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Athlete Date Sort Location Workout Name Description Results
Rose Bartl 08/10/2012 CrossFit Lake Mary None 21-15-9
OHS (Rx: 75/95)
Box Jumps (Rx: 20/24)
HSPU		 12m 29s
Workout Scaled
Rose Bartl 08/09/2012 CrossFit Lake Mary None 10 Minute AMRAP
8 Lunges (Rx: 45/25)
10 SDHLP (Rx: 95/55)
12 HR Push Ups
1 Rope Ascent or 15 Tire Hits
150m Sprint		 11 rounds 45 reps
Performed as RX
Rose Bartl 08/08/2012 CrossFit Lake Mary None 3 Rounds:
1 minute AMRAP Thruster (Rx: 65/95)
1 minute rest
1 minute AMRAP KTE
1 minute rest
1 minute 20m Shuttle Runs
1 minute rest
1 minute AMRAP Burpees
1 minute rest

 140 reps
Workout Scaled
Rose Bartl 08/07/2012 CrossFit Lake Mary None 7 Minute AMRAP
7 Goblet Squats (Rx: 16/24 kg)
7 Pull Ups
 6 rounds 7 reps
Workout Scaled
Rose Bartl 08/06/2012 CrossFit Lake Mary None 3 Rounds for Time
5 Power Snatch (Rx: 95/135)
10 Burpees
20 DUs (or 60 Singles)
 7m 33s
Workout Scaled
Rose Bartl 08/03/2012 CrossFit Lake Mary None 10 minute AMRAP
10 Clapping Push Ups
12 DB Slams (Rx: 20/30 lbs.)
14 KB Swings (Rx: 16/24 kg)
 5 rounds 25 reps
Workout Scaled
Rose Bartl 08/02/2012 CrossFit Lake Mary None 4 Rounds for Time
7 GTO (Rx: 115/155)
10 Burpee Box Jumps (Rx: 20/24)
150m Run		 16m 30s
Workout Scaled
Rose Bartl 08/01/2012 CrossFit Lake Mary Randy 75 pound Power snatch, 75 reps for time.
Rx: 55/75		 4m 56s
Workout Scaled
Rose Bartl 07/31/2012 CrossFit Lake Mary None 3 Rounds for Time
12/12 Barbell Lunges (Rx: 65/95)
50 BF Sit Ups
50m Sled Push (Rx: 90/140)
 22m 45s
Workout Scaled
Rose Bartl 07/30/2012 CrossFit Lake Mary None 12 Minute AMRAP
30 DUs (or 60 Singles)
15 Push Press (Rx: 55/75)
10 Pull Ups		 4 rounds 52 reps
Workout Scaled
Rose Bartl 07/28/2012 CrossFit Lake Mary None 5 Rounds
10 Power Snatch to OHS (Rx: 95/65)
15 KTE
 10m 53s
Workout Scaled
Rose Bartl 07/27/2012 CrossFit Lake Mary None Jump N Rope Seminar 2h 0m 00s
Workout Scaled
Rose Bartl 07/26/2012 CrossFit Lake Mary None 3 Rounds
400m Run
50 BF Sit Ups
50 Supermans		 18m 43s
Performed as RX
Rose Bartl 07/25/2012 CrossFit Lake Mary None 4 Rounds
5 Power Snatch (Rx: 75/115)
10 Barbell Step Ups (Rx: 20)
20 Lateral Burpees
Every 3 minutes, BB must be held overhead for 30 seconds. If dropped, 20 burpee penalty at end of WOD		 21m 42s
Workout Scaled
Rose Bartl 07/24/2012 CrossFit Lake Mary Helen Three rounds for time:
Run 400 meters
21 Kettlebell swings (Rx: 16/24 kg)
12 Pull-ups		 15m 00s
Workout Scaled
Rose Bartl 07/23/2012 CrossFit Lake Mary Karen For time:
150 Wallball shots, 20 pound ball		 13m 19s
Workout Scaled
Rose Bartl 07/20/2012 CrossFit Lake Mary None 10 min AMRAP

10 Push-Ups from #25 plates

12 BF Sit-Ups

14 Box Jumps 20/24		 4 rounds 23 reps
Workout Scaled
Rose Bartl 07/19/2012 CrossFit Lake Mary None 3 Rounds for Time:
8 Split Snatch (Rx: 85/115)
15 Pull Ups
400m Run		 16m 29s
Workout Scaled
Rose Bartl 07/18/2012 CrossFit Lake Mary None Elizabeth

21-15-9

Cleans 95/135

Ring Dips

rest 10 minutes then

Diane

21-15-9

DL 155/225

HSPU

 12m 53s
Workout Scaled
Rose Bartl 07/17/2012 CrossFit Lake Mary None 12 Minute AMRAP
10 Hang Squat Cleans (Rx: 85/115)
10 Burpee Bar Hops
5/5 Pistols		 4 rounds 0 reps
Workout Scaled
Rose Bartl 07/16/2012 CrossFit Lake Mary Helen Three rounds for time:
Run 400 meters
Kettlebell X 21 swings (Rx: 16/24 kg)
12 Pull-ups		 15m 13s
Workout Scaled
Rose Bartl 07/13/2012 CrossFit Lake Mary None 21-15-9
400 m Run before each round
Push Press (75/115)
HR Push Ups
KTE		 20m 38s
Workout Scaled
Rose Bartl 07/12/2012 CrossFit Lake Mary Med Ball Insanity 15 Minute AMRAP Complete entire WOD without dropping the med ball. 5 burpee penalty for each med ball drop.
20 Wall Ball (Rx: 14/20)
10/10 Lunges
20 Box Jumps (Rx: 20/24)
20 Side to Side Oblique Twists		 11 rounds 76 reps
Workout Scaled
Rose Bartl 07/11/2012 CrossFit Lake Mary Death by Pullup With a continuously running clock do one pull-up the first minute, two pull-ups the second minute, three pull-ups the third minute... continuing as long as you are able.

Use as many sets each minute as needed. After failure on last set, continue to 20 minutes with a 30 second plank hold at the top of each minute. 		14 rounds 10 reps
Workout Scaled
Rose Bartl 07/10/2012 CrossFit Lake Mary None 12 Minutes
Buy In: 30 Power Snatch (Rx: 95/65, 75/55)
After every 10 snatches, do 10 Barbell Hops
then run laps (only count laps completed for WOD. If you stop running, you cannot walk. Must start running again from same spot.)
Cash Out:
50 Sit Ups
5 Rope Climbs		 7 reps
Workout Scaled
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