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Athlete Date Sort Location Workout Name Description Results
Rose Bartl 09/12/2012 CrossFit Lake Mary None 7 minutes of Burpees 79 reps
Performed as RX
Rose Bartl 09/11/2012 CrossFit Lake Mary Fight Gone Bad 3 Rounds with 1 minute Rest Between Rounds
1 minute of work per round per station listed below:
Wall Ball (Rx: 20/14)
SDHLP (Rx: 75/55)
Box Jumps (Rx: 20/24)
Push Press (Rx: 75/55)
Row for Calories		 153 reps
Workout Scaled
Rose Bartl 09/10/2012 CrossFit Lake Mary Puck's Potion 18-15-12-9-6-3
Pull Ups
Med Ball Cleans (Rx: 14/20)		 10m 40s
Workout Scaled
Rose Bartl 09/08/2012 CrossFit Lake Mary Team Regionals WOD Event 1 Partner WOD (partnered with Adelina)
20 Partner DL (Rx: 315/455)
20 Partner HSPU
20 Partner DL (Rx: 175/315)
40 Partner HSPU
20 Partner DL (Rx: 315/455)
20 Partner HSPU
20 Partner DL (Rx: 175/315)		 8m 14s
Workout Scaled
Rose Bartl 09/07/2012 CrossFit Lake Mary None 4 RFT
3 Wall Walks
12 Pull Ups
25 BF Sit Ups
 12m 23s
Workout Scaled
Rose Bartl 09/06/2012 CrossFit Lake Mary Eastern Promise 2 Rounds for Time:
Run 1000m
Row 1000m		 26m 37s
Performed as RX
Rose Bartl 09/05/2012 CrossFit Lake Mary Black Widow 30-20-10
Power Cleans (Rx: 95/135)
KBS (Rx: 16/24)
 8m 09s
Workout Scaled
Rose Bartl 09/04/2012 CrossFit Lake Mary 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 pound Thruster, 6 reps
6 Chest to bar Pull-ups
100 pound Thruster, 9 reps
9 Chest to bar Pull-ups
100 pound Thruster, 12 reps
12 Chest to bar Pull-ups
100 pound Thruster, 15 reps
15 Chest to bar Pull-ups
100 pound Thruster, 18 reps
18 Chest to bar Pull-ups
100 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.		 68 reps
Workout Scaled
Rose Bartl 09/01/2012 CrossFit Lake Mary None 15 Minute AMRAP
15 Box Jumps (Rx: 20/24)
50m Overhead Walk (Rx: 65/95)		 75 reps
Workout Scaled
Rose Bartl 08/31/2012 CrossFit Lake Mary None DE DL 10 x 2 at 60% of 1 RM
then "Anitox"
25-20-15-10-5 KBS (Rx: 16/24)
5-10-15-20-25 Wall Ball (Rx: 14/20)
 8m 15s
Workout Scaled
Rose Bartl 08/30/2012 CrossFit Lake Mary None Power Clean EMOM (Rx: 155/105)
Minute 1: 1 Power Clean
Minute 2: 2 Power Cleans
Minute 3: 3 Power Cleans
Minute 4: 4 Power Cleans
Minute 5: 5 Power Cleans
and so on for 15 minutes. Upon failure of any given minute, rest and start over as if minute one on the next given minute.
 12 rounds 0 reps
Workout Scaled
Rose Bartl 08/29/2012 CrossFit Lake Mary None 21-15-9
SDHLP (Rx: 75/95)
HR Push Ups
Pull Ups		 10m 30s
Workout Scaled
Rose Bartl 08/28/2012 CrossFit Lake Mary None 3 Rounds for Time (14 minute time cap)
400m Run
15 Air Squats
15 Box Jumps (20/24)
15 Air Squats
 2 rounds 15 reps
Workout Scaled
Rose Bartl 08/27/2012 CrossFit Lake Mary None 12 Minutes:
Odd Minute - 5 Push Press (Rx: 155/185)
Even Minute - 10 Pistols (5 per leg)
 90 reps
Workout Scaled
Rose Bartl 08/24/2012 CrossFit Lake Mary None 10 Minute AMRAP
20 DUs
15 Box Jumps (Rx: 24/20)
10 KB Swings (Rx: 24/16)		 5 rounds 0 reps
Workout Scaled
Rose Bartl 08/23/2012 CrossFit Lake Mary None 21-18-15-12-9-6-3
HR Push Ups
Floor Wipers (Rx: 75/115)
 16m 30s
Workout Scaled
Rose Bartl 08/22/2012 CrossFit Lake Mary BMB WOD 12 Minute AMRAP
40 Snatches (Rx: 65/95)
After every 10 snatches, do 10 lateral bar jumps
then run for laps		 5 reps
Workout Scaled
Rose Bartl 08/21/2012 CrossFit Lake Mary Squat Medley Percents based on 1 RM Back Squat (150 lbs.)
10 Reps at 30% (45 lbs.)
10 Reps at 40% (60 lbs.)
10 Reps at 50% (75 lbs.)
10 Reps at 60% (90 lbs.)
Max Reps at 60% (35 reps at 90#)		 35 reps
Performed as RX
Rose Bartl 08/20/2012 CrossFit Lake Mary None 4 Round AMRAP
Max Reps: 2 minutes of Pull Ups
1 minute of rest
Max Reps: 2 minutes of Push Press (Rx: 135/95)
1 minute of rest
 222 reps
Workout Scaled
Rose Bartl 08/18/2012 CrossFit Lake Mary Running Class 3 x 400m run at target*
(2:24, 2:21, 2:21)
then 30/30 Box Step Ups

*30 Burpee Penalty for missed target 		7m 07s
Performed as RX
Rose Bartl 08/17/2012 CrossFit Lake Mary None 21-15-9
Sumo DL (Rx: 155/225)
T2B
Box Jumps (20/24)
 10m 23s
Workout Scaled
Rose Bartl 08/16/2012 CrossFit Lake Mary None 11 Minute AMRAP
2 KB Swings
2 Burpees
4 KB Swings
4 Burpees
6 KB Swings
6 Burpees.....
Continue the progression increasing the reps by 2
 18 rounds 4 reps
Performed as RX
Rose Bartl 08/15/2012 CrossFit Lake Mary None 10 Minute AMRAP
6 Push Jerks (Rx: 105/135)
8 Clapping Push Ups
10 Pull Ups		 4 rounds 6 reps
Workout Scaled
Rose Bartl 08/14/2012 CrossFit Lake Mary None 3 Rounds (Not for Time)
10 Deficit Dead Lifts (115 lbs.)
20 BF Sit Ups
20 V Sit Ups
20 Hollow Rocks
50m Prowler Push (90 lbs.)		 7m 51s
Performed as RX
Rose Bartl 08/13/2012 CrossFit Lake Mary None 1)Clean/Run

5 Power Cleans (Rx: 225/155)
400m Run
10 Power Cleans (Rx: 185/135)
400m Run
15 Power Cleans (Rx: 135/95)
400m Run

2) Tabata Barbell Rows (20 sec. work, 10 sec. rest)
8 rounds for total number of reps (Rx: 75/55)		 12m 31s
Workout Scaled
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