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Athlete Date Sort Location Workout Name Description Results
Craig Ceccanti 06/20/2012 Crossfit H-town Front Squat 5RM Front Squat 5-5-5-5-5 135-155-175-195-215 lbs
Performed as RX
Emily M 06/20/2012 CrossFit Eclipse what's a body good for? 100 x flutter kick (4 count)

100 x sit ups

100 x leg lifts

100 x squats

50 x push ups

50 x pull ups

100 x mountain climbers		 11m 47s
Workout Scaled
Karen Tass 06/20/2012 Crossfit H-town None 15-12-9 reps of:
Burpee box jumps (M 24"/F 20")
Ring dips		 7m 02s
Workout Scaled
Russell C 06/20/2012 Premier Martial Arts/Grand River CrossFit 06-20-2012 12min AMRAP of:
2x Rope climbs
20x Push-ups
20x Walking lunge steps
Row 200m

Post rounds. Scale as needed.

Strength Development
Power Snatch
5-5-5-5-5		 3 rounds 2 reps
Performed as RX
Liz Middleton 06/20/2012 Vertical Limit Fitness 6/20/12 For Time:
50 KB Swings (55/35)
2 Handstand Pushups
40 KB Swings
4 HSPU
30 KB Swings
6 HSPU
20 KB Swings
8 HSPU
10 KB Swings
10 HSPU		 11m 13s
Performed as RX
Teresa Culver 06/20/2012 Premier Martial Arts/Grand River CrossFit 06-20-2012 12min AMRAP of:
2x Rope climbs
20x Push-ups
20x Walking lunge steps
Row 200m

Post rounds. Scale as needed.

Strength Development
Power Snatch
5-5-5-5-5		 3 rounds 21 reps
Performed as RX
Derrick Leavitt 06/20/2012 Copper Mountain CrossFit None 3 Rounds -
50 Doubles (150 Singles)
40 Sit ups
30 Med ball Cleans
20 Pull Ups
10 HSPU		 26m 05s
Performed as RX
Patty Arechabaleta 06/20/2012 CrossFit ATP Fran Three rounds, 21-15- and 9 reps, for time of:
95/65 pound Thruster
Pull-ups		 5m 44s
Workout Scaled
Esper Sarin 06/20/2012 CR8 CrossFit None For time:
15-12-9 rep rounds of:
KB Swings
Lateral Hurdle Burpees

Rest 2-minutes

12-9-6 rep rounds of:
KB Swings
Lateral Hurdle Burpees		 9m 50s
Performed as RX
Joseph Lalonde 06/20/2012 Premier Martial Arts/Grand River CrossFit 06-20-2012 12min AMRAP of:
2x Rope climbs
20x Push-ups
20x Walking lunge steps
Row 200m

Post rounds. Scale as needed.

Strength Development
Power Snatch
5-5-5-5-5		 4 rounds 1 reps
Performed as RX
Osas Imade 06/20/2012 CrossFit Eclipse what's a body good for? 100 x flutter kick (4 count)

100 x sit ups

100 x leg lifts

100 x squats

50 x push ups

50 x pull ups

100 x mountain climbers		 18m 54s
Performed as RX
Valerie Blyleven 06/20/2012 Premier Martial Arts/Grand River CrossFit 06-20-2012 12min AMRAP of:
2x Rope climbs
20x Push-ups
20x Walking lunge steps
Row 200m

Post rounds. Scale as needed.

Strength Development
Power Snatch
5-5-5-5-5		 3 rounds 42 reps
Workout Scaled
Andy Adams 06/20/2012 CrossFit.com strenght class 3 sets 135 close grip bench to failuer: 24,25,16
3 sets of 8-10 Jammers: 95,125,135
3 sets 8-10 close grip DB incline: 35,45,50
3 sets 8-10 bent over rows: 95
3 sets 8-10 shoulder rotations DB: 20
3 sets 20 crunches: 35lbsDB, 45DB, 50DB		 1h 30m 00s
Performed as RX
Coach Acie N 06/20/2012 Crossfit H-town None 15-12-9 reps of:
Burpee box jumps (M 24"/F 20")
Ring dips		 4m 07s
Performed as RX
Coach Acie N 06/20/2012 Crossfit H-town Front Squat 5RM Front Squat 5-5-5-5-5 245 lbs
Performed as RX
Thomas De Cock 06/20/2012 Crossfit Antwerpen Push Press, Split Jumps, V-ups 4 rounds

Push Press 7
Split Jump 30
V-up 15		 6m 04s
Workout Scaled
Todd Wilkinson 06/20/2012 Crossfit H-town None 15-12-9 reps of:
Burpee box jumps (M 24"/F 20")
Ring dips		 6m 20s
Performed as RX
Steve Proto 06/20/2012 Crossfit H-town None 15-12-9 reps of:
Burpee box jumps (M 24"/F 20")
Ring dips		 7m 00s
Performed as RX
Nick Stevens 06/20/2012 Crossfit H-town Front Squat 5RM Front Squat 5-5-5-5-5 115-125-135-145-145 lbs
Performed as RX
Nick Stevens 06/20/2012 Crossfit H-town None 15-12-9 reps of:
Burpee box jumps (M 24"/F 20")
Ring dips		 4m 59s
Performed as RX
Matt Rogers 06/19/2012 Matt's Wod Cave None Shoulder Press 3-3
Shoulder Press 7		 35-40 kgs
45 kgs
Performed as RX
Matt Rogers 06/19/2012 Matt's Wod Cave None Back Squat 5
Back Squat 3
Back Squat 5		 70 kgs
77.5 kgs
87.5 kgs
Performed as RX
Kristen Drake 06/19/2012 CrossFit.com Amanda Three rounds, 9-7- and 5 reps, for time of:
Muscle-up
135 pound Squat snatch		 8m 45s
Workout Scaled
Sandra Backward 06/19/2012 CrossFit Eclipse danger close as many rounds as possible in 10 minutes
3 rope climbs
6 overhead squats ( 135/95)		 4 rounds 2 reps
Workout Scaled
C Drake 06/19/2012 CrossFit.com Amanda Three rounds, 9-7- and 5 reps, for time of:
Muscle-up
135 pound Squat snatch		 7m 25s
Workout Scaled
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