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Athlete Date Sort Location Workout Name Description Results
Rhonda Abdullah 07/13/2012 CrossFit ATP None WOD: 20 reps of, (65/95)
Thruster
SDHP
Push Jerk
OHS
Front Squat
*4 burpees every min. on the min
 12m 47s
Performed as RX
Rhonda Abdullah 07/06/2012 CrossFit ATP None WOD:
AMRAP, 3x 5min blocks of:
Jumping Squats 15 reps
Pull-ups 10 reps
Abmat Butterfly situps 20 reps		 0 rounds 358 reps
Performed as RX
Rhonda Abdullah 07/04/2012 CrossFit ATP None 1 mile
150 Dubs
50 Burpees
800 meters
100 Dubs
35 Burpees
400 meters
50 Dubs
20 Burpees		 29m 28s
Performed as RX
Rhonda Abdullah 06/29/2012 CrossFit ATP None "Baby Sian"

800 meters
125 dubs
800 meters
125 dubs
800 meters
 17m 23s
Performed as RX
Rhonda Abdullah 06/27/2012 CrossFit ATP None Four rounds
400 meters
Hang Power Snatch-15 reps F65/M95
Wall climbs-5 reps
Abmat sit ups-30 reps		 29m 08s
Performed as RX
Rhonda Abdullah 06/20/2012 CrossFit ATP Fran Three rounds, 21-15- and 9 reps, for time of:
95/65 pound Thruster
Pull-ups		 9m 44s
Performed as RX
Rhonda Abdullah 06/18/2012 CrossFit ATP None Three rounds
100 dubs (mod 300 singles)
Reverse lunges- 10 reps (95/135)
Ring Dips-15 reps		 15m 38s
Workout Scaled
Rhonda Abdullah 06/13/2012 CrossFit ATP Diane 21-15-9 reps of:
225/155 pound Deadlift
Handstand push-ups		 10m 38s
Performed as RX
Rhonda Abdullah 06/11/2012 CrossFit ATP None WOD
"Jorge 44"
Air Squats
Pull ups
Body weight walking lunges
Push up release
440 meters
Hang Power cleans-95/65
Vsit ups
Spiderman pushups
KB swings-24/16
Burpees
Pushpress-95/65		 34m 26s
Performed as RX
Rhonda Abdullah 06/08/2012 CrossFit ATP None WOD: 3 rounds of:
Box Jumps 20 reps (24/30)
OH Lunges 200 ft. (25/45)
Dubs 50
 16m 21s
Performed as RX
Rhonda Abdullah 06/06/2012 CrossFit ATP None WOD: 1-2-3-4-5-6-7-8-9-10
KB Thrusters L/R (F12/M16)
Slam ball (F20/M30)
Pull-ups
 14m 08s
Performed as RX
Rhonda Abdullah 05/25/2012 CrossFit ATP WOD WOD: 3 rounds of
Waiters Walk 200 ft. (F65/M95)
HSPU 15 reps
Dubs 100
 18m 45s
Performed as RX
Rhonda Abdullah 05/21/2012 CrossFit ATP WOD 5-3-1 Deadlift
Find Working 1RM

WOD: 21-15-9
Sumo Deadlift (F95/M135)
T2B
Box Jumps
 6m 15s
Performed as RX
Rhonda Abdullah 05/18/2012 CrossFit ATP None 15 min AMRAP/5 min, 1 min rest between

8 HSPU
10 cleans/front squats
12 russian twists		 218 reps
Performed as RX
Rhonda Abdullah 05/15/2012 CrossFit ATP WOD WOD
3 rounds of:
Snatch 12 reps (F65/M95)
Ring Dips 15 reps
400 meters
 16m 47s
Workout Scaled
Rhonda Abdullah 05/11/2012 CrossFit ATP WOD WOD
12 minutes
buy in
100 dubs/300
Cleans-20 reps F75/M115
*Max pullups for score
 0m 58s
Performed as RX
Rhonda Abdullah 05/09/2012 CrossFit ATP WOD WOD
Three rounds
Sleds 200 ft heavy
50 dubs
Wallball-15 reps
 21m 11s
Performed as RX
Rhonda Abdullah 05/04/2012 CrossFit ATP WOD WOD
10-9-8-7-6-5-4-3-2-1
Hang Cleans (95/135)
Jump Slam Ball
Floor Wipers
 12m 26s
Workout Scaled
Rhonda Abdullah 05/02/2012 CrossFit ATP WOD WOD
Five rounds
OH Plate Walking Lunges 200 ft. (25/45)
HSPU 15 reps
 25m 34s
Performed as RX
Rhonda Abdullah 04/13/2012 CrossFit ATP WOD WOD:
3Rounds:
800 meters
100 Air Squats
50 AbMat Sit-ups		 26m 13s
Performed as RX
Rhonda Abdullah 04/11/2012 CrossFit ATP None WOD:
5 Rounds:
Push Press 8 (95/135)
Sled Push 100 ft.
400 meters
 20m 15s
Workout Scaled
Rhonda Abdullah 04/08/2012 CrossFit ATP 04/09/12 5-3-1
Back Squat
70%x3
80%x3
90%x3 or almost failure

WOD:
Diane:
21-15-9
Deadlift (165/225)
HSPU
 4m 56s
Workout Scaled
Rhonda Abdullah 04/06/2012 CrossFit ATP WOD WOD
Four rounds
Burpee Wall Jumps-5
OHS-10 reps F75/M115
Wallball abs-15 reps
400 meters		 21m 22s
Workout Scaled
Rhonda Abdullah 04/04/2012 CrossFit ATP None WOD
1-2-3-4-5-6-7-8............
15 min.
Hang Power Snatch-F65/M95
T2R
Jump Slamball
 10 reps
Performed as RX
Rhonda Abdullah 04/02/2012 CrossFit ATP WOD 5-3-1
Back Squat
65%x5
75%x5
85%x5 or almost till failure

WOD
21-15-9
Front Squat-F95/M135
HSPU
400 meters
 14m 19s
Workout Scaled
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