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Athlete Date Sort Location Workout Name Description Results
Ray Rotell 06/21/2013 CrossFit ATP None WOD
7 minute AMRAP of:
7 Hang Power Cleans 155/105
30 Split Jumps
*Rest 2 minutes then:
Run 800m for time.		 3m 52s
Performed as RX
Ray Rotell 06/14/2013 CrossFit ATP None WOD
3 rounds for time of:
20 Pistols (alternating)
15 Burpees
10 Strict Pull-ups		 7m 22s
Performed as RX
Ray Rotell 06/12/2013 CrossFit ATP None WOD
3 rounds for time:
Run 400m
14 Ring Dips
7 Power Clean & Jerks 165/105
 13m 46s
Workout Scaled
Ray Rotell 06/10/2013 CrossFit ATP None WOD
4 rounds for total working time of:
15 Hang Power Snatches 75/55
10 Strict Ring Pull-ups (rings touch chest at finish of pull)
15 Burpees
*Rest 1:00 after each round.
 16m 26s
Performed as RX
Ray Rotell 06/06/2013 CrossFit ATP None 12-9-6-3
OHS-95/65
200ft sled push
200m sprint

 15m 10s
Performed as RX
Ray Rotell 06/04/2013 CrossFit ATP None WOD
EMOM for 5 minutes:
5 UB Muscle-Ups
-then (rest 2 minutes)-
3 rounds for time of:
Run 400m
7 Muscle-Ups
21 KBS 32/24kg
 13m 12s
Performed as RX
Ray Rotell 05/31/2013 CrossFit ATP None (Power) Elizabeth
21-15-9 of:
Power Cleans 135/95
Ring Dips		 6m 01s
Performed as RX
Ray Rotell 05/28/2013 CrossFit ATP None WOD
3 rounds for time of:
Run 400m
10 Thrusters 115/75
 9m 10s
Performed as RX
Ray Rotell 05/15/2013 CrossFit ATP None WOD
For time:
75 Double-Unders
20 Pull-ups
25 Ab-Mat Situps
50 Double-Unders
20 Pull-ups
25 Ab-Mat Situps
25 Double-Unders
20 Pull-ups
25 Ab-Mat Situps
 9m 00s
Performed as RX
Ray Rotell 05/07/2013 CrossFit ATP None WOD
3 rounds for time of:
Run 400m
20 TTB
7 Push Jerks 155/105
 11m 59s
Performed as RX
Ray Rotell 04/29/2013 CrossFit ATP None WOD
For time:
50 Double-Unders
5 Split Jerks 135/95
30 Pull-Ups
10 Split Jerks 135/95
30 Pull-Ups
5 Split Jerks 135/95
50 Double-Unders
 10m 06s
Performed as RX
Ray Rotell 04/17/2013 CrossFit ATP None WOD
For time-
3 rounds of:
20 KB Goblet squats 24/16kg
7 C2B Pull-ups
20 KB Snatches (partition in any way) 24/16kg

Run 800m

3 rounds of:
15 KB Front Squats 24/16kg
5 C2B Pull-ups
15 KB Snatches (partition in any way) 24/16kg
 21m 21s
Performed as RX
Ray Rotell 04/16/2013 CrossFit ATP None 4 rounds for total working time of:
400 meters
14 Lateral Burpees (over bar)
7 Power Cleans 135/95#
Rest 1:1
*20 minute time cap.
 17m 55s
Performed as RX
Ray Rotell 04/10/2013 CrossFit ATP None For time:
Run 800m
50 Ab-Mat Situps
25 Pushup release
Run 400m
50 Ab-Mat Situps
25 Pushup release
Run 800m
 15m 16s
Performed as RX
Ray Rotell 04/09/2013 CrossFit ATP None WOD
For time:
20 KBS 24/16kg
12 Push Press 135/95
20 Walking Lunges (steps)
40 KBS 24/16kg
9 Push Press 135/95
40 Walking Lunges (steps)
60 KBS 24/16kg
6 Push Press 135/95
60 Walking Lunges
 9m 09s
Performed as RX
Ray Rotell 04/08/2013 CrossFit ATP None WOD
10 minute ascending round AMRAP of:
3 Hang Clean to Thrusters 115/75
3 Burpee Box Jumps 24/20
3 Pull-ups
6 Hang Clean to Thrusters 115/75
6 Burpee Box Jumps 24/20
6 Pull-ups
9 Hang Clean to Thrusters 115/75
9 Burpee Box Jumps 24/20
9 Pull-ups
12
 63 reps
Performed as RX
Ray Rotell 04/02/2013 CrossFit ATP None 5 rounds for total time of:
Row 200m
-rest 1 minute
Run 200m
-rest 1 minute
Notes: Each run/row should be all out efforts.		 16m 10s
Performed as RX
Ray Rotell 03/26/2013 CrossFit ATP None WOD:AMRAP 12min.
American Swings 10 reps (24/32)
Box Jumps 10 reps (20/24)
Burpees 10 reps
 177 reps
Performed as RX
Ray Rotell 03/19/2013 CrossFit ATP None METCON:
5 rounds (3 min AMRAP: 1 min rest)
3 Power cleans 205/125
6 HR push ups
9 Air squats
 300 reps
Workout Scaled
Ray Rotell 03/11/2013 CrossFit ATP None WOD: 5rds
DL-12 reps (105/155)
FS-9 reps
Push Jerk-6 reps
*5 burpee penalty for dropping bar		 10m 20s
Workout Scaled
Ray Rotell 03/04/2013 CrossFit ATP None WOD:AMRAP 10min
HSPU 4 reps
SDHP 8 reps (95/135)
Box Jumps 12 reps (24/30)
 0 rounds 136 reps
Workout Scaled
Ray Rotell 02/27/2013 CrossFit ATP None 1 mile
20-15-10-5
Pull Ups
5-10-15-20
Push Press (95/135)
1 Mile
 29m 57s
Performed as RX
Ray Rotell 02/25/2013 CrossFit ATP None WOD: 4 RDS
every 2 mins.
200 meters sprint
OBBurpees 5 reps
DL ME (185/155)

Core:
Russian twist 40:20 5 rds		 47 reps
Performed as RX
Ray Rotell 02/18/2013 CrossFit ATP None WOD
AMRAP 15 min
Hang Snatch- 5 reps 50% 1 RM
Pullups-10 reps
Dubs-20		 6 reps
Performed as RX
Ray Rotell 02/15/2013 CrossFit ATP Nancy 5 rounds for time of:
400 meter run
95/65 pound Overhead squat, 15 reps		 15m 28s
Performed as RX
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