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Athlete Date Sort Location Workout Name Description Results
Rebecca Cartwright 08/30/2013 CrossFit ATP None Conditioning
5 rounds for total working time:
15 Lateral box jump-overs 24/20
15 Push press 115/75#
Rest 2 minutes between rounds
Note: Lateral jump-overs should be done with a touch on top of the box.
 18m 53s
Workout Scaled
Rebecca Cartwright 08/28/2013 CrossFit ATP None WOD
3 rounds for total time of:
9 HSPU
50 KBS 24/16kg
9 Bar Muscle-Ups(ring MU/C2B)
Rest 2 minutes between rounds.
 21m 14s
Workout Scaled
Rebecca Cartwright 08/26/2013 CrossFit ATP None 7 rounds for total reps of:
2 minute AMRAP of-
30 Double-UndersME C2B Pullups (15 rep cap)ME Burpees
*Rest 1 minute.
Notes: The cap on C2B Pullups is 15 reps. These reps do not have to be unbroken. Once you hit this cap, immediately drop down and perform ME Burpees with the remainder of the 2 minute cycle.
 80 reps
Workout Scaled
Rebecca Cartwright 08/24/2013 CrossFit ATP None Conditioning
Run 800m
15 T2B
20 KB snatch 24/16kg
Run 400m
20 T2B
25 KB snatch
Run 200m
25 T2B
30 KB snatch
For time.
Note: KB snatch is total reps. Divide them to each arm as you like.		 19m 07s
Workout Scaled
Rebecca Cartwright 08/23/2013 CrossFit ATP None WOD
3 rounds:
6 Front Squats @ 70%
18 V-Ups
36 Split Jumps
For time

Note: Fronts Squats must be taken from the floor.
 8m 59s
Performed as RX
Rebecca Cartwright 08/19/2013 CrossFit ATP None Conditioning
5 rounds for reps of:
20 sec. ME Push Press 115/75
10 sec. Rest
20 sec. ME C2B Pull-ups
10 sec. Rest
40 sec. ME Burpee Box Jumps 24/20
20 sec. Rest
score total reps		 95 reps
Workout Scaled
Rebecca Cartwright 08/16/2013 CrossFit ATP None Conditioning
3 rounds:
7 Front squats @ 70%
21 KB OH swings @ 24/16kg
50 Double-unders
For time.
Note: Racks may not be used for the front squats.
 10m 12s
Workout Scaled
Rebecca Cartwright 08/14/2013 CrossFit ATP None 15-12-9-6
Pullups
OHS-115/75
30 dubs between each set		 13m 43s
Workout Scaled
Rebecca Cartwright 08/13/2013 CrossFit ATP None WOD
3 rounds:
400m Run
7 Front Squats @ 70%
 10m 12s
Workout Scaled
Rebecca Cartwright 08/12/2013 CrossFit ATP None Conditioning
With no rest between sections:
1 minute ME Strict Pull-ups
3 minute AMRAP of:
15 Burpees
10 Push Press 75/115#
2 minutes ME Strict Pull-ups
3 minute AMRAP of:
15 Burpees
10 Push Press 75/115#
1 minute ME Strict Pull-ups
 0 rounds 66 reps
Workout Scaled
Rebecca Cartwright 08/10/2013 CrossFit ATP None Fran
21-15-9 of:
Thrusters 95/65#
Pull-ups
 6m 28s
Workout Scaled
Rebecca Cartwright 08/09/2013 CrossFit ATP None 2) 30 minutes to establish a 1RM HBBS.

Skill work MU/PU		 115 lbs
Performed as RX
Rebecca Cartwright 08/07/2013 CrossFit ATP None 1a) 4xME supinated pull-ups @ 29
1b) 4x5 Push press @ 75#
1c) 4x10 Good mornings @ 75#
 75# lbs
Performed as RX
Rebecca Cartwright 08/06/2013 CrossFit ATP None For time:
5 rounds of Cindy
5 Pull-ups
10 HR Push-ups
15 Air Squats
-then-
15 Hang Power Snatches 135/95#
-then-
5 rounds of Cindy
5 Pull-ups
10 HR Push-ups
15 Air Squats
 19m 16s
Workout Scaled
Rebecca Cartwright 08/05/2013 CrossFit ATP None Conditioning
For total reps:
2:00 ME Double Unders
Then (no rest)-
3:00 ME Wall Balls 20/14# (attempt as many as possible UB do not gameplan)
Rest 2:00-
3:00 ME KBS 24/16kg (attempt as many as possible UB do not gameplan)
Then (no rest)-
2:00 ME Double-Unders
 291 reps
Workout Scaled
Rebecca Cartwright 08/02/2013 CrossFit ATP None WOD
Diane
21-15-9 of:
Deadlifts 225/155#
HSPU (regionals standard)		 8m 08s
Workout Scaled
Rebecca Cartwright 08/01/2013 CrossFit ATP None 4rds
200 m
Sled 200 ft 2 plates/1 plate		 10m 45s
Performed as RX
Rebecca Cartwright 07/31/2013 CrossFit ATP None WOD
10 minutes to work to a max Power Snatch for the day, then:
EMOM for 10 minutes: 2 Power Snatches @ 80% of todays max.		 10m 00s
Performed as RX
Rebecca Cartwright 07/27/2013 CrossFit ATP None Kelly
5rds
400m
30 box jumps 24/20
20 wallball 20/14		 39m 40s
Workout Scaled
Rebecca Cartwright 07/26/2013 CrossFit ATP None 12 minute AMRAP of:
100 Burpee Broad Jump DEMO VIDEO
100 OH Walking Lunges 45/25# (plate)
 12m 00s
Performed as RX
Rebecca Cartwright 07/24/2013 CrossFit ATP None WOD
3 rounds for time of:
7 Strict Presses 115/65#
14 Hang Power Cleans 115/65#
21 Lateral Burpees (over bar)
 13m 45s
Workout Scaled
Rebecca Cartwright 07/23/2013 CrossFit ATP None WOD
3 rounds for total reps of:
1:00 ME HSPU
2:00 AMRAP of:
12 TTB
8 KB Push Press 24/16kg
*Rest 1:00
Notes: This piece is 3 rounds of 3:00 of work with 1:00 rest after each round. There is no break between the HSPU and the AMRAP.		 9m 00s
Workout Scaled
Rebecca Cartwright 07/22/2013 CrossFit ATP None WOD
3 rounds for time of:
50 KBS 24/16kg
100 Dubs		 16m 45s
Workout Scaled
Rebecca Cartwright 07/20/2013 CrossFit ATP None Retro Saturday! 23m 36s
Workout Scaled
Rebecca Cartwright 07/19/2013 CrossFit ATP None 21-15-9
Hang Power Clean-135/95
Wallballs		 09m 19s
Workout Scaled
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