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Athlete Date Sort Location Workout Name Description Results
Patty Arechabaleta 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
 216 reps
Workout Scaled
Patty Arechabaleta 11/26/2013 CrossFit ATP None WOD
3 rounds for time of:
400m Run
10 Hang Power Cleans 155/105
20 T2B
 14m 59s
Workout Scaled
Patty Arechabaleta 11/25/2013 CrossFit ATP None WOD
3 rounds for distance reps of:
1:00 ME (distance) Handstand Walk
4:00 AMRAP of:
10 HSPU
20 Single Arm KB Cleans 24/16kg (10R/10L each rep begins on the floor)
30 Double-Unders
1:00 rest
 354 reps
Workout Scaled
Patty Arechabaleta 11/23/2013 CrossFit ATP None WOD
For time:
50 Burpees
20 Front Squats @ 80%
50 Burpees		 8m 05s
Workout Scaled
Patty Arechabaleta 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
 15m 10s
Performed as RX
Patty Arechabaleta 11/18/2013 CrossFit ATP None WOD
3 rounds for time of:
Run 400m
20 Pull-ups
20 OHS 95/65
 15m 25s
Workout Scaled
Patty Arechabaleta 11/14/2013 CrossFit ATP None WOD
4 rds
Partner Sleds
Low Sleds-4/2 50ft for cycles
400 meters
 18m 31s
Performed as RX
Patty Arechabaleta 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		 9 rounds 0 reps
Workout Scaled
Patty Arechabaleta 11/07/2013 CrossFit ATP None WOD
12 min cap:
100- 24/16kg Kettlebell Swings
100- Burpees		 10m 13s
Performed as RX
Patty Arechabaleta 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.		 9m 30s
Workout Scaled
Patty Arechabaleta 11/01/2013 CrossFit ATP None WOD
Fractured Fran
21 Thrusters 95/65#
21 Pullups
-rest 2 minutes-
15 Thrusters 95/65#
15 Pullups
-rest 2 minutes-
9 Thrusters 95/65#
9 Pullups
For total working time.		 9m 49s
Performed as RX
Patty Arechabaleta 10/29/2013 CrossFit ATP None WOD
12 minute AMRAP of:
20 (steps) Single Arm KB Overhead Walking Lunges (right) 24/16kg
20 TTB
20 (steps) Single Arm KB Overhead Walking Lunges (left) 24/16kg
20 Push Press 95/65		 168 reps
Workout Scaled
Patty Arechabaleta 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 29s
Performed as RX
Patty Arechabaleta 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		 9m 17s
Workout Scaled
Patty Arechabaleta 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
Patty Arechabaleta 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
 120 reps
Workout Scaled
Patty Arechabaleta 10/16/2013 CrossFit ATP None For time:
20 Push Press 115/75
12 Muscle-Ups
20 Front Squats 115/75
20 Push Jerks 115/75
9 Muscle-Ups
20 Front Squats
20 Split Jerks 115/75
6 Muscle-Ups
20 Front Squats 115/75
 11m 02s
Workout Scaled
Patty Arechabaleta 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
 137 reps
Workout Scaled
Patty Arechabaleta 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
 137 reps
Workout Scaled
Patty Arechabaleta 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.
 20m 18s
Workout Scaled
Patty Arechabaleta 10/12/2013 CrossFit ATP Adrian Seven rounds for time of:
3 Forward rolls
5 Wall climbs
7 Toes to bar
9 Box jumps, 30" box		 20m 12s
Workout Scaled
Patty Arechabaleta 10/11/2013 CrossFit ATP None WOD
10 minute AMRAP
Ascending ladder of:
2 Squat Clean Thrusters 115/75
2 Pull-ups
4 Squat Clean Thrusters 115/75
4 Pull-ups
6 Squat Clean Thrusters 115/75
6 Pull-upsuntil 10 minutes is up
 5 rounds 9 reps
Workout Scaled
Patty Arechabaleta 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		 12m 00s
Workout Scaled
Patty Arechabaleta 10/03/2013 CrossFit ATP None 10 Min Time Cap:
50 Thrusters 95/65
50 Toes-to-Bar/Ab mat situps
The athlete must complete all 50 Thrusters before moving on to the next movement		 4m 24s
Workout Scaled
Patty Arechabaleta 09/30/2013 CrossFit ATP None WOD
3 rounds for time of:
Run 400m
15 Thrusters 115/75
15 C2B Pull-ups
 14m 26s
Workout Scaled
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