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Athlete Date Sort Location Workout Name Description Results
Rose Bartl 04/24/2012 CrossFit Lake Mary Travel WOD 1 Round for Time:
Run 1000m
100 Squats
50 Push Ups		 10m 54s
Performed as RX
Rose Bartl 04/23/2012 CrossFit Lake Mary Travel WOD 10 Rock Jumps
1 mile run
10 Rock Jumps		 10m 10s
Performed as RX
Rose Bartl 04/21/2012 CrossFit Lake Mary Travel WOD 10-9-8-7-6-5-4-3-2-1 (Rep Rounds for Time)
Burpees
Push Ups
Sit Ups		 10m 56s
Performed as RX
Rose Bartl 04/20/2012 CrossFit Lake Mary Travel WOD 21 Push Ups
42 Squats
15 Push Ups
30 Squats
9 Push Ups
18 Squats
 4m 09s
Performed as RX
Rose Bartl 04/19/2012 CrossFit Lake Mary Travel WOD For Time:
250 Air Squats		 10m 06s
Performed as RX
Rose Bartl 04/18/2012 CrossFit Lake Mary Travel WOD Invisible Fran
21-15-9 for time
Air Squats
Push Ups		 3m 03s
Performed as RX
Rose Bartl 04/16/2012 CrossFit Lake Mary Travel WOD 5 Rounds for time:
Run 200m
10 Squats
10 Push Ups
 9m 00s
Performed as RX
Rose Bartl 04/12/2012 CrossFit Lake Mary Tabata Tabata Run
Rest 1 minute
Tabata Squat
Rest 1 minute
Tabata Hang Clean (Rx: F35/M45)
Rest 1 minute
Tabata Push-up
Rest 1 minute
Tabata Sit-up

The Tabata interval is 20 seconds of work followed by 10 seconds of rest for 8 intervals.
 287 reps
Performed as RX
Rose Bartl 04/11/2012 CrossFit Lake Mary Christine 3 rounds for time of:
500m Row or 400m Run
12 Bodyweight Deadlifts
21 Box Jumps (Rx: F20/M24)		 15m 20s
Workout Scaled
Rose Bartl 04/10/2012 CrossFit Lake Mary Fran Wendler Week 4 Deload:
Back Squat (% based on Wendler 1 RM)
40% x 5 (50 lbs.)
50% x 5 (65 lbs.)
60% x 5 (75 lbs.)
then Fran WOD:
Three rounds, 21-15-9 reps for time:
Thrusters (Rx: M95/F65)
Pull-ups		 6m 50s
Workout Scaled
Rose Bartl 04/09/2012 CrossFit Lake Mary None 5 Rounds for Time:
10 Hang Power Clean (Rx: F75/M115)
10 Push Press (Rx: F75/M115)
10 OHS (Rx: F75/M115)
150m Run		 20m 37s
Workout Scaled
Rose Bartl 04/07/2012 CrossFit Lake Mary None 3 Rounds:
7 Hang Squat Cleans (Rx: F95/M135)
7 Snatches (Rx: F95/M135)
7 Box Jumps (Rx: F24/M30)
 6m 33s
Workout Scaled
Rose Bartl 04/06/2012 CrossFit Lake Mary None 3 minute AMRAP, 5 Rounds
1 minute rest between rounds
3 Dead Lifts (Rx: F115/M155)
5 Burpees
9 Air Squats		 13 rounds 0 reps
Workout Scaled
Rose Bartl 04/05/2012 CrossFit Lake Mary None Wendler Week 3: Strict Press
(% based on 85% of 1 RM)
1 set of 3 @ 75% (45 lbs.)
1 set of 3 @ 85% (55 lbs.)
1 or more @ 95% (8 @ 60 lbs.)
then 3 Rounds:
20 Push Press (Rx: M95/F65)
20 HR Push Ups
20 Pull Ups		 15m 35s
Workout Scaled
Rose Bartl 04/04/2012 CrossFit Lake Mary Brenton Five rounds for time of:
Bear crawl 100 feet
Standing broad-jump, 100 feet

