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Athlete Date Sort Location Workout Name Description Results
Nicole Kozlowski 01/24/2012 CrossFit Lake Mary None 5 HSPU
10 KTE
20 Deadlift
30 KB Swings
20 Deadlift
10 KTE
5 HSPU		 4m 55s
Workout Scaled
Nicole Kozlowski 01/23/2012 CrossFit Lake Mary None 800m Run

20min AMRAP

5 Hand Release Push-ups

10 Sit-ups

15 Air Squats		 15 rounds 0 reps
Performed as RX
Nicole Kozlowski 01/18/2012 CrossFit Lake Mary None 1 mile TT

then

800m Run

25 KB Swings F35/M53

50 BF Sit-Ups

400m Run		 10m 08s
Performed as RX
Nicole Kozlowski 01/17/2012 CrossFit Lake Mary None 3 Rounds for time of:

10 OHS F85/M115

20 Lateral Burpee Bar Jumps		 10m 29s
Workout Scaled
Nicole Kozlowski 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		 13 rounds 15 reps
Workout Scaled
Nicole Kozlowski 01/12/2012 CrossFit Lake Mary None Broomstick Mile (with PVC):

Back Squat X25
Front Squat X 25
OHS X 25
Run 400 M
Shoulder Press X 25
Push Press X 25
Push Jerk X 25
Run 400 M
Hang Clean X 50
Run 400 M
Snatch X 50
Run 400 M		 22m 14s
Performed as RX
Nicole Kozlowski 01/06/2012 CrossFit Lake Mary None 5 Rd of 3min AMRAP:
3 Thrusters (95, 65)
6 Boxjumps (24, 20)
9 pushups
1min rest between rds		 15 rounds 0 reps
Workout Scaled
Nicole Kozlowski 12/22/2011 CrossFit Lake Mary None 15-12-9

Power Cleans F95/M135

Push Press F95/M135

Box Jumps F20/M24

Cash Out

Dimel DL

2 sets of 20 @ 40% of 1rm		 7m 20s
Workout Scaled
Nicole Kozlowski 12/21/2011 CrossFit Lake Mary Murph For time:
1 mile Run
100 Pull-ups
200 Push-ups
300 Squats
1 mile Run

Partition the pull-ups, push-ups, and squats as needed. Start and finish with a mile run. If you've got a twenty pound vest or body armor, wear it.		 50m 08s
Workout Scaled
Nicole Kozlowski 12/15/2011 CrossFit Lake Mary None 8Min AMRAP

10 Push Press RX 95/65

10 Hallow Rocks

10 Box Jumps RX 24/20

Rest 3 Min

8Min AMRAP

10 Pull Ups

100M Sprint

10 Burpees



courtsey of: I Am CrossFit		 7 rounds 15 reps
Workout Scaled
Nicole Kozlowski 12/14/2011 CrossFit Lake Mary J.T. 21-15-9 reps of:
Handstand push-ups
Ring dips
Push-ups		 14m 34s
Workout Scaled
Nicole Kozlowski 12/13/2011 CrossFit Lake Mary None 10min amrap

5 squat cleans f85/m115
10 burpee barbell jumps		 4 rounds 4 reps
Workout Scaled
Nicole Kozlowski 12/12/2011 CrossFit Lake Mary Nutts For time:
10 Handstand push-ups
250 pound Deadlift, 15 reps
25 Box jumps, 30 inch box
50 Pull-ups
100 Wallball shots, 20 pounds, 10'
200 Double-unders
Run 400 meters with a 45lb plate		 25m 36s
Workout Scaled
Nicole Kozlowski 12/09/2011 CrossFit Lake Mary None 5 Rounds For Time:
12 Thrusters (65, 45)
200 Meter Run
Rest 1 Minute Between Rounds
 13m 45s
Performed as RX
Nicole Kozlowski 12/08/2011 CrossFit lake Mary Ground to Overhead Men lift 10,000 lbs from ground to overhead.Women lift 7,000 lbs from ground to overhead.
Pick any kind of movement (Clean and Jerk or snatch) and get it over head for a total of 10,000 lbs (men) and 7,000 lbs (women)
 19m 15s
Workout Scaled
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