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Athlete Date Sort Location Workout Name Description Results
josu arechabaleta 02/06/2012 CrossFit ATP WOD WU
Minute of Pullups
Rest a minute
Minute Dubs
Rest a minute
Minute of HSPU

Pullups=2 points
Dubs=2 point
HSPU=2 points

WOD
Three rounds
Hang Cleans-10 reps (F95/M135)
Muscle ups-7 reps (mod 14)
Wall climbs-5
800 meters


 23m 24s
Workout Scaled
josu arechabaleta 02/03/2012 CrossFit ATP WOD WU
Joint mobility
WOD
Four rounds:
1 mile before and after
10 Jump slam balls
12 Wallballs (F14/M20)
15 OH Squats (F65/M95)
20 Situps		 32m 48s
Workout Scaled
josu arechabaleta 01/16/2012 CrossFit ATP 1 Mile 1 mile T/T 07m 07s
Performed as RX
josu arechabaleta 01/16/2012 CrossFit ATP Nate WU
Joint mobility/Pose drills
1 mile T/T

WOD
Complete as many rounds in twenty minutes as you can of:
2/8 Muscle-ups
4/8 Handstand Push-ups
8/16 F24kg/M32kg Kettlebell swings		 8 rounds 0 reps
Workout Scaled
josu arechabaleta 12/31/2011 CrossFit ATP WOD WU:
Parking lot drills

WOD:
1 mile
50x air squats
50x push-up release
50x wall balls (F14/M20)
1 mile		 24m 02s
Performed as RX
josu arechabaleta 12/30/2011 CrossFit ATP WOD WU:
10 min. of
1 min. jumping jacks/1 min. V-situps

WOD:
4 rounds
Push Press 5 reps (F95/M135)
KB Snatch 10 reps L/R (F16kg/M24KG)
Reverse Lunges 15 reps L/R (F95/M135)
100 meter sprint		 12m 05s
Workout Scaled
josu arechabaleta 12/29/2011 CrossFit ATP Skill/Strength Skill:
OH Squat

Strength:
3-3-3-3-3-3-3 (F95/M135)

 7 rounds 3 reps
Workout Scaled
josu arechabaleta 12/29/2011 CrossFit ATP WOD WOD

21-15-9
OHS (f75/m115)
Box jumps
HSPU		 11m 28s
Workout Scaled
josu arechabaleta 12/28/2011 CrossFit ATP WOD WU:
800

5 rounds:

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

 17m 38s
Workout Scaled
josu arechabaleta 12/27/2011 CrossFit ATP Skill/Strength Skill

Deadlift-progression of the reset

Strength

5-5-5-5-5-5-5-5 (F185/M225)

reset each time		 scaled lbs
Performed as RX
josu arechabaleta 12/27/2011 CrossFit ATP WOD 3 rounds

Deadlift 10 reps (F135 - M 185)

Wall ball sit-ups 15

400 meters		 12m 24s
Workout Scaled
josu arechabaleta 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		 21m 09s
Workout Scaled
josu arechabaleta 12/22/2011 CrossFit ATP Skill/Strength Skill
Snatch balance-10 reps on the minute for 10 minutes (bar only)
Strength
Snatch-4 sets of 10 reps

13m 49s
Workout Scaled
josu arechabaleta 12/21/2011 CrossFit ATP WOD WU
Joint moblity
8 rounds
Tabata ring dips

WOD
Four rounds:
OH Barbell Walk-200 ft (F65/M95)
The Wall-5 jumps
HSPU-10 reps
KB OHS-15 reps (F16kg/M24kg)

400 meter


 25m 40s
Workout Scaled