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Athlete Date Sort Location Workout Name Description Results
Ruben Ruiz Jr. 09/25/2013 CrossFit ATP None WOD
5 rounds for total working time of:
3 Muscle-Ups (mod 6)
30 KB Swings 24/16kg (all out no gaming for MU)
3 Muscle-Ups
Rest 1:00 after each round.
 21m 00s
Performed as RX
Mariah Freeman 09/25/2013 Sikeston Highschool Cross fit #9 50 meter run
6 squats
25 jump ropes
50 meter run
6 squats
25 jump ropes		 5 rounds 0 reps
Performed as RX
Morgan Poindexter 09/25/2013 None For Time FOR TIME
40 pull-ups
40 push-ups
40 air squats
40 sit-ups 		5m 13s
Performed as RX
Cillian O'Shea 09/25/2013 CrossFit Athlone Strength Strength: Intermediate
Take 15 minutes to build to a heavyish Back Squat x 1-2 reps

Strength Beginners: Back Squat 3-3-3-3-3-3 reps (adding 5lbs every workout)



Conditioning
For Max Reps:
Int= 3 minutes/ Beg=90seconds Back Squat
(Men Int=1/2 BW -Beg=1/4 BW; Women Int=1/2 BW, Beg=1/4 BW)
Rest Int=60 sec - Beg=90 sec then perform
Int= 3 Minutes/ Beg=90 sec of Ring/Bar Rows
Rest Int=60 -Beg 90seconds
3 Minutes/90 seconds of Burpees		 64 reps
Performed as RX
Emily Warren 09/25/2013 Sikeston High School Crossfit #9 5 Rounds

50 meter run
6 squats
25 jump ropes		 10m 00s
Performed as RX
Jori Crutchfield 09/25/2013 CrossFit ATP None WOD
5 rounds for total working time of:
3 Muscle-Ups (mod 6)
30 KB Swings 24/16kg (all out no gaming for MU)
3 Muscle-Ups
Rest 1:00 after each round.
 19m 15s
Performed as RX
TC P 09/25/2013 Sheepdog CrossFit Farm Animals Max Rounds in 15 Minutes
50m Farmers Walk (2 x 55 lb KB)
25m Bear Crawl
25m Crab Walk		 6 rounds 50 reps
Performed as RX
Payton Wisener 09/25/2013 Vintage CrossFit None 3 rounds
15 KB Swings (70/53)
20m handstand walk (scale to 10 HSPU)
30 situps
20m burpee broad jump		 12m 18s
Workout Scaled
Tamas Krisztian 09/25/2013 CrossFit ATP None WOD
5 rounds for total working time of:
3 Muscle-Ups (mod 6)
30 KB Swings 24/16kg (all out no gaming for MU)
3 Muscle-Ups
Rest 1:00 after each round.
 15m 15s
Performed as RX
Jen Gilbert 09/25/2013 CrossFit Eclipse Scooter 400m Run
20 Burpee over Box 30/24
400m Run
20 Burpee over Box 30/24
400m Run
20 Burpee over Box 30/24
400m Run		 16m 24s
Performed as RX
Justice Ware 09/25/2013 None Workout #9 5 rounds
50meter run
6squats
25jumpropes
 10m 00s
Performed as RX
Peter Lenehan 09/25/2013 CrossFit Athlone None Strength
Back Squat 3x5 5-5-Failed 40kg
Press3x5 5-5-5 30kg
Dead lift 1x5 5 30kg

Conditioning For Time
600 meter run x 20 burpees		 4m 57s
Performed as RX
Mark Egan 09/25/2013 CrossFit Athlone Cindy Complete as many rounds in 20 minutes as you can of:
5 Pull-ups
10 Push-ups
15 Squats

 10 rounds 5 reps
Performed as RX
John Miller 09/25/2013 Crossfit Yeti Three Round n Ten Rep Core Complex Strength:Triple Heavy Back Squats (15 minute cap)

10x 8x 6x 3x 3x 3x (All athletes need to log this in track my PR)



10x Wall Ball Sit Up Slams

10x Ring Pull Up (Supine)

10x Bear Crawls (From GHD to the Green Wall)

10x Broad Jumps (From GHD to the Green Wall)
 14m 27s
Performed as RX
Maureisha Robinson 09/25/2013 None None WOD
3 rounds:
15 HSPUs
25 Pullups
75 Double-unders
 4m 15s
Performed as RX
Julian Saegusa 09/25/2013 Vintage CrossFit None 3 rounds
15 KB Swings (70/53)
20m handstand walk (scale to 10 HSPU)
30 situps
20m burpee broad jump		 9m 21s
Performed as RX
Julian Saegusa 09/25/2013 All Day CrossFit None 3 RFT
400m Run
12 Deadlifts (Body Weight)
21 Box Jumps (24"/20")		 8m 27s
Performed as RX
David Donohoe 09/25/2013 CrossFit Athlone None Strength
Back Squat 3x5 5-5-5/5-5-5/5-5-5
Press3x5 5-5-5/5-5-5/5-5-5
Dead lift 1x5 5-5-5

Conditioning For Time
600 meter run x 20 burpees 3.43 		1h 15m 00s
Performed as RX
Cierra Mack 09/25/2013 None Cross fit 9 5 rounds
6 squats
25 push ups
10 min
 10m 00s
Performed as RX
Manny Hernandez 09/25/2013 None None Press intro

3 RFT:
45lb Push Press X 10
15 lateral burpees over bar
 15m 36s
Performed as RX
Curry Kayla 09/25/2013 SHS Workout 4 7 times through
-30 sec plank
-30 sec jump rope
-30 sec hops		 7 reps
Performed as RX
Cory Desmarais 09/25/2013 All Day CrossFit None 3 RFT
400m Run
12 Deadlifts (Body Weight)
21 Box Jumps (24"/20")		 8m 11s
Performed as RX
Brian Carroll 09/24/2013 CrossFit Eclipse Push Jerk Push Jerk 6 X 2 at 85% 185 lbs
Performed as RX
Brian Carroll 09/24/2013 CrossFit Eclipse None 3 Rounds
- 400m Run
- 21 HSPUs		 26m 25s
Performed as RX
Jason Bentz 09/24/2013 CrossFit Eclipse None 3 Rounds
- 400m Run
- 21 HSPUs		 11m 00s
Performed as RX
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