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Athlete Date Sort Location Workout Name Description Results
Caveman 8 06/16/2012 c/s crossfit None 3 rounds of:
100 meter swim
Rest 2 min		 1m 15s
Performed as RX
Stephen Martin 06/16/2012 Regan High School 400m Time Trial 400m run 1m 01s
Performed as RX
Maegan Blakeman 06/15/2012 CrossFit Eclipse None as many rounds as possible in 20 minutes
15 push jerk (95/65)
10 jumping split lunges
5 ring dips		 6 rounds 26 reps
Performed as RX
Stacy Bentz 06/15/2012 CrossFit Eclipse None as many rounds as possible in 20 minutes
15 push jerk (95/65)
10 jumping split lunges
5 ring dips		 7 rounds 14 reps
Workout Scaled
Becky Dipiero 06/15/2012 CrossFit Eclipse None as many rounds as possible in 20 minutes
15 push jerk (95/65)
10 jumping split lunges
5 ring dips		 7 rounds 5 reps
Workout Scaled
Matt Rogers 06/15/2012 Matt's Wod Cave None Deadlift 3-3
Deadlift 8		 82.5-95 kgs
105 kgs
Performed as RX
Matt Rogers 06/15/2012 Matt's Wod Cave Hope Three rounds of:
Burpees
75 pound Power snatch
Box jump, 24" box
75 pound Thruster
Chest to bar Pull-ups

"Hope" has the same format as Fight Gone Bad
In this workout you move from each of five stations after a minute
This is a five-minute round from which a one-minute break is allowed before repeating
The clock does not reset or stop between exercises
On call of "rotate," the athlete/s must move to next station immediately for good score
One point is given for each rep		 113 reps
Workout Scaled
David Schweiger 06/15/2012 CrossFit ATP WOD AMRAP 15 min
Partner one KB Swings for reps-F24/M32
Will partner two pushes sled 10 meters does 5 burpees and pushes sled back, switch.
Score # of combined swings		 274 reps
Workout Scaled
David Schweiger 06/15/2012 CrossFit ATP WOD AMRAP 15 min
Partner one KB Swings for reps-F24/M32
Will partner two pushes sled 10 meters does 5 burpees and pushes sled back, switch.
Score # of combined swings		 274 reps
Workout Scaled
Adriana Ouellette 06/15/2012 CrossFit Eclipse None as many rounds as possible in 20 minutes
15 push jerk (95/65)
10 jumping split lunges
5 ring dips		 7 rounds 25 reps
Workout Scaled
Nyree Segui 06/15/2012 Premier Martial Arts/Grand River CrossFit 06-15-2012 10-9-8-7-6-5-4-3-2-1 reps of
Handstand Push-ups
Pull-ups

Post time. Scale as needed.

Skill Development
Pistol Squats
3x10 Alternating legs		 6m 43s
Performed as RX
Valerie Blyleven 06/15/2012 Premier Martial Arts/Grand River CrossFit Increased Gravity "Increased Gravity"
3min AMRAP x 5 rounds, 1min between rounds
50m DB Farmer carry 50lbs/35lbs
20 Squats
50m DB Farmer carry
20 Push ups

Post total number of reps for all rounds. Scale as needed.

Skill Development
Rope Climb
5x		 226 reps
Performed as RX
Fiona Alford 06/15/2012 Premier Martial Arts/Grand River CrossFit Increased Gravity "Increased Gravity"
3min AMRAP x 5 rounds, 1min between rounds
50m DB Farmer carry 50lbs/35lbs
20 Squats
50m DB Farmer carry
20 Push ups

Post total number of reps for all rounds. Scale as needed.

Skill Development
Rope Climb
5x		 221 reps
Performed as RX
Rocky Skocik 06/15/2012 CrossFit Eclipse None as many rounds as possible in 20 minutes
15 push jerk (95/65)
10 jumping split lunges
5 ring dips		 8 rounds 11 reps
Workout Scaled
Rocky Skocik 06/15/2012 CrossFit Eclipse None as many rounds as possible in 20 minutes
15 push jerk (95/65)
10 jumping split lunges
5 ring dips		 8 rounds 11 reps
Workout Scaled
Mike Schwimmer 06/15/2012 CrossFit Eclipse None as many rounds as possible in 20 minutes
15 push jerk (95/65)
10 jumping split lunges
5 ring dips		 9 rounds 4 reps
Performed as RX
Mike Schwimmer 06/15/2012 CrossFit Eclipse 120615 BB Gymnastics

7X2 Split Jerk off Blocks heavy but not maximal, rest 60-90 sec. 115-135

Strength

1a) 10X2 Banded Deadlifts @ 185-155 Orange bands
 See description lbs
lbs
Performed as RX
Sabrina Cabreja 06/15/2012 CrossFit ATP WOD AMRAP 15 min
Partner one KB Swings for reps-F24/M32
Will partner two pushes sled 10 meters does 5 burpees and pushes sled back, switch.
Score # of combined swings		 267 reps
Performed as RX
Lisa Donnelly 06/15/2012 CrossFit Lake Mary None "Sugar Daddy"
21 - 15 - 9
Deadlift (225, 155)
400 Meter Run		 14m 24s
Workout Scaled
Chris Pereira 06/15/2012 CR8 CrossFit Flag Day - USCF run 1 miles
Rest 2 minutes then
20 Squat Clean 135/95
20 Box jump 24/20
20 Walking Lunges with plate on chest 45/25
20 Box jumps
20 Squat Cleans 135/95
Rest 2 minutes
Run 1 miles		 33m 30s
Performed as RX
Ashery Pereira 06/15/2012 CR8 CrossFit Flag Day - USCF run 1 miles
Rest 2 minutes then
20 Squat Clean 135/95
20 Box jump 24/20
20 Walking Lunges with plate on chest 45/25
20 Box jumps
20 Squat Cleans 135/95
Rest 2 minutes
Run 1 miles		 34m 43s
Workout Scaled
Mel Villo 06/15/2012 CR8 CrossFit Flag Day - USCF run 1 miles
Rest 2 minutes then
20 Squat Clean 135/95
20 Box jump 24/20
20 Walking Lunges with plate on chest 45/25
20 Box jumps
20 Squat Cleans 135/95
Rest 2 minutes
Run 1 miles		 38m 16s
Workout Scaled
K V 06/15/2012 CR8 CrossFit Flag Day - USCF run 1 miles
Rest 2 minutes then
20 Squat Clean 135/95
20 Box jump 24/20
20 Walking Lunges with plate on chest 45/25
20 Box jumps
20 Squat Cleans 135/95
Rest 2 minutes
Run 1 miles		 41m 44s
Performed as RX
Esper Sarin 06/15/2012 CR8 CrossFit Flag Day - USCF run 1 miles
Rest 2 minutes then
20 Squat Clean 135/95
20 Box jump 24/20
20 Walking Lunges with plate on chest 45/25
20 Box jumps
20 Squat Cleans 135/95
Rest 2 minutes
Run 1 miles		 35m 10s
Workout Scaled
John McCarthy 06/15/2012 CrossFit ATP WOD AMRAP 15 min
Partner one KB Swings for reps-F24/M32
Will partner two pushes sled 10 meters does 5 burpees and pushes sled back, switch.
Score # of combined swings		 15m 00s
Workout Scaled
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