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Athlete Date Sort Location Workout Name Description Results
Rod Hedrick 05/21/2012 CrossFit Lake Mary Fight Gone Bad Three rounds of:
Wall-ball, 20 pound ball, 10 ft target (Reps)
Sumo deadlift high-pull, 75 pounds (Reps)
Box Jump, 20" box (Reps)
Push-press, 75 pounds (Reps)
Row (Calories)

In this workout you move from each of five stations after a minute.The clock does not reset or stop between exercises. This is a five-minute round from which a one-minute break is allowed before repeating. On call of "rotate", the athletes must move to next station immediately for best score. One point is given for each rep, except on the rower where each calorie is one point.		 205 reps
Performed as RX
Rod Hedrick 04/18/2012 CrossFit Lake Mary DT Five rounds for time of:
155 pound Deadlift, 12 reps
155 pound Hang power clean, 9 reps
155 pound Push jerk, 6 reps		 13m 33s
Workout Scaled
Rod Hedrick 04/16/2012 CrossFit Lake Mary Michael Three rounds for time of:
Run 800 meters
50 Back Extensions
50 Sit-ups		 27m 43s
Performed as RX
Rod Hedrick 04/02/2012 CrossFit Lake Mary Cindy Complete as many rounds in 20 minutes as you can of:
5 Pull-ups
10 Push-ups
15 Squats		 11 rounds 5 reps
Workout Scaled
Rod Hedrick 03/26/2012 CrossFit Lake Mary None 5 Deadlifts 115/75#
5 Hang Power Cleans 115/75#
5 Push Jerks 115/75#
Run 400m
2 rounds of the BB complex
Run 400m
1 round of the BB complex



Courtsey of Outlaw CrossFit		 17m 30s
Workout Scaled
Rod Hedrick 03/19/2012 CrossFit Lake Mary Nancy 5 rounds for time of:
400 meter run
95 pound Overhead squat, 15 reps		 20m 02s
Workout Scaled
Rod Hedrick 03/17/2012 CrossFit Lake Mary 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.		 50m 40s
Workout Scaled
Rod Hedrick 03/12/2012 CrossFit Lake Mary Michael Three rounds for time of:
Run 800 meters
50 Back Extensions
50 Sit-ups		 28m 45s
Performed as RX
Rod Hedrick 03/08/2012 CrossFit Lake Mary CrossFit Games Open 12.3 Complete as many rounds and reps as possible in 18 minutes of:
15 Box jumps, 24" box
115 pound Push press, 12 reps
9 Toes-to-bar		 6 rounds 15 reps
Workout Scaled
Rod Hedrick 03/05/2012 CrossFit Lake Mary None Strength
Front Squat
3-3-3-3-3

WOD
5 Rounds
7 Hang Squat cleans (115,85)
9 Hand-Release Push-ups
12 Pull-ups		 15m 00s
Performed as RX
Rod Hedrick 03/01/2012 CrossFit Lake Mary CrossFit Games Open 12.2 Proceed through the sequence below completing as many reps as possible in 10 minutes of:

30 Snatch (M 75 / F 45 lbs)
30 Snatch (M 135 / F 75 lbs)
30 Snatch (M 165 / F 100 lbs)
Max Rep Snatch (M 210 / F 120 lbs)

This workout begins from the standing position. The athlete will complete all reps at the first weight before advancing to the next weight. Score is total reps completed in 10min.		 75 reps
Workout Scaled
Rod Hedrick 02/28/2012 CrossFit Lake Mary None 10min AMRAP

6 Hang Power Snatches F65/M85

9 T2B

12 Box Jumps F20/M24		 5 rounds 16 reps
Workout Scaled
Rod Hedrick 02/27/2012 CrossFit Lake Mary None 2 mins max front squats F75/M115
Rest 1 Minute
2 mins max double unders
Rest 1 minute
2 mins max push-press F75/M115
Rest 1 Minute
2 Minutes max air squats
Rest 1 minute
2 minutes max push-ups		 264 reps
Workout Scaled
Rod Hedrick 02/23/2012 CrossFit Lake Mary None Workout 12.1

Complete as many reps as possible in 7 minutes of:

Burpees

This workout begins from the standing position. The Athlete will move from flat on the ground to touching an object with both hands that is 6 inches above their max reach. Score is total reps completed.

Then

7 Rounds of Cindy for time
5 Pull-ups
10 Push-ups
15 Air Squats
 72 reps
Performed as RX
Rod Hedrick 02/21/2012 CrossFit Lake Mary None 5 Rounds

6 Power Cleans F95/M135

10 Hand Release Push Ups

14 Box Jumps F20/M24		 10m 07s
Performed as RX
Rod Hedrick 02/20/2012 CrossFit Lake Mary None Strict Press
3-3-3-3-3

Then

3 Rounds

10 Burpees

20 KB Swings F16/M24kg

400m Run		 11m 00s
Performed as RX
Rod Hedrick 02/16/2012 CrossFit Lake Mary None 3 Rounds of:
30 Push Press
50 Sit-Ups
800 Meter Run		 30m 33s
Performed as RX
Rod Hedrick 02/15/2012 CrossFit Lake Mary None "Shaken"
AMRAP 15:
1 Rope Climb
100 Foot Walking Lunge
10 Hang Power Cleans (135, 95)
10 Slam Balls (30, 20)


Courtesy of CFNE		 4 rounds 0 reps
Workout Scaled
Rod Hedrick 02/14/2012 CrossFit Lake Mary None “Valentines Day Massacre”

14min AMRAP

14 SDLHP F75/M95

14 Box Jumps F20/M24

14 Pull-ups

14 Push-ups		 3 rounds 28 reps
Workout Scaled
Rod Hedrick 02/13/2012 CrossFit Lake Mary None Skill Work

Snatch

then

10 minute AMRAP of:

9 OHS 75/95
15 T2B
21 KBS 16/24kg		 4 rounds 1 reps
Workout Scaled
Rod Hedrick 02/06/2012 CrossFit Lake Mary None 20 HSPU

30 KTE

20 Thrusters 75/95

30 KBS 16/24kg

20 Push Jerks 75/95

3 Rope Climbs

Note: sub for 5 rope climbs is 10 strict pullups 10 knees to elbows, to be performed as 1 pullup 1 kte x 10		 13m 44s
Workout Scaled
Rod Hedrick 02/02/2012 CrossFit Lake Mary None Strict Pull-ups

5-5-5-5-5

then

21-15-9

Hang Power Cleans F75/M115

KTE

Pull-ups		 11m 00s
Workout Scaled
Rod Hedrick 02/01/2012 CrossFit Lake Mary None Strict Press

3-3-3-3-3

then

12min AMRAP

10 Push Press F75/M95

15 Hand Release Push-ups

20 Sit-ups		 5 rounds 15 reps
Performed as RX
Rod Hedrick 01/31/2012 CrossFit Lake Mary None 1) Back Squat: 1X8 @ 60%, 1X5 @ 75%, 1X4 @ 85%, 1X3 @ 90%, rest 2 min. between each set.

3 rounds for total reps of:

2 minutes ME Plate (hugging) Front Squats 45/25#
-rest 1 minute
2 minutes ME Lateral Jumps 12"-rest 1 minute		 0 reps
Performed as RX
Rod Hedrick 01/25/2012 CrossFit Lake Mary None 3 Rounds
30 Squat cleans (95,65)
30 Pull-ups
Run 400 meters		 34m 20s
Performed as RX
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