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Athlete Date Sort Location Workout Name Description Results
Rose Bartl 05/28/2012 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.		 58m 30s
Workout Scaled
Rose Bartl 05/26/2012 CrossFit Lake Mary None 3 Rounds:
150m Run
20 Push Press (Rx: 75/95)
150m Run
20 HR Push Ups		 13m 49s
Workout Scaled
Rose Bartl 05/25/2012 CrossFit Lake Mary None 3 Rounds for Time:
7 Hang Squat Cleans (Rx: 95/135)
21 Lateral Bar Jumps
 4m 43s
Workout Scaled
Rose Bartl 05/24/2012 CrossFit Lake Mary None 4 Rounds for Time:
400m Run
50 Air Squats
 18m 50s
Performed as RX
Rose Bartl 05/23/2012 CrossFit Lake Mary Randy 75 pound Power snatch, 75 reps for time
(Rx: F55/M75) 		5m 58s
Workout Scaled
Rose Bartl 05/22/2012 CrossFit Lake Mary None 21-15-9
Dead Lift (Rx: 155/225)
C2B 		6m 55s
Workout Scaled
Rose Bartl 05/22/2012 CrossFit Lake Mary Speedy Gonzalez WOD Drills:
Partner Lean Drill
2 x 15m Skipping for Height
2 x 40m Bounding for Distance
WOD:
10 x 50m/50m Bounding with jogging rest		 225 reps
Performed as RX
Rose Bartl 05/21/2012 CrossFit Lake Mary Fight Gone Bad Three rounds of:
Wall-ball (Rx: 14/20)
Sumo deadlift high-pull (Rx: 55/75)
Box Jump (Rx: 20/24)
Push-press (Rx: 55/75)
Burpees
1 minute of rest

 193 reps
Workout Scaled
Rose Bartl 05/17/2012 CrossFit Lake Mary None 30 KTE
40m Crab Walk
20 Thrusters (Rx: 115/75)
40m Bear Crawl
20 Push Press (Rx: 115/75)
40m Farmers Walk (Rx: 45/25)
20 Goblet Squats (Rx: 24/16kg)
20 Pull Ups		 18m 17s
Workout Scaled
Rose Bartl 05/16/2012 CrossFit Lake Mary None Tabata: (20 seconds work, 10 seconds rest)
7 Rounds:
Sprints
HR Push Ups
Walking Lunges
BF Sit Ups		 218 reps
Performed as RX
Rose Bartl 05/15/2012 CrossFit Lake Mary None Back Squat 1 RM
100 BF Sit Ups
800m Run		 150 lb. 1RM Back Squat lbs
Performed as RX
Rose Bartl 05/13/2012 CrossFit Lake Mary Travel WOD 5 Rounds:
Run 1 minute
Squat 1 minute		 10m 00s
Performed as RX
Rose Bartl 05/10/2012 CrossFit Lake Mary None 5 Rounds for time:
150m Sprint
7 Hang Clean Squats (Rx: F115/M135)
Rest 1 minute between rounds
 12m 03s
Workout Scaled
Rose Bartl 05/09/2012 CrossFit Lake Mary Cindy 10 minute AMRAP:
5 Pull-ups
10 Push-ups
15 Squats		 8 rounds 11 reps
Workout Scaled
Rose Bartl 05/08/2012 CrossFit Lake Mary Running Endurance WOD 4 x 50m High Knees
Cash Out: 50 Med Ball Cleans (Rx: F14)		 4 rounds 0 reps
Performed as RX
Rose Bartl 05/07/2012 CrossFit Lake Mary None 12 Minute AMRAP:
15 OHS (Rx: F75/M95)
20 Barbell Hops
25 BF Sit Ups		 3 rounds 29 reps
Workout Scaled
Rose Bartl 05/05/2012 CrossFit Lake Mary Run Forrest.....Run Drills:
Ball of Foot Hop 10-20 (Hop/Lean: 5H, 10LH)
Posture - Pose
Stable Arm Drill
High Knees
Butt Kicks
Skipping
4 x 75m Running Drills
then the WOD:
10 Rounds:
150m Run
10 Push Ups		 11m 50s
Performed as RX
Rose Bartl 05/03/2012 CrossFit Lake Mary None 3 Rounds:
400m Run
30 Push Press (RX: 55/75)
30 Push Ups
30 Pull Ups		 29m 16s
Workout Scaled
Rose Bartl 05/02/2012 CrossFit Lake Mary None Regionals Events #2
2000m Row (or 1 mile Run)
50 Pistols
30 Hang Cleans (Rx: F135/M225)
 16m 36s
Workout Scaled
Rose Bartl 05/01/2012 CrossFit Lake Mary None 7 minute AMRAP:
7 DL (Rx: 155/225)
7 Burpee Bar Jumps
7 Box Jumps (24/30)
 4 rounds 7 reps
Workout Scaled
Rose Bartl 04/30/2012 CrossFit Lake Mary Holly 4 Rounds for time:
400m Cross Country Run
12 Power Cleans to OH (Rx: F95/M135)		 21m 27s
Workout Scaled
Rose Bartl 04/28/2012 CrossFit Lake Mary Jeremy's Nutrition Seminar WOD 10 minute AMRAP:
21-15-9-15-21
Slam Balls
Box Jumps
Burpee Pull Ups		 105 reps
Workout Scaled
Rose Bartl 04/27/2012 CrossFit Lake Mary None 10 minute AMRAP:
10 Hang Power Snatch (Rx: M75/F55)
15 OHS (Rx: M75/F55)
20 HR Push Ups		 3 rounds 5 reps
Workout Scaled
Rose Bartl 04/27/2012 CrossFit Lake Mary None 10 minute AMRAP:
10 Hang Power Snatch (Rx: M75/F55)
15 OHS (Rx: M75/F55)
20 HR Push Ups		 3 rounds 5 reps
Workout Scaled
Rose Bartl 04/26/2012 CrossFit Lake Mary None 15-12-9-6
Dead Lift (Rx: M155/F115)
Power Clean (Rx: M155/F115)
Burpee Lateral Jump		 12m 10s
Workout Scaled
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