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Athlete Date Sort Location Workout Name Description Results
Mel Villo 06/26/2012 CR8 CrossFit Helen and Grace Complete 3 Rounds:
21 KBS Rx(35/53#)
12 Pull-ups
400m run
Immediately after complete:
30 Clean and Jerks Rx(95/135#)
 14m 00s
Workout Scaled
Beth Taruscio 06/26/2012 Vertical Limit Fitness 6.26.12 For Time
21-15-9
Deadlift (225/155)
Thrusters (95/65)		 7m 34s
Workout Scaled
Jackie Geewax 06/26/2012 Crossfit H-town None 20 minute AMRAP:
250m row
20kettlebell swings (M 55 lbs/F 36 lbs)
15 ring pushups		 4 rounds 255 reps
Performed as RX
Joseph Lalonde 06/26/2012 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
 9 rounds 11 reps
Performed as RX
Kirstin Grotzinger 06/26/2012 CrossFit Eclipse overhead squat 1 rm 12 minutes to establish a 1 rep max on overhead squat 143 lbs
Performed as RX
Russell C 06/26/2012 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
 10 rounds 10 reps
Performed as RX
Caveman 8 06/26/2012 c/s crossfit None 4 rounds
200ft bear crawls
15 wall balls 18lbs
25 hollow rocks		 14m 38s
Performed as RX
Jason Roberts 06/26/2012 Vertical Limit Fitness 6.26.12 For Time
21-15-9
Deadlift (225/155)
Thrusters (95/65)		 10m 00s
Workout Scaled
Osas Imade 06/26/2012 CrossFit Eclipse None as many rounds as possible in 10 minutes
10 pistols ( 5 each leg)
10 burpees		 6 rounds 0 reps
Performed as RX
Osas Imade 06/26/2012 CrossFit Eclipse overhead squat 1 rm 12 minutes to establish a 1 rep max on overhead squat 225 lbs
Performed as RX
Coach Acie N 06/26/2012 Crossfit H-town None Max reps at bodyweight of:
1 minute back squats
1 minute deadlifts
(performed back to back without break)		 35 reps
Performed as RX
Karen Tass 06/26/2012 Crossfit H-town None 20 minute AMRAP:
250m row
20kettlebell swings (M 55 lbs/F 36 lbs)
15 ring pushups		 3 rounds 90 reps
Workout Scaled
April Hedrick 06/26/2012 CrossFit Lake Mary None Wendler Back Squat

70% x 3

80% x 3

90% x 3 or more

then 4 rounds not for time of

50m Sled Push

10/10 Barbell Lunges 45/65

30 BF Sit-Ups		 130 lbs
Performed as RX
Hillary Nykamp 06/26/2012 CrossFit Lake Mary None Wendler Back Squat

70% x 3

80% x 3

90% x 3 or more

then 4 rounds not for time of

50m Sled Push

10/10 Barbell Lunges 45/65

30 BF Sit-Ups		 135/155/175 lbs
Performed as RX
Terry Neal 06/26/2012 CrossFit.com SQT Three rounds for time of:
95 pound Ground to overhead, 10 reps
200 yard Shuttle sprint, 50 yards there and back twice		 6m 07s
Performed as RX
Colter Kruckeberg 06/26/2012 Crossfit H-town None 20 minute AMRAP:
250m row
20kettlebell swings (M 55 lbs/F 36 lbs)
15 ring pushups		 5 rounds 250 reps
Performed as RX
Colter Kruckeberg 06/26/2012 Crossfit H-town None Max reps at bodyweight of:
1 minute back squats
1 minute deadlifts
(performed back to back without break)		 46 reps
Performed as RX
Stephen Martin 06/26/2012 Crossfit H-town None 20 minute AMRAP:
250m row
20kettlebell swings (M 55 lbs/F 36 lbs)
15 ring pushups		 6 rounds 0 reps
Performed as RX
Stephen Martin 06/26/2012 Crossfit H-town None Max reps at bodyweight of:
1 minute back squats
1 minute deadlifts
(performed back to back without break)		 34 reps
Performed as RX
Stacy Bentz 06/26/2012 CrossFit Eclipse overhead squat 1 rm 12 minutes to establish a 1 rep max on overhead squat 88 lbs
Performed as RX
Paul Greenhalgh 06/26/2012 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
 8 rounds 11 reps
Performed as RX
karyn baxter 06/26/2012 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
 8 rounds 4 reps
Performed as RX
Derrick Leavitt 06/26/2012 Copper Mountain CrossFit None 15 Min AMRAP -
15KBS - 40lbs
15 jumping air squats
15 Situps
Turkish getup - 26lbs		 5 rounds 4 reps
Performed as RX
Amanda Tyner 06/26/2012 Crossfit H-town None 20 minute AMRAP:
250m row
20kettlebell swings (M 55 lbs/F 36 lbs)
15 ring pushups		 6 rounds 0 reps
Performed as RX
JP Hood 06/26/2012 CrossFit.com SQT-Sorta Three rounds for time of:
75 pound Overhead Squat, 10 reps
200 yard Shuttle sprint, 50 yards there and back twice		 4m 18s
Workout Scaled
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