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Athlete Date Sort Location Workout Name Description Results
Jonathan Schabruch 06/15/2012 CrossFit.com CrossFit.com 120518 Three rounds for time of:
50 Double-unders
40 Sit-ups
30 Medicine ball cleans, 20 pound ball
20 Pull-ups
10 Handstand push-ups		 14m 47s
Performed as RX
David Tate 06/15/2012 CrossFit.com CrossFit.com 120604 21-15-9 reps for time of:
Hang squat clean, 50 pound dumbbells
Handstand push-ups		 17m 26s
Workout Scaled
James Ferguson 06/15/2012 CrossFit.com At Home Tabata Pushups
Tabata Situps
Tabata Back Extensions on stability ball		 288 reps
Performed as RX
Roddy Goit 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		 12m 22s
Performed as RX
Tim Hallman 06/15/2012 Reed Park Black Widow use the same load through out

30 x front squats (115/75)

400 meter run

30 x power snatch

400 meter run

30 x power clean

400 meter run

30 x deadlift		 17m 24s
Performed as RX
colleen ortega 06/15/2012 None None chair squats 20 x 4 15m 00s
Performed as RX
Roger Jaeger 06/15/2012 Vertical Limit Fitness Helen Three rounds for time:
Run 400 meters
1 1/2 pood Kettlebell X 21 swings (or 55 pound dumbbell swing)
12 Pull-ups		 11m 46s
Workout Scaled
Charles Drake 06/15/2012 CrossFit.com None 20 min AMRAP:
5 Box Jumps @ 24"
10 HR Pushups
15 Situps
20 Air Squats		 13 rounds 30 reps
Performed as RX
Alexandra Parks 06/15/2012 CrossFit LTX None Buddy Deadlift 165#
Buddy Burpees 20
Buddy Pullups 30
Buddy Sled Pull 75#		 14m 00s
Performed as RX
Joe VanGorder 06/15/2012 CrossFit.com Jag 28 For time:
Run 800 meters
28 Kettlebell swings, 2 pood
28 Strict Pull-ups
28 Kettlebell clean and jerk, 2 pood each
28 Strict Pull-ups
Run 800 meters		 27m 47s
Performed as RX
C Drake 06/15/2012 CrossFit.com None 20 min AMRAP:
5 Box Jumps @ 24"
10 HR Pushups
15 Situps
20 Air Squats		 13 rounds 44 reps
Performed as RX
Grant Maulden 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 10 reps
Performed as RX
Kristen Drake 06/15/2012 CrossFit.com None 20 min AMRAP:
5 Box Jumps @ 24"
10 HR Pushups
15 Situps
20 Air Squats		 7 rounds 13 reps
Performed as RX
Rick Thomas 06/15/2012 Summit Ymca Max rounds in 8 minutes Max rounds in 8 minutes
3x Deadlift (315#)
7x Box jumps (24 inch) 		7 rounds 70 reps
Workout Scaled
Stormi Summers 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 25 reps
Workout Scaled
Jason Roberts 06/15/2012 Vertical Limit Fitness Helen Three rounds for time:
Run 400 meters
1 1/2 pood Kettlebell X 21 swings (or 55 pound dumbbell swing)
12 Pull-ups		 14m 18s
Workout Scaled
Jason Roberts 06/15/2012 Vertical Limit Fitness Barbell TGU 1,1,1,1,1 45 lbs
Performed as RX
Colter Kruckeberg 06/14/2012 Crossfit H-town None 10 rds
1 unbroken shuttle run (cones at both ends of front slab at each overhead door middle)
7 unbroken burpees
7 unbroken kb swings 55/35		 20m 35s
Performed as RX
Monte Mabry 06/14/2012 Crossfit H-town None 10 rds
1 unbroken shuttle run (cones at both ends of front slab at each overhead door middle)
7 unbroken burpees
7 unbroken kb swings 55/35		 19m 24s
Performed as RX
Liz Middleton 06/14/2012 Vertical Limit Fitness Snatch Deadlift 3x5 @ 70% 155-155-155 lbs
Performed as RX
Liz Middleton 06/14/2012 Vertical Limit Fitness 6.14.12 AMRAP 8 minutes
8 box jumps (24/20)
10 DB Push Press (45/35)		 4 rounds 14 reps
Workout Scaled
Rose Bartl 06/14/2012 CrossFit Lake Mary None Wendler Strict Press: (1RM - 15%)
5 x 40% = 35 lbs.
5 x 50% = 40 lbs.
5 x 60% = 45 lbs.
WOD: 10 minute AMRAP
7 Push Press @ 65% of 1RM (50 lbs.)
30 Split Jumps
15 V-Ups		 4 rounds 7 reps
Workout Scaled
Mark Kuntz 06/14/2012 CrossFit Eclipse muscle snatch 3rm 3rm hang snatch None 95 lbs
Performed as RX
Jameel Abdullah 06/14/2012 CrossFit ATP Nancy 5 rounds for time of:
400 meter run
95/65 pound Overhead squat, 15 reps		 16m 25s
Performed as RX
Teresa Culver 06/14/2012 Premier Martial Arts/Grand River CrossFit 06-14-2012 Push Jerk
5-5-3-3-1

Post max lift to results. Scale as needed.

Strength Development
Overhead Squats
5-5-5-5-5
 95-95-100-100-105 lbs
Performed as RX
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