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Athlete Date Sort Location Workout Name Description Results
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
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
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
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
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
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
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
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
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
Lisa Donnelly 06/15/2012 CrossFit Lake Mary None "Sugar Daddy"
21 - 15 - 9
Deadlift (225, 155)
400 Meter Run		 14m 24s
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
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
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
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
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
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
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
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
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
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
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
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
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