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Athlete Date Sort Location Workout Name Description Results
ROBERT BISCHOFF 05/14/2012 CrossFit Lake Mary None Beast Mode Battle WOD#2

50 Hang Clean Buy in 65/95

every time bar touches the ground there is a 3 burpee penalty

then

4 rounds for time of

10 OHS 65/95

70m Shuttle run with 25/45# plate		 11m 38s
Workout Scaled
ROBERT BISCHOFF 05/04/2012 CrossFit Lake Mary Karen For time:
150 Wallball shots, 20 pound ball		 14m 30s
Performed as RX
ROBERT BISCHOFF 04/16/2012 CrossFit Lake Mary Michael Three rounds for time of:
Run 800 meters
50 Back Extensions
50 Sit-ups		 27m 26s
Workout Scaled
ROBERT BISCHOFF 04/12/2012 CrossFit Lake Mary None Wendler Week 4 Strict Press

40% for 5reps

50% for 5 reps

60% for 5 reps

Tabata!

Tabata Run
Rest 1 minute
Tabata Squat
Rest 1 minute
Tabata Hang Power Cleans 35/45
Rest 1 minute
Tabata Push-up
Rest 1 minute
Tabata Sit-up		 270 reps
Performed as RX
ROBERT BISCHOFF 04/12/2012 CrossFit Lake Mary Christine 3 rounds for time of:
500m row
12 Bodyweight Deadlifts
21 Box Jumps		 16m 50s
Workout Scaled
ROBERT BISCHOFF 04/06/2012 CrossFit Lake Mary None 3min AMRAP for 5 Rounds of

3 DL 115/155

5 Burpees

9 Air Squats

rest 1 min between rounds		 14 rounds 0 reps
Workout Scaled
ROBERT BISCHOFF 04/03/2012 CrossFit Lake Mary None Wendler Week 3

Back Squats

1 set of 5 75%

1 set of 3 85%

1 set of 1 or more 95%

Finish with 5 sets of

12 Heavy KB Swings

10 Goblet Squats 16/24		 160 was 90%. lbs
all 5 sets with 24 lbs
Performed as RX
ROBERT BISCHOFF 04/02/2012 CrossFit Lake Mary Cindy Complete as many rounds in 20 minutes as you can of:
5 Pull-ups
10 Push-ups
15 Squats		 11 rounds 3 reps
Workout Scaled
ROBERT BISCHOFF 03/28/2012 CrossFit Lake Mary None 3 Rounds:
300m Run
18 Pullup
31 WallBall (20/14) 15 Unbroken or 5 burpees penalty

BuyOut: 84 Double Unders		 17m 35s
Workout Scaled
ROBERT BISCHOFF 03/23/2012 CrossFit Lake Mary CrossFit Games Open 11.2 Complete as many rounds and reps as possible in 15 minutes of:
155 pound Deadlift, 9 reps
12 Push-ups
15 Box jumps, 24" box		 5 rounds 14 reps
Workout Scaled
ROBERT BISCHOFF 03/22/2012 CrossFit Lake Mary CrossFit Games Open 12.5 Complete as many reps as possible in 7 minutes of the following rep scheme:
M 100 pound/F 65 pound Thruster, 3 reps
3 Chest to bar Pull-ups
100 pound Thruster, 6 reps
6 Chest to bar Pull-ups
100 pound Thruster, 9 reps
9 Chest to bar Pull-ups
100 pound Thruster, 12 reps
12 Chest to bar Pull-ups
100 pound Thruster, 15 reps
15 Chest to bar Pull-ups
100 pound Thruster, 18 reps
18 Chest to bar Pull-ups
100 pound Thruster, 21 reps
21 Chest to bar Pull-ups...

