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Athlete Date Sort Location Workout Name Description Results
Rose Bartl 07/09/2012 CrossFit Lake Mary None 5 Rounds:
8 BW DL
150m Sprint
(90 second rest between rounds)		 11m 35s
Workout Scaled
Rose Bartl 07/06/2012 CrossFit Lake Mary None 10 Minute AMRAP
3 Wall Walks
6 Hang Squat Cleans (Rx: 85/135)
9 KTEs		 3 rounds 15 reps
Workout Scaled
Rose Bartl 07/05/2012 CrossFit Lake Mary None Tabata (20 seconds work, 10 seconds rest)
Sprints
BF Sit Ups
Wall Ball (Rx: 14/20)
SDHLP (Rx: 75/85)		 188 reps
Workout Scaled
Rose Bartl 07/03/2012 CrossFit Lake Mary Roy Five rounds for time of:
225/155 pound Deadlift, 15 reps
20 Box jumps, 24/20 inch box
25 Pull-ups		 26m 19s
Workout Scaled
Rose Bartl 07/02/2012 CrossFit Lake Mary None 12 Minutes:
3 Rep Max Thruster
3 minute rest
then 9-6-3
Power Clean (Rx: 185/135, 135/95)
Burpee Box Jump (Rx: 30/24, 24/20)
200m Run		 9m 50s
Workout Scaled
Rose Bartl 06/30/2012 CrossFit Lake Mary Run, Baby, Run Drill: Core Stabilization
5 x 20m Core Carioca
5 x 20m Charlie's Angels
then WOD For Time:
400m Med Ball Run to
Station 1: 30 Air Squats
Run to Station 2: 30 Burpees
Run to Station 3: 30 Planks with Rotation
Run to Station 4: 30 Medball Cleans
then 400m Medball Run		 19m 37s
Performed as RX
Rose Bartl 06/29/2012 CrossFit Lake Mary Mini Barbara 5 Rounds for Time
15 Pull Ups
20 Push Ups
25 Sit Ups
30 Air Squats
with a 1:30 break between rounds		 24m 05s
Workout Scaled
Rose Bartl 06/28/2012 CrossFit Lake Mary None 12 Minute AMRAP
3 MUs
6 HSPU
9 Box Jumps
75 DUs/150 Singles		 3 rounds 3 reps
Workout Scaled
Rose Bartl 06/27/2012 CrossFit Lake Mary None Work up to 1rm clean

then

4 RFT

5 power cleans

5 front squats

5 push jerks

115/155

rest 1min between rounds		 6m 45s
Workout Scaled
Rose Bartl 06/27/2012 CrossFit Lake Mary None 4 Rounds NOT for Time:
50m Sled/Prowler Push
10/10 OH Barbell Lunges (Rx: 55/75)
30 BF Sit Ups		 4 rounds 0 reps
Workout Scaled
Rose Bartl 06/14/2012 CrossFit Lake Mary None Wendler Strict Press: (1RM - 15%)
5 x 40% = 35 lbs.
5 x 50% = 40 lbs.
5 x 60% = 45 lbs.
WOD: 10 minute AMRAP
7 Push Press @ 65% of 1RM (50 lbs.)
30 Split Jumps
15 V-Ups		 4 rounds 7 reps
Workout Scaled
Rose Bartl 06/13/2012 CrossFit Lake Mary None Wendler Deload/Squats
5/3/1
40% x 5 (55 lbs.)
50% x 5 (70 lbs.)
60% x 5 (85 lbs.)
WOD: 21-15-9
Plank Push Ups
Pistols
KTE		 14m 57s
Performed as RX
Rose Bartl 06/12/2012 CrossFit Lake Mary Endurance WOD Drills:
BOF Pose
2 x 20 meter high knees
3 x 20 meter Schlap Hands
4 x 20 meter Bicycle Run
WOD:
3 Rounds for time:
Med Ball Shuttle Runs (Rx: 14/20) (4x10m)

 2m 53s
Performed as RX
Rose Bartl 06/11/2012 CrossFit Lake Mary None 12 minute CAP
Buy In: 50 Hang Cleans (Rx: 95/65)
(3 Burpee Penalty for bar drop)
Then 4 Rounds:
10 OHS (Rx: 95/65)
70m Shuttle Run		 11m 47s
Workout Scaled
Rose Bartl 06/09/2012 CrossFit Lake Mary Booty Call! 800m Run
15/15 Pistols
25 BF Sit Ups
12/12 Pistols
25 BF Sit Ups
9/9 Pistols
25 BF Sit Ups
800m Run		 17m 42s
Performed as RX
Rose Bartl 06/08/2012 CrossFit Lake Mary None 7 minute AMRAP
5 DLs (Rx: 135/225)
10 HR Push Ups		 7 rounds 7 reps
Workout Scaled
Rose Bartl 06/07/2012 CrossFit Lake Mary None 20 Tuck Jumps, then
3 Rounds for Time:
7 Wall Walks
14 Box Jumps (Rx: 20/24)
21 V Sit Ups
28 Supermans		 16m 05s
Workout Scaled
Rose Bartl 06/06/2012 CrossFit Lake Mary None 13 minute AMRAP
10 C2B
8 Hang Power Cleans (Rx: 95/115)
6 Burpees		 6 rounds 11 reps
Workout Scaled
Rose Bartl 06/05/2012 CrossFit Lake Mary Running, Endurance Baby! 150m Run
30 KB Swings (Rx: 16/24)
150m Run
30 Wall Ball (Rx: 14/26)
150m Run
30 BF Sit Ups		 7m 26s
Workout Scaled
Rose Bartl 06/04/2012 CrossFit Lake Mary None 3 Rounds for Time:
40 Sit Ups
30 Med Ball Cleans (Rx: 14/20)
20 Pull Ups
10 HSPU		 21m 40s
Workout Scaled
Rose Bartl 06/02/2012 CrossFit Lake Mary Endurance WOD 3 Rounds:
400m Running Jump Rope
Everytime you break, drop and do 5 Burpees		 2 rounds 0 reps
Workout Scaled
Rose Bartl 06/01/2012 CrossFit Lake Mary None 4 Rounds for Time:
10 Hang Power Snatch (Rx: 65/95)
10 Box Jumps (Rx: 20/24)
10 KTE
150m Run		 12m 50s
Workout Scaled
Rose Bartl 05/31/2012 CrossFit Lake Mary None 1 Round NOT for Time:
15 Power Cleans and Push Jerk (Rx: 95/135)
15 Power Cleans and Split Jerk (Rx: 95/135)		 1 rounds 0 reps
Workout Scaled
Rose Bartl 05/30/2012 CrossFit Lake Mary None Wendler Week 2 - Back Squat
(1RM-10% = 135 lbs.)
3 reps @ 70%
3 reps @ 80%
3 or more reps @ 90%
then 4 rounds NOT for time:
15/15 OH Walking Lunges (Rx: 25/45)
30 Butterfly Sit Ups
50m Prowler Push		 4 rounds 0 reps
Workout Scaled
Rose Bartl 05/29/2012 CrossFit Lake Mary Endurance WOD 10 minute Continuous Motion
Clean, Jerk, Press, Row, Curl, Squat or Snatch
(Rx: 45/35)
*15 Burpee Penalty per Bar Drop
 265 reps
Performed as RX
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