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Athlete Date Sort Location Workout Name Description Results
elaine lee 12/09/2013 CrossFit ATP None WOD
4 rounds for reps of:
1:00 ME Wall Balls 20/14
0:30 Rest
1:00 ME KBS 32/24kg
0:30 Rest
1:00 Burpee Over-the-Box Jumps 24/20
0:30 Rest
 244 reps
Performed as RX
elaine lee 12/06/2013 CrossFit ATP None WOD
10 minute AMRAP of:
15 Strict/Kipping HSPU (perform strict reps in a ME/UB set until failure, then switch to kipping for the remainder of each set)
30 BB Weighted Split Jumps 65/45 (each jump counts one rep)
 220 reps
Workout Scaled
elaine lee 12/05/2013 CrossFit ATP None WOD
DL-10-8-6 (245/185)
Sleds-200ft 3/2 after each set		 8m 00s
Workout Scaled
elaine lee 12/03/2013 CrossFit ATP None WOD
5 rounds for reps of:
30 sec. ME Burpees
30 sec. Rest
30 sec. ME KBS 32/24kg
30 sec. Rest
30 sec. ME Ab-Mat Situps
30 sec. Rest
 216 reps
Performed as RX
elaine lee 12/02/2013 CrossFit ATP None WOD
3 rounds for reps of:
1 min ME Plate Ground to Overhead 45/25
1 min ME OH Lunges with Plate 45/25
1 min ME C2B Pull-ups
Rest 1 min between rounds.
 182 reps
Performed as RX
elaine lee 11/30/2013 CrossFit ATP None WOD
Elizabeth
21-15-9Power Cleans 135/95
Ring Dips
 07m 36s
Workout Scaled
elaine lee 11/30/2013 CrossFit ATP None WOD
Elizabeth
21-15-9Power Cleans 135/95
Ring Dips
 7m 36s
Performed as RX
elaine lee 11/30/2013 CrossFit ATP None WOD
Elizabeth
21-15-9Power Cleans 135/95
Ring Dips
 7m 36s
Workout Scaled
elaine lee 11/26/2013 CrossFit ATP None WOD
3 rounds for time of:
400m Run
10 Hang Power Cleans 155/105
20 T2B
 16m 05s
Workout Scaled
elaine lee 11/25/2013 CrossFit ATP None WOD
3 rounds for distance reps of:
1:00 ME (distance) Handstand Walk
4:00 AMRAP of:
10 HSPU
20 Single Arm KB Cleans 24/16kg (10R/10L each rep begins on the floor)
30 Double-Unders
1:00 rest
 208 reps
Workout Scaled
elaine lee 11/22/2013 CrossFit ATP None WOD
Amanda
9-7-5 of:
Muscle-Ups/Pullups
Snatches (full) 135/95#
 7m 36s
Workout Scaled
elaine lee 11/20/2013 CrossFit ATP None Conditioning
5X400m Run
Rest 2:00 after set 1 & 2 Rest 1:00 after set 3 & 4.

Core:
Superman series
 14m 51s
Performed as RX
elaine lee 11/19/2013 CrossFit ATP None WOD
5 rounds for total working time of:
3/2 Muscle-Ups (3 for the men, 2 for the ladies)
15 Burpees
20 Split Jumps
 15m 00s
Workout Scaled
elaine lee 11/18/2013 CrossFit ATP None WOD
3 rounds for time of:
Run 400m
20 Pull-ups
20 OHS 95/65
 19m 03s
Workout Scaled
elaine lee 11/13/2013 CrossFit ATP None Conditioning
4 rounds for time of:
7 Power Snatches 155/105
14 Lateral Box Jumps (touch on top) 20
21 Wall Balls 20/14
 11m 08s
Workout Scaled
elaine lee 11/11/2013 CrossFit ATP None WOD "Jack"
115/75 pound Push press, 10 reps
10 KB Swings-24/16kg
10 Box jumps, 24/20 inch box
Max Rounds in 20 Min		 10 rounds 16 reps
Performed as RX
elaine lee 11/08/2013 CrossFit ATP None WOD
10 HSPU
1 Power Cleans 135/95#
9 HSPU
2 Power Cleans 135/95#
8 HSPU
3 Power Cleans 135/95#
7 HSPU
4 Power Cleans 135/95#
6 HSPU
5 Power Cleans 135/95#
..
1 HSPU
10 Power Cleans 135/95#		 16m 30s
Workout Scaled
elaine lee 11/06/2013 CrossFit ATP None WOD
For time:
50 KB Swings 24/16kg
-then-
21-15-9 of:
Wall Balls 20/14
C2B Pull-ups		 11m 10s
Performed as RX
elaine lee 11/04/2013 CrossFit ATP None WOD
For time:
45 T2B
-then-
3 rounds of:
15 Deadlifts 185/135
15 Back Squats 185/135
Notes: Use one bar for this workout, and racks may NOT be used. The bar must be take
from the ground and placed in the back rack to perform Back Squats.		 11m 14s
Workout Scaled
elaine lee 10/31/2013 CrossFit ATP None LuRong WOD 8
21-18-15-12-9-6-3 of:
Wall Balls-20/14
Deadlifts-115/75
Box Jumps-24/20
 13m 10s
Performed as RX
elaine lee 10/30/2013 CrossFit ATP None WOD
5 rounds for distance and reps of:
:30 ME Weighted 20 Box Step-ups 95/65# front rack
:30 Rest
:30 Double KB Clean & Press 24/16kg
:30 Rest
:30 ME (trips) 10m Shuttle Run
:30 Rest		 115 reps
Performed as RX
elaine lee 10/25/2013 CrossFit ATP None WOD
30 T2B
20 Push Press 115/75#
20 T2B
10 Push Press 115/75#
10 T2B
5 Push Press 115/75#		 8m 29s
Performed as RX
elaine lee 10/24/2013 CrossFit ATP None Burpees
Front Squats at 95/65 lbs
Push Press at 95/65 lbs
Farmer Carry at 24/16 kg
Finisher: Burpee Muscle Ups/Burpee Pullup		 18m 10s
Performed as RX
elaine lee 10/23/2013 CrossFit ATP None WOD
3 rounds for time of:
10 KB Cleans (Double bells) 24/16kg
20 Wall Balls 20/14
50 Double-Unders		 10m 27s
Performed as RX
elaine lee 10/22/2013 CrossFit ATP None WOD
1:00 ME Strict HSPU
5:00 ME KB Snatch 24/16kg (apportion reps anyhow, but try to keep reps even)
1:00 ME Strict HSPU
3:00 ME KB Snatch 24/16kg (apportion reps anyhow, but try to keep reps even)
1:00 ME Strict HSPU		 232 reps
Workout Scaled
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