This is a timed workout. If you complete the round of 21, go on to 24. If you complete 24, go on to 27, etc.		 69 reps
Workout Scaled
ROBERT BISCHOFF 03/20/2012 CrossFit Lake Mary None Back Squats

1 set of 5 @ 65%

1 set of 5 @ 75%

1 set all out @ 85%

then

10min AMRAP

10 Burpees

10/10 Pistols

10 KB Swings 16kg/24kg		 4 rounds 4 reps
Workout Scaled
ROBERT BISCHOFF 03/19/2012 CrossFit Lake Mary Nancy 5 rounds for time of:
400 meter run
95 pound Overhead squat, 15 reps		 22m 11s
Workout Scaled
ROBERT BISCHOFF 03/16/2012 CrossFit Lake Mary None 5 Rounds for time:

5 HSPU
10 Box Jumps F20/M24
15 BF Sit-ups
20 SDLHP 75/95		 18m 48s
Workout Scaled
ROBERT BISCHOFF 03/13/2012 CrossFit Lake Mary None Work up to 1rm on Back Squat then

1 set of 5 @ 50% of 1rm

1 set of 5 @ 60% of 1 rm

1 set all out @ 70% of 1 rm

then a 7min AMRAP

10 Hang Squat Cleans 75/95

10 Vertical Bar Jumps		 4 rounds 8 reps
Workout Scaled
ROBERT BISCHOFF 03/12/2012 CrossFit Lake Mary Michael Three rounds for time of:
Run 800 meters
50 Back Extensions
50 Sit-ups		 28m 38s
Workout Scaled
ROBERT BISCHOFF 03/09/2012 CrossFit Lake Mary None 21-18-15

Jump airsquat

Pull-up

KB Swings 16kg/24kg

Hollow rocks		 13m 28s
Workout Scaled
ROBERT BISCHOFF 03/08/2012 CrossFit Lake Mary CrossFit Games Open 12.3 Complete as many rounds and reps as possible in 18 minutes of:
15 Box jumps, 24" box
115 pound Push press, 12 reps
9 Toes-to-bar		 5 rounds 10 reps
Workout Scaled
ROBERT BISCHOFF 03/05/2012 CrossFit Lake Mary None Strength
Front Squat
3-3-3-3-3

WOD
5 Rounds
7 Hang Squat cleans (115,85)
9 Hand-Release Push-ups
12 Pull-ups		 16m 07s
Workout Scaled
ROBERT BISCHOFF 03/01/2012 CrossFit Lake Mary CrossFit Games Open 12.2 Proceed through the sequence below completing as many reps as possible in 10 minutes of:

30 Snatch (M 75 / F 45 lbs)
30 Snatch (M 135 / F 75 lbs)
30 Snatch (M 165 / F 100 lbs)
Max Rep Snatch (M 210 / F 120 lbs)

This workout begins from the standing position. The athlete will complete all reps at the first weight before advancing to the next weight. Score is total reps completed in 10min.		 63 reps
Workout Scaled
ROBERT BISCHOFF 02/28/2012 CrossFit Lake Mary None 10min AMRAP

6 Hang Power Snatches F65/M85

9 T2B

12 Box Jumps F20/M24		 4 rounds 15 reps
Workout Scaled
ROBERT BISCHOFF 02/27/2012 CrossFit Lake Mary None 2 mins max front squats F75/M115
Rest 1 Minute
2 mins max double unders
Rest 1 minute
2 mins max push-press F75/M115
Rest 1 Minute
2 Minutes max air squats
Rest 1 minute
2 minutes max push-ups		 240 reps
Workout Scaled
ROBERT BISCHOFF 02/23/2012 CrossFit Lake Mary None Workout 12.1

Complete as many reps as possible in 7 minutes of:

Burpees

This workout begins from the standing position. The Athlete will move from flat on the ground to touching an object with both hands that is 6 inches above their max reach. Score is total reps completed.

Then

7 Rounds of Cindy for time
5 Pull-ups
10 Push-ups
15 Air Squats
 56 reps
Performed as RX
ROBERT BISCHOFF 02/21/2012 CrossFit Lake Mary None 5 Rounds

6 Power Cleans F95/M135

10 Hand Release Push Ups

14 Box Jumps F20/M24		 11m 20s
Workout Scaled
ROBERT BISCHOFF 02/20/2012 CrossFit Lake Mary None Strict Press
3-3-3-3-3

Then

3 Rounds

10 Burpees

20 KB Swings F16/M24kg

400m Run		 12m 40s
Performed as RX
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