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Athlete Date Sort Location Workout Name Description Results
Natasha Branzanti 12/09/2013 CrossFit ATP None WOD
4 rounds for reps of:
1:00 ME Wall Balls 20/14
0:30 Rest
1:00 ME KBS 32/24kg
0:30 Rest
1:00 Burpee Over-the-Box Jumps 24/20
0:30 Rest
 180 reps
Performed as RX
Natasha Branzanti 12/02/2013 CrossFit ATP None WOD
3 rounds for reps of:
1 min ME Plate Ground to Overhead 45/25
1 min ME OH Lunges with Plate 45/25
1 min ME C2B Pull-ups
Rest 1 min between rounds.
 171 reps
Workout Scaled
Natasha Branzanti 12/02/2013 CrossFit ATP None WOD
3 rounds for reps of:
1 min ME Plate Ground to Overhead 45/25
1 min ME OH Lunges with Plate 45/25
1 min ME C2B Pull-ups
Rest 1 min between rounds.
 171 reps
Workout Scaled
Natasha Branzanti 11/21/2013 CrossFit ATP None WOD
3rds
KB Russian swing-50 32/24
Sleds-200 ft 4/2
 11m 19s
Performed as RX
Natasha Branzanti 11/20/2013 CrossFit ATP None Conditioning
5X400m Run
Rest 2:00 after set 1 & 2 Rest 1:00 after set 3 & 4.

Core:
Superman series
 14m 36s
Performed as RX
Natasha Branzanti 11/19/2013 CrossFit ATP None WOD
5 rounds for total working time of:
3/2 Muscle-Ups (3 for the men, 2 for the ladies)
15 Burpees
20 Split Jumps
 9m 52s
Workout Scaled
Natasha Branzanti 11/18/2013 CrossFit ATP None WOD
3 rounds for time of:
Run 400m
20 Pull-ups
20 OHS 95/65
 16m 06s
Workout Scaled
Natasha Branzanti 11/11/2013 CrossFit ATP None WOD "Jack"
115/75 pound Push press, 10 reps
10 KB Swings-24/16kg
10 Box jumps, 24/20 inch box
Max Rounds in 20 Min		 11 rounds 0 reps
Performed as RX
Natasha Branzanti 11/09/2013 CrossFit ATP None Round 1
10 Hang Power Cleans-135/95
20 Meter Sprint

Round 2
8 Hang Power Cleans
40 Meter Sprint

Round 3
6 Hang Power Cleans
60 Meter Sprint

Round 4
4 Hang Power Cleans
80 Meter Sprint

Round 5
2 Hang Power Cleans
100 Meter Sprint		 4m 06s
Performed as RX
Natasha Branzanti 11/07/2013 CrossFit ATP None WOD
12 min cap:
100- 24/16kg Kettlebell Swings
100- Burpees		 11m 59s
Performed as RX
Natasha Branzanti 11/04/2013 CrossFit ATP None WOD
For time:
45 T2B
-then-
3 rounds of:
15 Deadlifts 185/135
15 Back Squats 185/135
Notes: Use one bar for this workout, and racks may NOT be used. The bar must be take
from the ground and placed in the back rack to perform Back Squats.		 10m 01s
Workout Scaled
Natasha Branzanti 10/31/2013 CrossFit ATP None LuRong WOD 8
21-18-15-12-9-6-3 of:
Wall Balls-20/14
Deadlifts-115/75
Box Jumps-24/20
 10m 46s
Performed as RX
Natasha Branzanti 10/31/2013 CrossFit ATP None LuRong WOD 8
21-18-15-12-9-6-3 of:
Wall Balls-20/14
Deadlifts-115/75
Box Jumps-24/20
 10m 46s
Performed as RX
Natasha Branzanti 10/30/2013 CrossFit ATP None WOD
5 rounds for distance and reps of:
:30 ME Weighted 20 Box Step-ups 95/65# front rack
:30 Rest
:30 Double KB Clean & Press 24/16kg
:30 Rest
:30 ME (trips) 10m Shuttle Run
:30 Rest		 125 reps
Workout Scaled
Natasha Branzanti 10/28/2013 CrossFit ATP None WOD
For total reps.
EMOM for 10 minutes (beginning @ 0:00):
10 Burpees
After completing 10 Burpees, with the remainder of the minute complete:
ME Double-Unders
*Score is total number of Double-Unders.
*** MAX EFFORT!!!!!!!		 92 reps
Performed as RX
Natasha Branzanti 10/24/2013 CrossFit ATP None Burpees
Front Squats at 95/65 lbs
Push Press at 95/65 lbs
Farmer Carry at 24/16 kg
Finisher: Burpee Muscle Ups/Burpee Pullup		 15m 51s
Performed as RX
Natasha Branzanti 10/23/2013 CrossFit ATP None WOD
3 rounds for time of:
10 KB Cleans (Double bells) 24/16kg
20 Wall Balls 20/14
50 Double-Unders		 10m 23s
Performed as RX
Natasha Branzanti 10/22/2013 CrossFit ATP None WOD
1:00 ME Strict HSPU
5:00 ME KB Snatch 24/16kg (apportion reps anyhow, but try to keep reps even)
1:00 ME Strict HSPU
3:00 ME KB Snatch 24/16kg (apportion reps anyhow, but try to keep reps even)
1:00 ME Strict HSPU		 233 reps
Workout Scaled
Natasha Branzanti 10/21/2013 CrossFit ATP None WOD
12 min AMRAP of:
200m Shuttle Run (100m down/100m Back)
30 Lateral Jumps 12"
200m Shuttle Run (100m down/100m Back)
15 C2B Pull-ups
 150 reps
Workout Scaled
Natasha Branzanti 10/17/2013 CrossFit ATP None 100- Double Unders
+
5 Rounds of:
10- Power Cleans at 145 lbs
10- Ring Dips		 8m 24s
Workout Scaled
Natasha Branzanti 10/15/2013 CrossFit ATP None WOD
3 rounds for reps of:
1:00 ME C2B Pull-ups
2:00 ME Front Rack Weighted Lunges 115/75
 150 reps
Workout Scaled
Natasha Branzanti 10/14/2013 CrossFit ATP None WOD
5 rounds for total time of:
25 KB Swings 24/16kg
14 Lateral Box Jumps 20 (touch on top)
7 Hang Power Cleans 165/110
Rest 2 minutes between rounds.
 21m 51s
Workout Scaled
Natasha Branzanti 10/10/2013 CrossFit ATP None Lurong WOD 5
15min cap

10- Power Snatches at 115/80 lbs
20- Pull Ups
30- Box Jumps at 24/20 inches
40- Kettle Bell Swings at 24/16 kg
30- Box Jumps at 24/20 inches
20- Pull Ups
10- Power Snatches at 115/80 lbs		 11m 45s
Workout Scaled
Natasha Branzanti 10/08/2013 CrossFit ATP None WOD
4 rounds for total working time of:
Run 400m
20 Burpee Box Jumps
Rest 1min after each round		 21m 38s
Performed as RX
Natasha Branzanti 10/07/2013 CrossFit ATP None WOD
*This is one continuous piece, with no breaks between parts.
1:00 ME Muscle-Ups
3:00 AMRAP of:
9 Shoulder to OH 115/75
12 TTB
1:00 ME Muscle-Ups
3:00 AMRAP of:
9 Shoulder to OH 115/75
12 TTB
1:00 ME Muscle-Ups
 86 reps
Workout Scaled
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