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Athlete Date Sort Location Workout Name Description Results
Valerie J Scott 06/17/2012 Memorial Park None 3 miles 50m 00s
Performed as RX
Lydia Johnson 06/16/2012 Vertical Limit Fitness 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		 219 reps
Workout Scaled
Michelle Smith 06/16/2012 CrossFit ATP Cindy Complete as many rounds in 20 minutes as you can of:
5 Pull-ups
10 Push-ups
15 Squats		 17 rounds 0 reps
Performed as RX
Anthony Rowe 06/16/2012 CrossFit ATP Cindy Complete as many rounds in 20 minutes as you can of:
5 Pull-ups
10 Push-ups
15 Squats		 13 rounds 0 reps
Performed as RX
Patty Arechabaleta 06/16/2012 CrossFit ATP Cindy Complete as many rounds in 20 minutes as you can of:
5 Pull-ups
10 Push-ups
15 Squats		 19 rounds 0 reps
Workout Scaled
Rhonda Heird 06/16/2012 CrossFit Eclipse sexy t rex 5 rounds
400 meter run
30 GHD situps
10 overhead squats ( 75/43)		 24m 11s
Workout Scaled
John McCarthy 06/16/2012 CrossFit ATP Cindy Complete as many rounds in 20 minutes as you can of:
5 Pull-ups
10 Push-ups
15 Squats		 15 rounds 12 reps
Workout Scaled
Caveman 8 06/16/2012 c/s crossfit Good Stuff modified 1 mile run
5 rounds of:
Push-up (honest) x 10 Reps
Sit-up (floor) x 10 Reps
Burpee (honest) x 10 Reps
Air Squat (honest) x 10 Reps
1 mile run
 34m 22s
Performed as RX
Caveman 8 06/16/2012 c/s crossfit None 3 rounds of:
100 meter swim
Rest 2 min		 1m 15s
Performed as RX
Teresa Culver 06/16/2012 Premier Martial Arts/Grand River CrossFit 06-16-2012 Tabata Bottom to Bottom Squats
8x20sec on/10sec off Squats followed by:
1 mile Run.

Post total time. Scale as needed.		 12m 53s
Performed as RX
Scott Anderson 06/16/2012 CrossFit.com None 10 min AMRAP:
5 Mountain Climbers 4-ct
10 HR Pushups
15 Air Squats		 8 rounds 9 reps
Performed as RX
Stephen Martin 06/16/2012 Regan High School 400m Time Trial 400m run 1m 01s
Performed as RX
James Ferguson 06/16/2012 CrossFit.com Fight Gone Bad Three rounds of:
Wall-ball, 20 pound ball, 10 ft target (Reps)
Sumo deadlift high-pull, 75 pounds (Reps)
Box Jump, 20" box (Reps)
Push-press, 75 pounds (Reps)
Row (Calories)

In this workout you move from each of five stations after a minute.The clock does not reset or stop between exercises. This is a five-minute round from which a one-minute break is allowed before repeating. On call of "rotate", the athletes must move to next station immediately for best score. One point is given for each rep, except on the rower where each calorie is one point.		 248 reps
Performed as RX
David Tate 06/16/2012 CrossFit.com Randy 75 pound Power snatch, 75 reps for time. 6m 52s
Performed as RX
Rocky Skocik 06/16/2012 CrossFit Eclipse sexy t rex 5 rounds
400 meter run
30 GHD situps
10 overhead squats ( 75/43)		 21m 37s
Performed as RX
Thomas De Cock 06/16/2012 Crossfit Vienna TEAM: Run, Burpees, Over-The-Box Jumps In teams of 2:
8 rounds

Run 250m
Burpee 15
Over-the-Box Jump 15

Each member of the Team does one full round.
Rest while other member is working		 24m 06s
Performed as RX
Sandra Backward 06/16/2012 CrossFit Eclipse sexy t rex 5 rounds
400 meter run
30 GHD situps
10 overhead squats ( 75/43)		 22m 51s
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
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
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
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
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
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
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
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