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Athlete Date Sort Location Workout Name Description Results
Rose Bartl 01/07/2012 CrossFit Lake Mary None 3 Rounds for Time:
30 Pull Ups
60 Air Squats
400m med ball run (Rx F14/M20)

Cash Out:
75 Butterfly Sit Ups or
60 V Sit Ups or
40 KTE

 32m 10s
Workout Scaled
Rose Bartl 01/06/2012 CrossFit Lake Mary None 5 Rd of 3min AMRAP:
3 Thrusters (95, 65)
6 Boxjumps (24, 20)
9 pushups
1min rest between rds		 10 rounds 0 reps
Workout Scaled
Rose Bartl 01/05/2012 CrossFit Lake Mary None 2 Rounds For Time:
15 Handstand Push Ups
20 Pull Ups
25 Box Jumps F20/M24
30 Deadlifts F135/M185
35 Burpees		 24m 47s
Workout Scaled
Rose Bartl 01/04/2012 CrossFit Lake Mary None 12 minute AMRAP
10 Power snatches F65/M95
10 Burpees		 4 rounds 15 reps
Workout Scaled
Rose Bartl 01/03/2012 CrossFit Lake Mary DT Five rounds for time of:
155 pound Deadlift, 12 reps
155 pound Hang power clean, 9 reps
155 pound Push jerk, 6 reps		 11m 35s
Workout Scaled
Rose Bartl 01/02/2012 CrossFit Lake Mary None Tabata

Push-Ups

Thrusters F45/M65

Lateral Bar Jumps

D Ball Slam F20/M30

BF Sit-Ups

*8 rounds per excercise-20sec work/10sec rest*		 8 rounds 310 reps
Workout Scaled
Rose Bartl 12/31/2011 CrossFit Lake Mary None 10-9-8-7-6-5-4-3-2-1
Tuck Jumps
Hand Release Push Ups
Butterfly Sit Ups
Pull Ups

Cash Out:
Dime DL
2 sets of 20 @ 40-45% of 1 RM		 17m 05s
Workout Scaled
Rose Bartl 12/30/2011 CrossFit Lake Mary None Clean

1-1-1-1-1-1-1

then

400m run

21-15-9

SDLHP F75/M95

Push Press F75/M95

KTE

Finish with 400m run		 15m 47s
Workout Scaled
Rose Bartl 12/29/2011 CrossFit Lake Mary None Strict Pull-Ups 3 count

5-5-5-5-5



12 min AMRAP

3 Wall Climbs

6 Burpees

15 Slam Balls F20/M30		 4 rounds 0 reps
Workout Scaled
Rose Bartl 12/28/2011 CrossFit Lake Mary None Power Clean F75/M95

Lunge F75/M95

Shoulder to OH F75/M95

Total=50 reps

Cash out 800m run and 75 BF sit-ups		 18m 21s
Workout Scaled
Rose Bartl 12/27/2011 CrossFit Lake Mary None 2 rounds of:

3 min AMRAP (Completed Rounds)
Shuttle run (40 yds)
Rest 1 min
3 min AMRAP
8 OH Squats F45/M85
8 Box Jumps F20/M24		 23 rounds 0 reps
Workout Scaled
Rose Bartl 12/22/2011 CrossFit Lake Mary None 15-12-9

Power Cleans F95/M135

Push Press F95/M135

Box Jumps F20/M24

Cash Out

Dimel DL

2 sets of 20 @ 40% of 1rm		 8m 48s
Workout Scaled
Rose Bartl 12/21/2011 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.		 50m 00s
Workout Scaled
Rose Bartl 12/20/2011 CrossFit Lake Mary None Box Squats:
2 sets of 3 @ 50% of 1RM = 55 lbs
2 sets of 2 @ 60% of 1RM = 85 lbs
8 sets of 2 @ 70% of 1RM = 95 lbs

Dead Lift Speed Pulls
8 sets of 1 @ 70% of 1RM = 105 lbs.		 Listed above lbs
Performed as RX
Rose Bartl 12/19/2011 CrossFit Lake Mary None 15 reps 95/155lb BB squat clean
30 Toes to bar
30 Box jumps 20/24″ box
15 PushPress /PushJerk 95/155
30 Double Unders
15 reps 85/115lb Thruster
30 Pullups
30 Burpees
30 OH Walking lunge with 25/45lb plate		 26m 48s
Workout Scaled
Rose Bartl 12/16/2011 CrossFit Lake Mary Litvinov Sprints 3 rounds
5-8 front squats at 85% of 1RM
200m sprint
Rest as needed after sprints		 8 reps @ 75 lbs lbs
7 reps @ 80 lbs lbs
7 reps @ 85 lbs lbs
Performed as RX
Rose Bartl 12/15/2011 CrossFit Lake Mary None 8Min AMRAP

10 Push Press RX 95/65

10 Hallow Rocks

10 Box Jumps RX 24/20

Rest 3 Min

8Min AMRAP

10 Pull Ups

100M Sprint

10 Burpees



courtsey of: I Am CrossFit		 4 rounds 0 reps
Workout Scaled
Rose Bartl 12/14/2011 CrossFit Lake Mary J.T. 21-15-9 reps of:
Handstand push-ups
Ring dips
Push-ups		 9m 40s
Workout Scaled
Rose Bartl 12/13/2011 CrossFit Lake Mary None 10 Minutes AMRAP:
5 Squat Cleans Rx=F85/M115
10 Burpee Bar Jumps
 4 rounds 10 reps
Workout Scaled
Rose Bartl 12/12/2011 CrossFit Lake Mary Nutts For time:
10 Handstand push-ups
250 pound Deadlift, 15 reps
25 Box jumps, 30 inch box
50 Pull-ups
100 Wallball shots, 20 pounds, 10'
200 Double-unders
Run 400 meters with a 45lb plate		 30m 35s
Workout Scaled
Rose Bartl 12/09/2011 CrossFit Lake Mary None 5 Rounds For Time:
12 Thrusters (65, 45)
200 Meter Run
Rest 1 Minute Between Rounds
 13m 59s
Workout Scaled
Rose Bartl 12/08/2011 CrossFit Lake Mary Ground to Overhead Men lift 10,000 lbs from ground to overhead.Women lift 7,000 lbs from ground to overhead.
Pick any kind of movement (Clean and Jerk or snatch) and get it over head for a total of 10,000 lbs (men) and 7,000 lbs (women)
 18m 28s
Workout Scaled
Rose Bartl 12/05/2011 CrossFit Lake Mary None 2 Rounds:
20 KB Swings (Rx=F16kg/M24kg)
25 BF Sit Ups
800 meter run		 16m 10s
Workout Scaled
Rose Bartl 11/18/2011 CrossFit Lake Mary None 10-9-8-7-6-5-4-3-2-1
Dead Lift
HSPU

Rx: F175/M225		 0 rounds 110 reps
Workout Scaled
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