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Athlete Date Sort Location Workout Name Description Results
Tito Williams 02/29/2012 CrossFit ATP WOD 5-3-1 program
Backsquat-1 Rm

WOD
1-2-3-4-5-6-7-8-9.....
Complete as many in 20 min. of:
Front Squat-F95/M135
HSPU
KB OH Swing-F16/M24
T2R


 8 reps
Performed as RX
Tito Williams 02/17/2012 CrossFit ATP WOD WOD
Three rounds:
Hang Power Snatch-15 reps F55/M75
KB OHS-15 reps F16kg/M24kg (mod true snatch)
Stairs x 2- 5 tuck squats each stair
* up and down is one on the stairs!		 9m 31s
Workout Scaled
Tito Williams 02/11/2012 CrossFit ATP WOD WU
Parking lot drills

WOD
HSPU-25
Wallball situps-50
Pushups release-75
Air squats-100
1 mile run		 18m 25s
Performed as RX
Tito Williams 01/20/2012 None WOD WU
Mobility drills

WOD
"Chipper"
100 dubs (300 mod)
90 sit ups
80 air squats
70 ring dips
60 wallballs
50 pullups
40 reverse lunges F25/M45
30 push press F65/M95
20 box jumps
10 OHS F65/M95
800 meters		 36m 00s
Workout Scaled
Tito Williams 01/17/2012 CrossFit ATP WOD WOD

Five rounds
Pistols-5 R/L sprint 50ft then 5R/L Pistols again
Snatch-10 reps F65/M95
 8m 26s
Workout Scaled
Tito Williams 01/13/2012 CrossFit ATP WOD WU
Agility Ladder
Mobility drills

WOD

AMRAP
200 meters
Sled push-100ft (Low Bar)
Wall Jump-2 jumps
Power Snatch-3 reps F75/M115

 6 rounds 0 reps
Workout Scaled
Tito Williams 01/11/2012 None Nancy WU
"Annie"

50-40-30-20 and10 rep rounds of:
Double-unders
Sit-ups

WOD

5 rounds for time of:
400 meter run
95/65 pound Overhead squat, 15 reps		 16m 57s
Workout Scaled
Tito Williams 12/28/2011 CrossFit ATP WOD WU:
800

5 rounds:

Ring pull-ups 10 reps
Thrusters 10 reps (F65/M95)
Double Unders 30

 18m 00s
Performed as RX
Tito Williams 12/24/2011 CrossFit ATP WOD WU
Joint Mobility
Agility ladder

CHIPPER

every move done with a 35/45lb bar

400 meters
40x back squats
40x front squats
40x OH squats
400 meters
40x shoulder press
40x push press
40x push jerk
400 meters
40x hang power clean
40x hang power snatch
400 meters
 20m 45s
Workout Scaled
Tito Williams 12/23/2011 CrossFit ATP WOD WU

Joint mobilty
Tabata-8 rounds
airsquats/pushup release

WOD

Three rounds:
Power Clean-15 reps F95/M135
Pullups-15
800 meters		 23m 23s
Workout Scaled
Tito Williams 12/22/2011 CrossFit ATP WOD WOD
Three rounds for time of:
Double unders-50/150 mod (one time buy in 30 burpees for mod)
95/65 pound Snatch, 15 reps		 9m 31s
Workout Scaled
Tito Williams 12/20/2011 CrossFit ATP WOD 21-15-9
Backsquat- F95/M135
Wallball situps
Burpees


 9m 15s
Performed as RX
Tito Williams 12/19/2011 None WOD WU
Joint mobility
10 minutes
Jumprope/Mountain climbers
WOD
Four Rounds:
GTOH-5 x 5 bar burpees F95/M135 (hands do not leave the bar until reps are done)
Front squat-10 reps F95/M135
400 meters		 12m 53s
Performed as RX