8-7-6-5-4-3-2-1
Hang Cleans (95/135)
Jump Slam Ball
Floor Wipers
 13m 12s
Workout Scaled
Michelle Smith 05/01/2012 CrossFit ATP WOD WOD
3 rounds:
Snatch 15 reps (75/115)
400 meters
 13m 12s
Workout Scaled
Michelle Smith 04/24/2012 CrossFit ATP Skill/Strength Skill-Sumo Deadlift
Strength-Sumo DL-5-5-5-5-5-5-5
 65-85-95 lbs
Performed as RX
Michelle Smith 04/24/2012 CrossFit ATP WOD WOD:
21-15-9
Sumo Deadlift High-Pull (F65/M95)
Pull-ups
 6m 03s
Performed as RX
Michelle Smith 04/13/2012 CrossFit ATP WOD WOD:
3Rounds:
800 meters
100 Air Squats
50 AbMat Sit-ups		 29m 50s
Performed as RX
Michelle Smith 04/10/2012 CrossFit ATP WOD WOD:
3 Rounds:
Power Snatch 12 (65/95)
Box Jumps 15
Rope Climb 3 (9 mod.)
 10m 53s
Performed as RX
Michelle Smith 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
 11m 55s
Workout Scaled
Michelle Smith 04/05/2012 CrossFit ATP Skill/Strength Skill
Clean-progression of lift (full squat)
Strength
Cleam-1Rm		 120 1Rm lbs
Performed as RX
Michelle Smith 04/05/2012 CrossFit ATP WOD WOD
9-6-3
Clean-F115/M165
Muscle ups
 6m 02s
Workout Scaled
Michelle Smith 04/02/2012 CrossFit ATP WOD 5-3-1
Back Squat
65%x5
75%x5
85%x5 or almost till failure

WOD
21-15-9
Front Squat-F95/M135
HSPU
400 meters
 18m 22s
Workout Scaled
Michelle Smith 02/21/2012 CrossFit ATP Fran Three rounds, 21-15- and 9 reps, for time of:
95/65 pound Thruster
Pull-ups		 4m 49s
Performed as RX
Michelle Smith 02/20/2012 CrossFit ATP WOD WOD
10-9-8-7-6-5-4-3-2--1
Power Cleans-F115/M155
Ring Pushups
Hose Sprint-100 ft each set		 17m 54s
Workout Scaled
Michelle Smith 02/17/2012 CrossFit ATP WOD WOD
Three rounds:
Hang Power Snatch-15 reps F55/M75
KB OHS-15 reps F16kg/M24kg (mod true snatch)
Stairs x 2- 5 tuck squats each stair
* up and down is one on the stairs!		 7m 54s
Performed as RX
Michelle Smith 02/14/2012 CrossFit ATP WOD WU
Jumprope-10 minutes

WOD
every move done with a F45/M65lb bar

430 meters
43x back squats
43x front squats
43x OH squats
430 meters
43x shoulder press
43x push press
43x push jerk/spilt jerk
430 meters
43x hang power clean
43x hang power snatch
430 meters		 37m 31s
Performed as RX
Michelle Smith 02/11/2012 CrossFit ATP WOD WU
Parking lot drills

WOD
HSPU-25
Wallball situps-50
Pushups release-75
Air squats-100
1 mile run		 20m 42s
Performed as RX
Michelle Smith 02/10/2012 CrossFit ATP WOD WU
3 rounds:
400 meters
50 Dubs

WOD
3 Rounds:
Pullup
Front Squat (girls) Thruster (boys) 95lbs
Box Jump
Deadlift (girls) Power Clean (boys) 135lbs
Burpee
1 min per station. Either athlete can start workout but they will then leap frog each other for entire workout. NO REST between rounds. Score is total team reps.
Further explantion for those confused.... Teammate 1 starts with pullup for 1 min, at "rotate" teammate 2 does Front Squat/Thruster for 1 min, at rotate teammate 1 is back up and does box jump. This continues back and forth until the Team has completed 3 rounds. Yes there is strategy involved.
 277 reps
Workout Scaled
Michelle Smith 02/04/2012 CrossFit ATP WOD WU
200 meters
"Baby Cindy"
10 min
5 Pull-ups
10 Push-ups
15 Squats

WOD
Three rounds:
Thrusters-15 reps (F65/M95)
400 meter medball run (F14/M20)
Skin the cat
Double unders-50-150 singles
50 meter partner carry each

 31m 48s
Performed as RX
Michelle Smith 01/27/2012 CrossFit ATP WOD Surprise Birthday WOD! :) 45m 00s
Workout Scaled
Michelle Smith 01/24/2012 CrossFit ATP Skill/Strength Skill
Strict press-progression and corrections of lift

Strength
Push press (out of rack)
5-5-5-5-5-5-5

 55-55-65-65-75-75-75 lbs
lbs
Performed as RX
Michelle Smith 01/23/2012 CrossFit ATP WOD WU
Mobility drills
800 meters
WOD
Four rounds
Snatch-12 reps F65/M95
Tire pull- 200ft
Side shuffle(low)-200 meters
Dubs-30 mod 90		 30m 00s
Workout Scaled
Michelle Smith 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

 5 rounds 0 reps
Workout Scaled
Michelle Smith 01/09/2012 CrossFit ATP 01/09/12 WU
Mobility drills

jumprope x 10 minutes

WOD

The Bear Complex

5 rounds of:
Power Clean
Front Squat
Push Press
Back Squat
Push Press

*Once through these exercises is ONE rep. 7 reps in a round.
*No resting on the ground between reps – not even to re-grip!
* Front squat must be separate from the power clean!
*1 minute rest between rounds.		 12m 21s
Performed as RX
Michelle Smith 01/06/2012 CrossFit ATP WOD WU
Mini tabata
8 rounds 20/10:
box jump burpees

WOD
Three rounds
OH walking plate lunges-F25/45 (200ft)
Pullups-15 reps
Rope climb-1 ascent (mod 5)
800 meters		 25m 03s
Performed as RX
Michelle Smith 01/05/2012 CrossFit ATP WOD WOD:
3 rounds:
Clean and Jerk 15 reps (F95/M135)
Ring Dips 15 reps
400 meters		 18m 03s
Workout Scaled
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