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Athlete Date Sort Location Workout Name Description Results
Rhonda Abdullah 12/06/2013 CrossFit ATP None WOD
10 minute AMRAP of:
15 Strict/Kipping HSPU (perform strict reps in a ME/UB set until failure, then switch to kipping for the remainder of each set)
30 BB Weighted Split Jumps 65/45 (each jump counts one rep)
 135 reps
Performed as RX
Rhonda Abdullah 12/02/2013 CrossFit ATP None WOD
3 rounds for reps of:
1 min ME Plate Ground to Overhead 45/25
1 min ME OH Lunges with Plate 45/25
1 min ME C2B Pull-ups
Rest 1 min between rounds.
 170 reps
Performed as RX
Rhonda Abdullah 11/20/2013 CrossFit ATP None Conditioning
5X400m Run
Rest 2:00 after set 1 & 2 Rest 1:00 after set 3 & 4.

Core:
Superman series
 13m 24s
Performed as RX
Rhonda Abdullah 11/18/2013 CrossFit ATP None WOD
3 rounds for time of:
Run 400m
20 Pull-ups
20 OHS 95/65
 17m 08s
Performed as RX
Rhonda Abdullah 11/11/2013 CrossFit ATP None WOD "Jack"
115/75 pound Push press, 10 reps
10 KB Swings-24/16kg
10 Box jumps, 24/20 inch box
Max Rounds in 20 Min		 11 rounds 0 reps
Performed as RX
Rhonda Abdullah 11/08/2013 CrossFit ATP None WOD
10 HSPU
1 Power Cleans 135/95#
9 HSPU
2 Power Cleans 135/95#
8 HSPU
3 Power Cleans 135/95#
7 HSPU
4 Power Cleans 135/95#
6 HSPU
5 Power Cleans 135/95#
..
1 HSPU
10 Power Cleans 135/95#		 11m 23s
Performed as RX
Rhonda Abdullah 11/07/2013 CrossFit ATP None WOD
12 min cap:
100- 24/16kg Kettlebell Swings
100- Burpees		 10m 47s
Performed as RX
Rhonda Abdullah 10/28/2013 CrossFit ATP None WOD
For total reps.
EMOM for 10 minutes (beginning @ 0:00):
10 Burpees
After completing 10 Burpees, with the remainder of the minute complete:
ME Double-Unders
*Score is total number of Double-Unders.
*** MAX EFFORT!!!!!!!		 171 reps
Performed as RX
Rhonda Abdullah 10/24/2013 CrossFit ATP None Burpees
Front Squats at 95/65 lbs
Push Press at 95/65 lbs
Farmer Carry at 24/16 kg
Finisher: Burpee Muscle Ups/Burpee Pullup		 15m 04s
Performed as RX
Rhonda Abdullah 10/10/2013 CrossFit ATP None Lurong WOD 5
15min cap

10- Power Snatches at 115/80 lbs
20- Pull Ups
30- Box Jumps at 24/20 inches
40- Kettle Bell Swings at 24/16 kg
30- Box Jumps at 24/20 inches
20- Pull Ups
10- Power Snatches at 115/80 lbs		 11m 06s
Performed as RX
Rhonda Abdullah 09/26/2013 CrossFit ATP None 12 Min Time Cap:
100 Burpees
100 Kettlebell Swings-24/16
The twist: Athletes can break up the exercises and REPS in any order they choose.		 200 reps
Performed as RX
Rhonda Abdullah 09/23/2013 CrossFit ATP None WOD
3 rounds:
25 Burpees
Run 800m
 16m 33s
Performed as RX
Rhonda Abdullah 09/20/2013 CrossFit ATP None WOD
7 rounds for total reps of:
30 Seconds ME Double-unders
30 Seconds ME Power snatch 115/75
Rest 1 minute between rounds.
 344 reps
Performed as RX
Rhonda Abdullah 09/19/2013 CrossFit ATP None 18 Min Time Cap:
21-18-15-12-9-6-3 of:

Wall Balls
Deadlifts
Box Jumps
Make sure to watch the video and read everything on this page! All Standards are the same for all divisions: Opens, Masters, and Masters +		 11m 33s
Performed as RX
Rhonda Abdullah 09/06/2013 CrossFit ATP None Conditioning
AMRAP 12 mins:
Ascending ladder of:
3 Thrusters 115/75
3 Box jumps 30/24
3 C2B
6 Thrusters 115/75
6 Box jumps 30/24
6 C2B
9 Thrusters 115/75
9 Box jumps 30/24
9 C2B.until 12 mins is over.
 0 rounds 106 reps
Performed as RX
Rhonda Abdullah 09/03/2013 CrossFit ATP None Conditioning
5 rounds of:
30 sec. ME Split jumps
30 sec. Rest
30 sec. ME Strict pull-ups
30 sec. Rest
30 sec. ME HSPU
30 sec. Rest
 259 reps
Performed as RX
Rhonda Abdullah 08/31/2013 CrossFit ATP None WOD
Bring your running shoes!		 29m 28s
Performed as RX
Rhonda Abdullah 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.
 15m 28s
Performed as RX
Rhonda Abdullah 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.
 16m 38s
Workout Scaled
Rhonda Abdullah 08/20/2013 CrossFit ATP None WOD
50 Burpees
20 Front Squats @ 70%
50 Burpees
Notes: Fronts Squats must be taken from the floor.
 8m 26s
Performed as RX
Rhonda Abdullah 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		 83 reps
Performed as RX
Rhonda Abdullah 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.
 8m 07s
Performed as RX
Rhonda Abdullah 08/14/2013 CrossFit ATP None 15-12-9-6
Pullups
OHS-115/75
30 dubs between each set		 13m 00s
Performed as RX
Rhonda Abdullah 08/10/2013 CrossFit ATP None Fran
21-15-9 of:
Thrusters 95/65#
Pull-ups
 6m 56s
Performed as RX
Rhonda Abdullah 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
 275 reps
Performed as RX
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