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Athlete Date Sort Location Workout Name Description Results
Rhonda Abdullah 03/30/2012 CrossFit ATP Helen Three rounds for time:
Run 400 meters
KB Swing-21 reps F16/M24
12 Pull-ups		 10m 57s
Performed as RX
Rhonda Abdullah 03/26/2012 CrossFit ATP WOD Start 400 meters
Slamball
Jump Squat
Pullups
Pushup release
Push Press-F65/M95
Double Unders
Back Squat
Box Jumps
Ring Dips
T2B
Finish 400 meters
*35 reps of everything!		 27m 41s
Workout Scaled
Rhonda Abdullah 03/23/2012 CrossFit ATP 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
100/65 pound Thruster, 6 reps
6 Chest to bar Pull-ups
100/65 pound Thruster, 9 reps
9 Chest to bar Pull-ups
100/65 pound Thruster, 12 reps
12 Chest to bar Pull-ups
100/65 pound Thruster, 15 reps
15 Chest to bar Pull-ups
100/65 pound Thruster, 18 reps
18 Chest to bar Pull-ups
100/65 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.		 62 reps
Performed as RX
Rhonda Abdullah 03/21/2012 CrossFit ATP WOD 10-9-8-7-6-5-4-3-2-1
OHS-F65/M95
Muscle ups
KB Clean-F16/M24
 17m 37s
Workout Scaled
Rhonda Abdullah 03/14/2012 CrossFit ATP Murph For time:
1 mile Run
100 Pull-ups
200 Push-ups
300 Squats
1 mile Run

Partition the pull-ups, push-ups, and squats as needed. Start and finish with a mile run. If you've got a twenty pound vest or body armor, wear it.		 43m 44s
Performed as RX
Rhonda Abdullah 03/13/2012 CrossFit ATP Skill/Strength Skill
Snatch-progression
Strength
Snatch1Rm
 80 lbs
Performed as RX
Rhonda Abdullah 03/13/2012 CrossFit ATP WOD 21-15-9
Hang Snatch-F65/M95
400 meters		 14m 42s
Performed as RX
Rhonda Abdullah 03/09/2012 CrossFit ATP CrossFit Games Open 12.3 Complete as many rounds and reps as possible in 18 minutes of:
15 Box jumps, 20-24" box
75/115 pound Push press, 12 reps
9 Toes-to-bar		 0 rounds 256 reps
Performed as RX
Rhonda Abdullah 03/05/2012 CrossFit ATP WOD Four Rounds

KB Russian Swing- 15 reps F20/M32
Pullups-15 reps
L-sit dips-15 reps
400 meters		 19m 55s
Performed as RX
Rhonda Abdullah 03/02/2012 CrossFit ATP WOD WORKOUT 12 . 2

MEN - includes Masters Men up to 54 years old

Proceed through the sequence below completing as many reps as possible in 10 minutes of:
75 pound Snatch, 30 reps
135 pound Snatch, 30 reps
165 pound Snatch, 30 reps
210 pound Snatch, as many reps as possible



WOMEN - includes Masters Women up to 54 years old

Proceed through the sequence below completing as many reps as possible in 10 minutes of:
45 pound Snatch, 30 reps
75 pound Snatch, 30 reps
100 pound Snatch, 30 reps
120 pound Snatch, as many reps as possible



MASTERS MEN - includes Masters Men 55

Proceed through the sequence below completing as many reps as possible in 10 minutes of:
45 pound Snatch, 30 reps
75 pound Snatch, 30 reps
100 pound Snatch, 30 reps
120 pound Snatch, as many reps as possible



MASTERS WOMEN - includes Masters Women 55

Proceed through the sequence below completing as many reps as possible in 10 minutes of:
35 pound Snatch, 30 reps
55 pound Snatch, 30 reps
75 pound Snatch, 30 reps
90 pound Snatch, as many reps as possible		 51 reps
Performed as RX
Rhonda Abdullah 02/29/2012 CrossFit ATP WOD 5-3-1 program
Backsquat-1 Rm

