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Athlete Date Sort Location Workout Name Description Results
joy berken 02/21/2012 CrossFit ATP Skill/Strength Skill
Thruster- progression of lift
Strength
Thruster-3-3-3-3-3-3-3
*Go up in weight each set		 55 11min lbs
Performed as RX
joy berken 02/20/2012 CrossFit ATP WOD WOD
10-9-8-7-6-5-4-3-2--1
Power Cleans-F115/M155
Ring Pushups
Hose Sprint-100 ft each set		 23m 31s
Workout Scaled
joy berken 02/08/2012 CrossFit ATP WOD WU
Joint Mobility
800 meters
Agility ladder

WOD
Eight rounds:
Power Snatch-5 reps F65/M95
OHS-5 reps F65/M95
Parallettes pass thru-5 reps
Dubs-30 reps
100 meters
 46m 00s
Workout Scaled
joy berken 01/20/2012 CrossFit ATP WOD WU
10 minutes
jumprope 1min/burpees 1min

WOD

1-2-3-4-5-6-7-8-9...........
in 15 minutes
Cleans-F95/M135
Jump Slamball
T2R		 7 rounds 0 reps
Workout Scaled
joy berken 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
joy berken 01/16/2012 CrossFit ATP 1 Mile 1 mile T/T 8m 31s
Performed as RX
joy berken 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
Performed as RX
joy berken 01/12/2012 CrossFit ATP Skill/Strength Skill
Front Squat-progression out of rack
Strength
Front squat-2 reps on the minute every minute for 10 minutes. Add 10 lbs every minute

 85 lbs
Performed as RX
joy berken 01/12/2012 CrossFit ATP WOD WU
Joint mobility
800 meters

WOD "Samantha"
Three rounds
Medball Front squats-40 reps F14/M20
Pullups-40 reps
Box jumps-40 reps
 33m 00s
Performed as RX
joy berken 01/06/2012 CrossFit ATP WOD WU
Mini tabata
8 rounds 20/10:
box jump burpees

WOD
Three rounds
OH walking plate lunges-F25/45 (200ft)
Pullups-15 reps
Rope climb-1 ascent (mod 5)
800 meters		 35m 05s
Performed as RX
joy berken 12/19/2011 CrossFit ATP 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		 21m 53s
Workout Scaled
joy berken 12/14/2011 Crossfit ATP none WOD
Four rounds:
HSPU-10 reps
Burpees chest to bar-10 reps
OH plate reverse lunges-10 reps R/L 15#
Stairs-2 2 tuck rolls each time
25m 17s
Workout Scaled