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Athlete Date Sort Location Workout Name Description Results
Rose Bartl 06/28/2012 CrossFit Lake Mary None 12 Minute AMRAP
3 MUs
6 HSPU
9 Box Jumps
75 DUs/150 Singles		 3 rounds 3 reps
Workout Scaled
Nyree Segui 06/28/2012 Premier Martial Arts/Grand River CrossFit 06-28-2012 100 Squats @ 50% of 1 RM
Each time you rack the bar, you incur a 3 burpee penalty at the end of the workout.
Compare to Dec. 14, 2011

Post time. Scale as needed.

Skill Development
Strict Pull-ups
3x5
 7m 40s
Performed as RX
Fiona Alford 06/28/2012 Premier Martial Arts/Grand River CrossFit Jesse Loves Tire Flips 15:00 AMRAP of:
10 tire flips
200M Run

Post rounds. Scale as needed.

Strength/Skill
Muscle-Up Progressions
 6 rounds 0 reps
Performed as RX
Doug Decker 06/28/2012 Vertical Limit Fitness 6.29.12 3 Rounds For Time
40 Doubles Unders
20 Chest to Bar Pullups
10 Dumbbell Hang Cleans (45/25)		 8m 56s
Performed as RX
Lydia Johnson 06/28/2012 Vertical Limit Fitness 6.28.12 12 rounds each for time
10 Games style pushups
60 yard sprint		 0m 22s
Performed as RX
Beth Taruscio 06/28/2012 Vertical Limit Fitness 6.28.12 12 rounds each for time
10 Games style pushups
60 yard sprint		 0m 19s
Performed as RX
Caleb Bergquist 06/28/2012 Vertical Limit Fitness 6.29.12 3 Rounds For Time
40 Doubles Unders
20 Chest to Bar Pullups
10 Dumbbell Hang Cleans (45/25)		 12m 48s
Performed as RX
David Holland 06/28/2012 Crossfit H-town None 80-60-40 reps of:
Squats
Double Unders
Shoulder to Overhead (M 65 lbs/F 45 lbs)		 21m 40s
Performed as RX
John McCarthy 06/28/2012 CrossFit ATP None Four rounds
3 min Swings-F6kg/M24kg(mod goblet squats)
1 min Slam balls		 16m 00s
Performed as RX
Michael Bernal 06/28/2012 CrossFit ATP None Four rounds
3 min Swings-F6kg/M24kg(mod goblet squats)
1 min Slam balls		 4h 47m 00s
Performed as RX
James Ferguson 06/28/2012 Sheepdog CrossFit Diane 21-15-9 reps of:
225 pound Deadlift
Handstand push-ups		 18m 00s
Performed as RX
James Ferguson 06/28/2012 Sheepdog CrossFit Time Trial-Bike Cover max distance
Bike 9 minutes		 5,120 m
Performed as RX
Roddy Goit 06/28/2012 Premier Martial Arts/Grand River CrossFit 06-28-2012 100 Squats @ 50% of 1 RM
Each time you rack the bar, you incur a 3 burpee penalty at the end of the workout.
Compare to Dec. 14, 2011

Post time. Scale as needed.

Skill Development
Strict Pull-ups
3x5
 16m 36s
Performed as RX
Darren Polanski 06/28/2012 Crossfit H-town None 80-60-40 reps of:
Squats
Double Unders
Shoulder to Overhead (M 65 lbs/F 45 lbs)		 28m 16s
Performed as RX
Russell C 06/28/2012 Premier Martial Arts/Grand River CrossFit 06-28-2012 100 Squats @ 50% of 1 RM
Each time you rack the bar, you incur a 3 burpee penalty at the end of the workout.
Compare to Dec. 14, 2011

Post time. Scale as needed.

Skill Development
Strict Pull-ups
3x5
 10m 40s
Performed as RX
Charles Drake 06/28/2012 Sheepdog CrossFit Strange Eight rounds for time of:
600 meter Run
1.5 pood Weighted pull-up, 11 reps
11 Walking lunge steps, carrying 1.5 pood kettlebells
1.5 pood Kettlebell thruster, 11 reps		 55m 57s
Workout Scaled
Joker 06/28/2012 Sheepdog CrossFit SQT 3 Rounds
95 pound Ground to overhead, 10 reps
200 yard Shuttle sprint, 50 yards there and back twice		 7m 15s
Performed as RX
Joey Tackett 06/28/2012 Crossfit H-town None 80-60-40 reps of:
Squats
Double Unders
Shoulder to Overhead (M 65 lbs/F 45 lbs)		 24m 14s
Workout Scaled
JP Hood 06/28/2012 CrossFit.com angie Complete as many rounds in 20 minutes as you can of:
5 Pull-ups
10 Push-ups
15 Squats		 13 rounds 22 reps
Performed as RX
Eric Hester 06/28/2012 Sheepdog CrossFit SQT 3 rounds:
95 pound Ground to overhead, 10 reps
200 yard Shuttle sprint, 50 yards there and back twice		 5m 33s
Performed as RX
C Drake 06/28/2012 Sheepdog CrossFit Strange Eight rounds for time of:
600 meter Run
1.5 pood Weighted pull-up, 11 reps
11 Walking lunge steps, carrying 1.5 pood kettlebells
1.5 pood Kettlebell thruster, 11 reps		 1h 1m 34s
Workout Scaled
Kristen Drake 06/28/2012 Sheepdog CrossFit Strange Eight rounds for time of:
600 meter Run
1.5 pood Weighted pull-up, 11 reps
11 Walking lunge steps, carrying 1.5 pood kettlebells
1.5 pood Kettlebell thruster, 11 reps		 58m 46s
Workout Scaled
Steve Proto 06/28/2012 Crossfit H-town None 80-60-40 reps of:
Squats
Double Unders
Shoulder to Overhead (M 65 lbs/F 45 lbs)		 22m 17s
Workout Scaled
Scott Bonafide 06/28/2012 Sheepdog CrossFit kyjack 3 Rounds:
5 Pull ups
10 Puch ups
20 Box jumps (18 inch)
30 Sit ups		 15m 02s
Performed as RX
Jason Roberts 06/28/2012 Vertical Limit Fitness 6.28.12 12 rounds each for time
10 Games style pushups
60 yard sprint		 0m 21s
Performed as RX
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