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Athlete Date Sort Location Workout Name Description Results
Nicolas Petrone 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 14s
Performed as RX
Nicolas Petrone 01/04/2012 CrossFit ATP WOD WU: ANNIE
50-40-30-20-10 reps:
double unders
sit-ups

WOD:
10-9-8-7-6-5-4-3-2-1 reps:
Power Clean (F115/M155)
muscle-ups		 19m 22s
Performed as RX
Nicolas Petrone 01/03/2012 CrossFit ATP Skill/Strength Skill
Snatch Balance

Strength
Snatch-1Rm
 135 lbs
Performed as RX
Nicolas Petrone 01/03/2012 CrossFit ATP Randy 75 pound Power snatch, 75 reps for time. 6m 20s
Performed as RX
Nicolas Petrone 01/02/2012 CrossFit ATP WOD WU:
Joint Mobility/ 400 meters

WOD
Two rounds

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)
 18m 05s
Performed as RX
Nicolas Petrone 12/27/2011 CrossFit ATP WOD 3 rounds

Deadlift 10 reps (F135 - M 185)

Wall ball sit-ups 15

400 meters		 15m 15s
Performed as RX
Nicolas Petrone 12/27/2011 CrossFit ATP Skill/Strength Skill

Deadlift-progression of the reset

Strength

5-5-5-5-5-5-5-5 (F185/M225)

reset each time		 225-225-225-225-225-225-225-225 lbs
Performed as RX
Nicolas Petrone 12/27/2011 CrossFit ATP WOD 3 rounds

Deadlift 10 reps (F135 - M 185)

Wall ball sit-ups 15

400 meters		 10m 15s
Performed as RX
Nicolas Petrone 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
 20m 12s
Performed as RX
Nicolas Petrone 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 21s
Performed as RX
Nicolas Petrone 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		 10m 24s
Performed as RX
Nicolas Petrone 12/21/2011 CrossFit ATP WOD WU
Joint moblity
8 rounds
Tabata ring dips

WOD
Four rounds:
OH Barbell Walk-200 ft (F65/M95)
The Wall-5 jumps
HSPU-10 reps
KB OHS-15 reps (F16kg/M24kg)

400 meter


 20m 25s
Performed as RX
Nicolas Petrone 12/20/2011 CrossFit ATP Skill/Strength Skill
Reverse lunges-5 sets of 10 reps
Strength
Backsquat-3-3-3-3-3-3-3

 95-135-185-225-245-265-185 lbs
Performed as RX
Nicolas Petrone 12/20/2011 CrossFit ATP WOD 21-15-9
Backsquat- F95/M135
Wallball situps
Burpees


 7m 10s
Performed as RX
Nicolas Petrone 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		 13m 10s
Performed as RX
Nicolas Petrone 12/15/2011 CrossFit ATP WOD WOD
Five rounds
Sumo deadlift-15 reps F135/m185
400 meters
 19m 02s
Performed as RX
Nicolas Petrone 12/15/2011 CrossFit ATP Skill/Strength WOD Sumo Deadlift-1RM
 315 lbs
Performed as RX
Nicolas Petrone 12/14/2011 CrossFit ATP None WOD
Four rounds:
HSPU-10 reps
Burpees chest to bar-10 reps
OH plate reverse lunges-10 reps R/L F25/M45
Stairs-2 2 front rolls each time
 12m 07s
Performed as RX
Nicolas Petrone 12/14/2011 None None WOD
Three rounds:
OHS-10 reps F65/M95
Double unders-30 reps
Wallballs-10 reps F14/M20		 4m 07s
Performed as RX
Nicolas Petrone 12/13/2011 CrossFit ATP None WOD
Three rounds:
OHS-10 reps F65/M95
Double unders-30 reps
Wallballs-10 reps F14/M20		 4m 07s
Performed as RX
Nicolas Petrone 12/13/2011 CrossFit ATP Skill/Strength WOD Overhead Squat-3-3-3-3-3-3-3 155 pretty easy lbs
Performed as RX