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Athlete
Date
Location
Workout Name
Description
Results
Michelle Smith
01/05/2012
CrossFit ATP
Skill/Strength
Skill
Clean-progression from dead
Strength
Clean and Jerk
3-3-3-3-3-3-3
used 55 pounds lbs
struggle with movement! lbs
Performed as RX
Michelle Smith
01/02/2012
CrossFit ATP
WOD
WU:
Joint Mobility/ 400 meters
WOD
20x Jump Squats
Farmers Walk 200 ft.(F16kg/M24kg)
20x Wall Balls
Farmers Walk 200 ft.(F16kg/M24kg)
20x SDHP (F65/M95)
Farmers Walk 200 ft.(F16kg/M24kg)
20x Ring Push-ups
Farmers Walk 200 ft. (F16 kg/M24kg)
17m 46s
Performed as RX
Michelle Smith
12/24/2011
CrossFit ATP
WOD
WU
Joint Mobility
Agility ladder
CHIPPER
every move done with a 35/45lb bar
400 meters
40x back squats
40x front squats
40x OH squats
400 meters
40x shoulder press
40x push press
40x push jerk
400 meters
40x hang power clean
40x hang power snatch
400 meters
23m 30s
Performed as RX
Michelle Smith
12/23/2011
CrossFit ATP
WOD
WU
Joint mobilty
Tabata-8 rounds
airsquats/pushup release
WOD
Three rounds:
Power Clean-15 reps F95/M135
Pullups-15
800 meters
20m 25s
Workout Scaled
Michelle Smith
12/22/2011
CrossFit ATP
WOD
WOD
Three rounds for time of:
Double unders-50/150 mod (one time buy in 30 burpees for mod)
95/65 pound Snatch, 15 reps
12m 02s
Workout Scaled
Michelle Smith
12/22/2011
CrossFit ATP
Skill/Strength
Skill
Snatch balance-10 reps on the minute for 10 minutes (bar only)
Strength
Snatch-4 sets of 10 reps
10m 00s
Performed as RX
Michelle Smith
12/20/2011
CrossFit ATP
WOD
21-15-9
Backsquat- F95/M135
Wallball situps
Burpees
8m 32s
Performed as RX
Michelle Smith
12/20/2011
CrossFit ATP
Skill/Strength
Skill
Reverse lunges-5 sets of 10 reps
Strength
Backsquat-3-3-3-3-3-3-3
35-55-65-75-85 lbs
Performed as RX
Michelle Smith
12/19/2011
CrossFit ATP
WOD
Four Rounds:
GTOH-5 x 5 bar burpees (hands do not leave the bar until reps are done)
Front squat-10 reps
400 meters
16m 38s
Workout Scaled
Michelle Smith
12/16/2011
CrossFit ATP
WOD
WOD
Four rounds
5 Muscle ups
10 Pistols R/L
15 KB Chest Press-F12kg/M20kg
20 Butterfly sit ups
100 Meter Sprints
21m 00s
Workout Scaled
Michelle Smith
12/13/2011
Crossfit ATP
None
WU
Mobility drills
Anterior Hip Flossing Tweaks
WOD
Three rounds:
Clean/Squat-12 reps F75/M115
T2R-12 reps
800 meters
15m 00s
Workout Scaled
Michelle Smith
12/13/2011
CrossFit ATP
Skill/Strength WOD
Overhead Squat-3-3-3-3-3-3-3
70 pounds lbs
Performed as RX
Michelle Smith
12/13/2011
CrossFit ATP
None
WOD
Three rounds:
OHS-10 reps F65/M95
Double unders-30 reps
Wallballs-10 reps F14/M20
6m 41s
Workout Scaled
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