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Athlete Date Sort Location Workout Name Description Results
tizita belay 08/21/2012 Vertical Limit Fitness 8.21.12 For Time
500m run
12 Deadlifts (255/205)
180 ft Bear Crawl
9 Deadlifts (255/205)
90 ft Bear Crawl
6 Deadlifts (255/205)
60 ft Bear Crawl
500m run		 13m 31s
Performed as RX
Sandra Backward 08/21/2012 CrossFit Eclipse None as many rounds as possible in 20 minutes
10 x burpees
20 x front squats (75/55lbs)
30 x double unders		 4 rounds 25 reps
Workout Scaled
Sandra Backward 08/20/2012 CrossFit Eclipse shoulder press 1 rm 12 minutes to establish a 1 rm shoulder press 60 lbs
Performed as RX
Sandra Backward 08/20/2012 CrossFit Eclipse Yellow Monster as many rounds as possible in 16 minutes
12 x power snatch (75/55)
10 x ring dips
8 x box jumps (24/20")		 5 rounds 14 reps
Workout Scaled
tizita belay 08/19/2012 Vertical Limit Fitness 8.20.12 Tabata style:
Mountain Climbers
Situps
Squats
Box Jumps

Post total reps		 278 reps
Performed as RX
Sandra Backward 08/17/2012 CrossFit Eclipse Manscape
as many rounds as possible in 12 minutes

5 x deadlifts (bodyweight)

12 x dumbbell push press (35% bodyweight)		 8 rounds 12 reps
Workout Scaled
Sandra Backward 08/16/2012 CrossFit Eclipse None
3 rounds

3 muscle ups (chest to bar pull ups if you don't have them)

5 power cleans (185/113lbs)

7 wall balls (20/14 lbs) at 10 foot target

After round one: 21 burpee over bar (lateral jump)

After round two: 15 burpee over bar (lateral jump)

After round three: 9 burpee over bar (lateral jump)		 12m 42s
Workout Scaled
Sandra Backward 08/15/2012 CrossFit Eclipse double swinger 3 rounds
40 double unders
20 kettlebell swings (55/35lbs)
30 double unders
15 kettlebell swings
20 double unders
10 kettle bell swings
 23m 08s
Workout Scaled
tizita belay 08/15/2012 Vertical Limit Fitness 8.15.12 AMRAP 1 minute for 10 minutes with 1 minute rest
10 push press (75/45)
10 pullups
 204 reps
Performed as RX
Sandra Backward 08/15/2012 CrossFit Eclipse 3 rm shoulder press 12 minutes to establish a 3 rm shoulder press 54.5 lbs
Performed as RX
Myraka Basden 08/15/2012 Premier Martial Arts/Grand River CrossFit 08-15-2012 For time:
30 V-ups
1min Plank
20 V-ups
1min 30sec Plank
10 V-ups
2min Plank

Post total time. Scale as needed		 8m 27s
Performed as RX
tizita belay 08/14/2012 Vertical Limit Fitness Back Squat 3x3 @ 80% 1RM 65/70/75 lbs
Performed as RX
tizita belay 08/14/2012 Vertical Limit Fitness 8.14.12 5 Rounds For Time
10 Front Squats (135/95)
10 bar facing burpees		 10m 37s
Workout Scaled
Myraka Basden 08/14/2012 Premier Martial Arts/Grand River CrossFit 08-14-2012 5 rounds for Time of:
100 jumping jacks
100 mountain climbers

Post time. Scale as needed.
 11m 28s
Workout Scaled
Myraka Basden 08/13/2012 Premier Martial Arts/Grand River CrossFit 08-13-2012 21-15-9 reps of:
Lunges (Each leg is a half rep)
Situps
Burpees

Post time. Scale as needed		 11m 50s
Performed as RX
tizita belay 08/12/2012 Vertical Limit Fitness 8.13.12 For Time
10 Deadlifts (155//115)
10 Double Unders
8 DL
20 DU
6 DL
30 DU
4 DL
40 DU
2 DL
50 DU		 5m 37s
Workout Scaled
Sandra Backward 08/08/2012 CrossFit Eclipse gimme a break 5 rounds
amrap in 2 minutes
3 power snatches (145/95)
9 burpees
rest one minute		 7 rounds 11 reps
Workout Scaled
tizita belay 08/08/2012 Vertical Limit Fitness 8.8.12 As many Rounds s Possible 15 minutes
5 Muscle Snatch (95/65)
10 HSPU
20 Abmat situps		 4 rounds 0 reps
Workout Scaled
tizita belay 08/05/2012 Vertical Limit Fitness Fran Three rounds, 21-15- and 9 reps, for time of:
95 pound Thruster
Pull-ups		 10m 26s
Performed as RX
tizita belay 08/03/2012 Vertical Limit Fitness 8.3.12 Every minute on the minute for 15 minutes
5 Deadlifts (225/185)
20 abmat situps		 4 rounds 0 reps
Performed as RX
tizita belay 08/01/2012 Vertical Limit Fitness 8/1/12 AMRAP 12 minutes
120 ft shuttle run
10 DB Hang Squat cleans (45/35)
8 DB Push Press (45/35)		 4 rounds 0 reps
Workout Scaled
Sandra Backward 07/27/2012 CrossFit Eclipse None 42 calorie row
21 x overhead squats (115/75 lbs)
30 calorie row
15 x overhead squats
15 calorie row
9 x overhead squats		 13m 34s
Workout Scaled
Sandra Backward 07/26/2012 CrossFit Eclipse 1 rm clean and jerk 12 minutes to establish a 1rm on clean and jerk 93 lbs
Performed as RX
Dea Baeza 07/25/2012 CrossFit ATP None WOD: OHSwing 100 reps (16/24)
200
OHSwings 80 reps
400
OHSwing 60 reps
800
OHSwings 80 reps
400
OHSwings 100 reps
200
 44m 36s
Workout Scaled
tizita belay 07/24/2012 Vertical Limit Fitness 7.25.12 - Push Press Push Press 3x3 at 85% 1RM 75/85/85 lbs
Performed as RX
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