WOD
1-2-3-4-5-6-7-8-9.....
Complete as many in 20 min. of:
Front Squat-F95/M135
HSPU
KB OH Swing-F16/M24
T2R


 8 reps
Workout Scaled
Rhonda Abdullah 02/27/2012 CrossFit ATP WOD 10 minutes to find:
Strict Press-1 Rm

WOD
AMRAP in 15 minutes
3 Muscle ups
6 OHS F75/M115
9 Wallballs
12 Situps (ab mats)
15 Dubs		 4 rounds 0 reps
Workout Scaled
Rhonda Abdullah 02/24/2012 CrossFit ATP WOD WOD

Four rounds
Sled push-200 ft (lowbar)
Box jumps-25 reps
Double unders-50 reps(150 sinlges)
Rope climb-2 (mod 10)
Two stairs and two bear crawls around the red mats
 27m 17s
Performed as RX
Rhonda Abdullah 02/22/2012 CrossFit ATP WOD WOD
Five rounds
Back squat-10 reps F95/M135
Windshield wipers-10 reps R/L
HSPU-10 reps
100 meters sprint
 21m 50s
Workout Scaled
Rhonda Abdullah 02/17/2012 CrossFit ATP WOD WOD
Three rounds:
Hang Power Snatch-15 reps F55/M75
KB OHS-15 reps F16kg/M24kg (mod true snatch)
Stairs x 2- 5 tuck squats each stair
* up and down is one on the stairs!		 7m 42s
Performed as RX
Rhonda Abdullah 02/08/2012 CrossFit ATP WOD WU
Joint Mobility
800 meters
Agility ladder

WOD
Eight rounds:
Power Snatch-5 reps F65/M95
OHS-5 reps F65/M95
Parallettes pass thru-5 reps
Dubs-30 reps
100 meters
 23m 37s
Performed as RX
Rhonda Abdullah 02/07/2012 CrossFit ATP Skill/Strength Skill
Strict press-progression out of rack
Strength
Push Press-1 Rm out of rack		 105 lbs
Performed as RX
Rhonda Abdullah 02/07/2012 CrossFit ATP WOD WOD
10-9-8-7-6-5-4-3-2-1
Pushpress-F75/M115 (from floor)
Pullups
Burpees		 15m 27s
Performed as RX
Rhonda Abdullah 02/03/2012 CrossFit ATP WOD WU
Joint mobility
WOD
Four rounds:
1 mile before and after
10 Jump slam balls
12 Wallballs (F14/M20)
15 OH Squats (F65/M95)
20 Situps		 33m 26s
Performed as RX
Rhonda Abdullah 02/01/2012 CrossFit ATP None WU
Joint Mobility drills with lacrosse balls
WOD
800 meters
50 Dubs
10 Box jumps
40 Dubs
20 Box jumps
30 Dubs
30 Box jumps
20 Dubs
40 Box jumps
10 Dubs
50 Box jumps
800 meters		 22m 11s
Performed as RX
Rhonda Abdullah 01/30/2012 CrossFit ATP WOD WU
Joint Mobility
"Randy"
75 Power Snatches-F55/M75
WOD
21-15-9
Split Jerk-F95/M135
HSPU
400


 22m 25s
Workout Scaled
Rhonda Abdullah 01/30/2012 CrossFit ATP Randy 75 pound Power snatch, 75 reps for time. 6m 49s
Performed as RX
Rhonda Abdullah 01/30/2012 CrossFit ATP Randy 75 pound Power snatch, 75 reps for time. 6m 49s
Performed as RX
Rhonda Abdullah 01/23/2012 CrossFit ATP WOD WU
Mobility drills
800 meters
WOD
Four rounds
Snatch-12 reps F65/M95
Tire pull- 200ft
Side shuffle(low)-200 meters
Dubs-30 mod 90		 30m 26s
Performed as RX
Rhonda Abdullah 01/11/2012 CrossFit ATP Nancy WU
"Annie"

50-40-30-20 and10 rep rounds of:
Double-unders
Sit-ups

WOD

5 rounds for time of:
400 meter run
95/65 pound Overhead squat, 15 reps		 17m 44s
Performed as RX
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