Search Workouts
Athlete Name
Athlete Gym
Workout Name
Location Performed
Date
to
Description
separate multiple terms with semicolons ( ; )
Clear Form
Search Results
Athlete Date Sort Location Workout Name Description Results
mary betancourt 02/22/2012 CrossFit ATP WOD WOD
Five rounds
Back squat-10 reps F95/M135
Windshield wipers-10 reps R/L
HSPU-10 reps
100 meters sprint
 18m 32s
Performed as RX
mary betancourt 02/07/2012 CrossFit ATP WOD WOD
10-9-8-7-6-5-4-3-2-1
Pushpress-F75/M115 (from floor)
Pullups
Burpees		 10m 04s
Performed as RX
mary betancourt 01/31/2012 CrossFit ATP Skill/Strength Back Squats Skill
Front Squat-progression
Strength
Back Squat-1 Rm		 185 max rep lbs
Performed as RX
mary betancourt 01/31/2012 CrossFit ATP WOD WOD
Back Squats- 50 reps F55/M75
Rope Climbs-5 (mod 15)
Back Squat 40 reps
Rope Climbs-4 (mod 12)
Back Squat 30 reps
Rope Climbs-3 (mod 9)
Back Squat-20 reps
Rope Climbs-2 (mod 6)
Back Squats-10 reps
Rope Climbs-1 (mod 3)
 16m 35s
Performed as RX
mary betancourt 01/30/2012 CrossFit ATP WOD WU
Joint Mobility
"Randy"
75 Power Snatches-F55/M75
WOD
21-15-9
Split Jerk-F95/M135
HSPU
400


 16m 14s
Performed as RX
mary betancourt 01/30/2012 CrossFit ATP Randy 75 pound Power snatch, 75 reps for time. 5m 10s
Performed as RX
mary betancourt 01/26/2012 CrossFit ATP Skill/Strength Skill
Split Snatch-progression of lift
Strength
Split Snatch-4 sets x 10 reps 65%		 65. lbs
Performed as RX
mary betancourt 01/26/2012 CrossFit ATP WOD 21-15-9
Split Snatch-F65/M95
Box jump burpees
Ring Pushups		 11m 14s
Performed as RX
mary betancourt 01/23/2012 CrossFit ATP WOD WU
Mobility drills
800 meters
WOD
Four rounds
Snatch-12 reps F65/M95
Tire pull- 200ft
Side shuffle(low)-200 meters
Dubs-30 mod 90		 25m 03s
Performed as RX
mary betancourt 01/18/2012 CrossFit ATP 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		 35m 00s
Workout Scaled
mary betancourt 01/11/2012 CrossFit ATP 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		 14m 38s
Performed as RX
mary betancourt 01/10/2012 CrossFit ATP Skill/Strength Skill
Romanian Deadlift-4 sets 8 reps
(moderate weight,good form!)
Strength
5-5-5-5-5-5-5-5
*add weight each set to failure
 95,105,115,130,140,150,175,180 lbs
Performed as RX
mary betancourt 01/09/2012 CrossFit ATP 01/09/12 WU
Mobility drills

jumprope x 10 minutes

WOD

The Bear Complex

5 rounds of:
Power Clean
Front Squat
Push Press
Back Squat
Push Press

*Once through these exercises is ONE rep. 7 reps in a round.
*No resting on the ground between reps – not even to re-grip!
* Front squat must be separate from the power clean!
*1 minute rest between rounds.		 10m 10s
Performed as RX
mary betancourt 01/02/2012 CrossFit ATP WOD WU:
Joint Mobility/ 400 meters

WOD
Two rounds

20x Jump Squats
Farmers Walk 200 ft.(F16kg/M24kg)
20x Wall Balls
Farmers Walk 200 ft.(F16kg/M24kg)
20x SDHP (F65/M95)
Farmers Walk 200 ft.(F16kg/M24kg)
20x Ring Push-ups
Farmers Walk 200 ft. (F16 kg/M24kg)
 17m 00s
Performed as RX
mary betancourt 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		 15m 00s
Performed as RX
mary betancourt 12/28/2011 CrossFit ATP WOD WU:
800

5 rounds:

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

 11m 30s
Performed as RX
mary betancourt 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


 22m 03s
Performed as RX
mary betancourt 12/20/2011 CrossFit ATP Skill/Strength Skill
Reverse lunges-5 sets of 10 reps
Strength
Backsquat-3-3-3-3-3-3-3		 65,85,85,95,95,105,105 lbs
Performed as RX
mary betancourt 12/20/2011 CrossFit ATP WOD 21-15-9
Backsquat- F95/M135
Wallball situps
Burpees


 6m 12s
Performed as RX
mary betancourt 12/16/2011 CrossFit ATP WOD WOD
Four rounds
5 Muscle ups
10 Pistols R/L
15 KB Chest Press-F12kg/M20kg
20 Butterfly sit ups
100 Meter Sprints		 18m 32s
Workout Scaled