Do three Burpees after every five broad-jumps.		 21m 50s
Performed as RX
Rose Bartl 04/03/2012 CrossFit Lake Mary None Wendler Week 3:
Back Squat % based on 85% of 1RM
1 set of 5 @ 75% (90 lbs.)
1 set of 3 @ 85% (100 lbs.)
1 set of 1 or more @ 95% (5 reps @ 110 lbs.)
then 5 sets of:
12 Heavy KB Swings (16kg)
10 Goblet Squats (Rx: F16kg/M24kg)		 123 reps
Performed as RX
Rose Bartl 04/02/2012 CrossFit Lake Mary Cindy 20 Minute AMRAP:
5 Pull Ups
10 Push Ups
15 Air Squats		 11 rounds 15 reps
Workout Scaled
Rose Bartl 03/30/2012 CrossFit Lake Mary None 4 Rounds:
15 Slam Balls (Rx: F20/M30)
12 Box Jumps (Rx: F20/M24)
9 Hang Power Snatch (Rx: F55/M95)
150m Run		 15m 01s
Workout Scaled
Rose Bartl 03/29/2012 CrossFit Lake Mary None Wendler Week 2:
Strict Press (% based on 85% of 1 RM)
70% x 3 Reps (45 lbs.)
80% x 3 Reps (50 lbs.)
90% All Out (55 lbs.) Completed 10 Reps
Then 10 Minute AMRAP:
20 BF Sit Ups
15 KB Swings (Rx: F16/M24)
3 Wall Walks (or 6 if modified)
 4 rounds 12 reps
Workout Scaled
Rose Bartl 03/28/2012 CrossFit Lake Mary None 3 Rounds:
300m Run
18 Pull Ups
31 Wall Balls (Rx: F14/M20)
(15 unbroken or 5 Burpee Penalty)		 18m 15s
Workout Scaled
Rose Bartl 03/27/2012 CrossFit Lake Mary None Wendler Week 2:
Back Squats: (% below based on 85% of 1RM)
70% x 3 (75 lbs.)
80% x 3 (85 lbs.)
90% All Out (100 lbs. - 13 reps)
then 8 minute AMRAP:
5 Burpees
8 Box Jumps (Rx: F20/M24)
11/11 Lunges		 3 rounds 16 reps
Workout Scaled
Rose Bartl 03/26/2012 CrossFit Lake Mary None Run 400m
3 Rounds BB Complex:
5 DL (Rx: F75/M115)
5 Hang Power Clean
5 Push Jerks
Run 400m
2 Rounds BB Complex
Run 400m
1 Round BB Complex
 17m 24s
Workout Scaled
Rose Bartl 03/23/2012 CrossFit Lake Mary None 15 minute AMRAP:
15 Box Jumps (Rx: F20/M24)
12 Hand Release Push Ups
9 Dead Lifts (Rx: F115/M155)
 6 rounds 3 reps
Workout Scaled
Rose Bartl 03/22/2012 CrossFit Lake Mary Crossfit 12.5 7 Minute AMRAP:
Thrusters 3 reps (Rx: F65/M100)
C2B 3 reps
Thrusters 6 reps
C2B 6 reps
Thrusters 9 reps
C2B 9 reps
Thrusters 12 reps
C2B 12 reps
Thrusters 15 reps
C2B 15 reps
continue increasing by 3 reps per round as time permits


 95 reps
Workout Scaled
Rose Bartl 03/21/2012 CrossFit Lake Mary None 150m Run
21 HR Push Ups
21 BF Sit Ups
150m Run
18 HR Push Ups
18 BF Sit Ups
150m Run
15 HR Push Ups
15 BF Sit Ups
150m Run
12 HR Push Ups
12 BF Sit Ups
150m Run
9 HR Push Ups
9 BF Sit Ups
150m Run
6 HR Push Ups
6 BF Sit Ups		 13m 43s
Workout Scaled
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