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Athlete Date Sort Location Workout Name Description Results
Sherry Washington 06/20/2012 CrossFit Lake Mary None 21-15-9

Hang Power Cleans 85/115

Pull-Ups

400m Run 		19m 08s
Workout Scaled
Sherry Washington 04/19/2012 CrossFit Lake Mary None Wendler Strict Press

65% x 5

75% x 5

85% x 5 or more

then

3 rounds for time of

25 Wall Ball 14/20

25 Burpees

25 BF Sit-ups

 18m 47s
Workout Scaled
Sherry Washington 04/18/2012 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		 13m 27s
Workout Scaled
Sherry Washington 04/17/2012 CrossFit Lake Mary Nate Complete as many rounds in twenty minutes as you can of:
2 Muscle-ups
4 Handstand Push-ups
8 2-Pood Kettlebell swings		 10 rounds 4 reps
Workout Scaled
Sherry Washington 04/12/2012 CrossFit Lake Mary Christine 3 rounds for time of:
500m row
12 Bodyweight Deadlifts
21 Box Jumps		 13m 27s
Workout Scaled
Sherry Washington 04/12/2012 CrossFit Lake Mary None Wendler Week 4 Strict Press

40% for 5reps

50% for 5 reps

60% for 5 reps

Tabata!

Tabata Run
Rest 1 minute
Tabata Squat
Rest 1 minute
Tabata Hang Power Cleans 35/45
Rest 1 minute
Tabata Push-up
Rest 1 minute
Tabata Sit-up		 350 reps
Performed as RX
Sherry Washington 04/09/2012 CrossFit Lake Mary None 3min AMRAP for 5 Rounds of

3 DL 115/155

5 Burpees

9 Air Squats

rest 1 min between rounds		 0m 01s
Performed as RX
Sherry Washington 04/06/2012 CrossFit Lake Mary None 3min AMRAP for 5 Rounds of

3 DL 115/155

5 Burpees

9 Air Squats

rest 1 min between rounds		 13 rounds 0 reps
Performed as RX
Sherry Washington 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. If you've got a twenty pound vest or body armor, wear it.		 23m 23s
Performed as RX
Sherry Washington 04/02/2012 CrossFit Lake Mary Cindy Complete as many rounds in 20 minutes as you can of:
5 Pull-ups
10 Push-ups
15 Squats		 12 rounds 0 reps
Workout Scaled
Sherry Washington 03/21/2012 CrossFit Lake Mary None Run 150m
21 HR Push-ups
21 BF Sit-ups
Run 150m
18 HR Push-ups
18 BF Sit-ups
Run 150m
15 HR Push-ups
15 BF Sit-ups
Run 150m
12 HR Push-ups
12 BF Sit-ups
Run 150m
9 HR Push-ups
9 BF Sit-ups
Run 150m
6 HR Push-ups
6 BF Sit-ups		 14m 09s
Workout Scaled
Sherry Washington 03/20/2012 CrossFit Lake Mary None Back Squats

1 set of 5 @ 65%

1 set of 5 @ 75%

1 set all out @ 85%

then

10min AMRAP

10 Burpees

10/10 Pistols

10 KB Swings 16kg/24kg		 3 rounds 12 reps
Performed as RX
Sherry Washington 03/19/2012 CrossFit Lake Mary Nancy 5 rounds for time of:
400 meter run
95 pound Overhead squat, 15 reps		 20m 20s
Workout Scaled
Sherry Washington 03/17/2012 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.		 55m 00s
Workout Scaled
Sherry Washington 01/26/2012 CrossFit Lake Mary None no WOD day due to injury 20m 00s
Workout Scaled
Sherry Washington 01/20/2012 CrossFit Lake Mary None Run 400m

30 x Mb Clean F14/M20
15 x Push Jerks F75/M95

Run 800m

20 x Mb Clean
10 x Push Jerks

Run 400m

10 x Mb Cleans
5 x Push Jerks		 22m 38s
Performed as RX
Sherry Washington 01/19/2012 CrossFit Lake Mary None 21 Box Jumps
21 Sit-ups
Walking lunge 100 ft.
18 Box Jumps
18 Sit-ups
Walking lunge 100 ft.
15 Box Jumps
15 Sit-ups
Walking lunge 100 ft.
12 Box Jumps
12 Sit-ups
Walking lunge 100 ft.
9 Box Jumps
9 Sit-ups
Walking Lunge 100 ft.
6 Box Jumps
6 Sit-ups
 19m 05s
Workout Scaled
Sherry Washington 01/18/2012 CrossFit Lake Mary None 1 mile TT

then

800m Run

25 KB Swings F35/M53

50 BF Sit-Ups

400m Run		 12m 05s
Workout Scaled
Sherry Washington 01/17/2012 CrossFit Lake Mary None 3 Rounds for time of:

10 OHS F85/M115

20 Lateral Burpee Bar Jumps		 14m 58s
Workout Scaled
Sherry Washington 01/13/2012 CrossFit Lake Mary None 15min AMRAP

10 DL F105/M155

10 Wall Ball F14/M20

10 BF Sit-Ups		 7 rounds 0 reps
Workout Scaled
Sherry Washington 01/12/2012 CrossFit Lake Mary None Broomstick Mile (with PVC):

Back Squat X25
Front Squat X 25
OHS X 25
Run 400 M
Shoulder Press X 25
Push Press X 25
Push Jerk X 25
Run 400 M
Hang Clean X 50
Run 400 M
Snatch X 50
Run 400 M		 29m 34s
Performed as RX
Sherry Washington 01/10/2012 CrossFit Lake Mary None Buy In

20 Power Cleans @ 135/95

or

12 Power Cleans @ 205/145

or

16 Power Cleans @ 185/125

then

5 Rounds

5 Shoulder to Overhead M135 W95

7 Front Squats

9 Toes to bar

then Power Clean Buy Out (can be different that what you started with)		 11m 36s
Workout Scaled