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Athlete Date Sort Location Workout Name Description Results
Robert Cetron 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!!!!!!!		 25 reps
Performed as RX
Robert Cetron 10/22/2013 CrossFit ATP None WOD
1:00 ME Strict HSPU
5:00 ME KB Snatch 24/16kg (apportion reps anyhow, but try to keep reps even)
1:00 ME Strict HSPU
3:00 ME KB Snatch 24/16kg (apportion reps anyhow, but try to keep reps even)
1:00 ME Strict HSPU		 137 reps
Workout Scaled
Robert Cetron 10/21/2013 CrossFit ATP None WOD
12 min AMRAP of:
200m Shuttle Run (100m down/100m Back)
30 Lateral Jumps 12"
200m Shuttle Run (100m down/100m Back)
15 C2B Pull-ups
 120 reps
Performed as RX
Robert Cetron 10/14/2013 CrossFit ATP None WOD
5 rounds for total time of:
25 KB Swings 24/16kg
14 Lateral Box Jumps 20 (touch on top)
7 Hang Power Cleans 165/110
Rest 2 minutes between rounds.
 24m 01s
Workout Scaled
Robert Cetron 10/08/2013 CrossFit ATP None WOD
4 rounds for total working time of:
Run 400m
20 Burpee Box Jumps
Rest 1min after each round		 22m 45s
Performed as RX
Robert Cetron 09/17/2013 CrossFit ATP None WOD
5 rounds for total reps of:
1 min.
ME Weighted Step-ups 95/65# (alternating) on 20 box
30 seconds
Rest
1 min.
ME T2B
30 seconds
Rest
 102 reps
Workout Scaled
Robert Cetron 09/16/2013 CrossFit ATP None 30-20-10 of:
Wall Ball 20/14
KB Snatch (15l/15r anyhow) 24/16kg
 10m 30s
Workout Scaled
Robert Cetron 09/11/2013 CrossFit ATP None 15 minute AMRAP of:
10 Power Clean and Jerk-135/95
15 KB swings 24/16kg
15 KB Hi-Pulls 24/16kg
Note: The KB should touch the floor between every rep hi-pull.
 2 rounds 8 reps
Workout Scaled
Robert Cetron 09/09/2013 CrossFit ATP None Conditioning
3 rounds for time and reps of:
3:00 to complete-
Run 400m (all out)ME Muscle-Ups in the remaining time
Rest 2:00 after each round.
*Note: Each 400m run should be all out. Do not strategize to allow for more MU.
 30 reps
Workout Scaled
Robert Cetron 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		 54 reps
Performed as RX
Robert Cetron 08/14/2013 CrossFit ATP None 15-12-9-6
Pullups
OHS-115/75
30 dubs between each set		 10m 20s
Workout Scaled
Robert Cetron 08/13/2013 CrossFit ATP None WOD
3 rounds:
400m Run
7 Front Squats @ 70%
 9m 20s
Performed as RX
Robert Cetron 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 92 reps
Workout Scaled
Robert Cetron 08/09/2013 CrossFit ATP None 2) 30 minutes to establish a 1RM HBBS.

Skill work MU/PU		 305 lbs
Performed as RX
Robert Cetron 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
 255 reps
Workout Scaled
Robert Cetron 08/02/2013 CrossFit ATP None WOD
Diane
21-15-9 of:
Deadlifts 225/155#
HSPU (regionals standard)		 10m 30s
Workout Scaled
Robert Cetron 07/10/2013 CrossFit ATP None 150 Burpees for time. 16m 00s
Performed as RX
Robert Cetron 07/09/2013 CrossFit ATP None Helen
3 rounds for time of:
Run 400m
21 KBS 24/16kg
12 Pull-ups
 15m 25s
Workout Scaled
Robert Cetron 06/03/2013 CrossFit ATP None WOD
12 minute AMRAP of:
6 Parallette HSPU (6/4 deficit)
30 (steps) BB Walking Lunges (front rack) 75/55
60 Double-Unders
 208 reps
Workout Scaled
Robert Cetron 05/29/2013 CrossFit ATP None WOD
6 rounds for total working time of:
20 KBS OH 24/16kg
15 Burpees
 18m 35s
Workout Scaled
Robert Cetron 05/06/2013 CrossFit ATP None WOD
*With a running clock and no rest between:

2 minutes ME Handstand Hold (accumulate as many seconds as possible)

6 minute AMRAP of:
15 Hang Power Cleans @ 115/75
15 Burpees

2 minutes ME Handstand Hold (accumulate as many seconds as possible)

4 minute AMRAP of:
10 Hang Power Cleans @ 115/75
10 Burpees

2 minutes ME Handstand Hold (accumulate as many seconds as possible)
 54 reps
Performed as RX
Robert Cetron 04/26/2013 CrossFit ATP None WOD
*In teams of 2
20 minute AMRAP of:
30 Lateral Burpees over BB (partners alternate every 5 reps)
20 BB Weighted (Front Rack) Walking Lunges @ 95/65 (1 partner completes all 20 per roundteams alternate every round)
30 Ab-Mat Sit-ups (The other partnerwho did not complete the lungescompletes all 30 per round)
20 Power Snatches (partners alternate every 5 reps)
* Total completed rounds
 3 rounds 32 reps
Workout Scaled
Robert Cetron 04/12/2013 CrossFit ATP None 3 rounds for total reps of:
1 min ME Front Squats 135/95
1 min ME HSPU
1 min ME KBS OH 24/16kg
1 min ME Pull-ups
*Rest 1 minute after each round.

Notes: HSPU should be performed with an ab-mat between 2 45# plates for men, and 2 25# plates for women (hi-temp style).
 82 reps
Workout Scaled
Robert Cetron 04/03/2013 CrossFit ATP None 1 minute ME Muscle-Ups
*Rest 1 minute.
3 rounds for time of:
5 Wall Walks
50 Double-Unders
5 Push Jerks 155/105
*Rest 1 minute.
1 minute ME Muscle-Ups		 13m 12s
Workout Scaled
Robert Cetron 04/01/2013 CrossFit ATP None 3 minute AMRAP of:
Burpees (to a 6 target)
*Rest 2 minutes.
5 minute AMRAP of:
30 Double-Unders15 Power Snatches 75/55#
 36 reps
Performed as RX
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