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Athlete Date Sort Location Workout Name Description Results
tizita belay 10/03/2012 Vertical Limit Fitness Death by Cleans On the first minute, perform 1 clean. The second minute, 2 cleans. The third minute, 3 cleans. Continue this cycle until you are unable to perform the prescribed number of reps for that minute. Weight is 80kg (175#) for men and 60kg (130#) for women.
*Immediately after you are disqualified from the work capacity, sprint 800m. (have them head upstairs to run 750 immediately - no dilly dallying.
Cash out:
Core: 3 rounds - 15x WTD sit ups (45#/25#), 10x WTD good mornings (45#/25#) 		10 reps
Workout Scaled
tizita belay 09/25/2012 Vertical Limit Fitness 9.25.12 5 Rounds For Time
10 Med ball cleans (20/16)
5 Wall Climbs
50 Double Unders		 16m 01s
Workout Scaled
tizita belay 08/22/2012 Vertical Limit Fitness 8.22.12 For Time
21-15-9
Push Press (95/65)
Pushup
Box Jump
Pull up		 14m 00s
Performed as RX
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
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
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
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
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
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
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
tizita belay 07/24/2012 Vertical Limit Fitness 7.25.12 For Time
30 GHD Sit-ups
30 deadlifts (225/185)
30 Double Unders
30 OH Squats (95/65)
30 KB Swings (55/35)		 12m 26s
Workout Scaled
tizita belay 07/23/2012 Vertical Limit Fitness 7.23.12 5 RFT
5 Snatches (135/95)
10 Chest to Bar pullups
10 Ring Dips		 12m 46s
Workout Scaled
tizita belay 07/20/2012 Vertical Limit Fitness 7.20.12 3 Rounds For Time
50 KB Swings (35/25)
12 Deadlifts (Body Weight)
21 Box Jumps (20"/16")		 16m 26s
Workout Scaled
tizita belay 07/18/2012 Vertical Limit Fitness CrossFit Baseline For time:
500m row
40 squats
30 situps
20 pushups
10 pullups		 8m 46s
Workout Scaled