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Athlete Date Sort Location Workout Name Description Results
Darrell Bessinger 06/13/2012 CrossFit.com None 3 rounds
10 push presses @115 lbs
11 KB swings @ 50 lbs
12 box jumps @ 24 inches		 11m 21s
Performed as RX
Wendy Siddall 06/13/2012 Premier Martial Arts/Grand River CrossFit Increased Gravity "Increased Gravity"
3min AMRAP x 5 rounds, 1min between rounds
50m DB Farmer carry 50lbs/35lbs
20x Squats
50m DB Farmer carry
15x Push ups

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

Skill Development
Rope Climb
5x		 315 reps
Performed as RX
Grant Maulden 06/13/2012 CrossFit Eclipse None use the same load through out
30 front squats (115/75)
400 meter run
30 power snatch
400 meter run
30 power clean
400 meter run
30 deadlift		 20m 46s
Performed as RX
Kristen Drake 06/13/2012 CrossFit.com None WOD
Three rounds
Power Clean and Jerk-15 reps F95/M135
T2B-15 reps		 16m 09s
Workout Scaled
Steve Proto 06/13/2012 Crossfit H-town Fran Three rounds, 21-15- and 9 reps, for time of:
95 pound Thruster
Pull-ups		 9m 59s
Workout Scaled
dean sorrentino 06/13/2012 CrossFit ATP Diane 21-15-9 reps of:
225/155 pound Deadlift
Handstand push-ups		 5m 57s
Workout Scaled
Rick Thomas 06/13/2012 Summit YMCA Joan of Arc 30x Behind-the-neck thrusters at 65 pounds 11m 12s
Workout Scaled
Charlene Oudman 06/13/2012 Premier Martial Arts/Grand River CrossFit 06-12-2012 5 Rounds for time:
15 Box Jumps (24/20")
15 Kettlebell Swings (55/35 lbs)

Post time. Scale as needed.

Strength Development
Deadlift
5-5-5-5-5		 8m 15s
Performed as RX
David Mc 06/13/2012 None CrossFit.com 120612 For time:
Run 1600 meters
150 Double-unders
50 Burpees
Run 800 meters
100 Double-unders
35 Burpees
Run 400 meters
50 Double-unders
20 Burpees		 46m 53s
Workout Scaled
Jason Roberts 06/13/2012 Vertical Limit Fitness 6.13.12 5 RFT
50 Double Unders
200 Ft. Farmers Carry (70/55)
10 K2E
10 Burpees		 26m 34s
Workout Scaled
Joseph Lalonde 06/13/2012 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		 338 reps
Performed as RX
Joseph Lalonde 06/13/2012 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		 338 reps
Performed as RX
Nick Stevens 06/13/2012 Crossfit H-town Fran Three rounds, 21-15- and 9 reps, for time of:
95 pound Thruster
Pull-ups		 8m 26s
Workout Scaled
Chase Gentry 06/13/2012 Crossfit H-town Fran Three rounds, 21-15- and 9 reps, for time of:
95 pound Thruster
Pull-ups		 11m 57s
Performed as RX
Dennis Sukholutsky 06/12/2012 Crossfit H-town None 3 rounds for 30-20-10 reps of:
Row for calories
Toes to bar
Med ball front squats (M 50 lbs/F 40 lbs)
Kettlebell swings (M 55 lbs/F 35 lbs)		 15m 20s
Performed as RX
Coach Nick Sorrel 06/12/2012 Crossfit H-town None 3 rounds for 30-20-10 reps of:
Row for calories
Toes to bar
Med ball front squats (M 50 lbs/F 40 lbs)
Kettlebell swings (M 55 lbs/F 35 lbs)		 12m 26s
Performed as RX
Craig Ceccanti 06/12/2012 Crossfit H-town None 3 rounds for 30-20-10 reps of:
Row for calories
Toes to bar
Med ball front squats (M 50 lbs/F 40 lbs)
Kettlebell swings (M 55 lbs/F 35 lbs)		 19m 06s
Performed as RX
Jackie Geewax 06/12/2012 Crossfit H-town None 3 rounds for 30-20-10 reps of:
Row for calories
Toes to bar
Med ball front squats (M 50 lbs/F 40 lbs)
Kettlebell swings (M 55 lbs/F 35 lbs)		 25m 43s
Workout Scaled
Coach Acie N 06/12/2012 Crossfit H-town None 3 rounds for 30-20-10 reps of:
Row for calories
Toes to bar
Med ball front squats (M 50 lbs/F 40 lbs)
Kettlebell swings (M 55 lbs/F 35 lbs)		 15m 38s
Performed as RX
April Hedrick 06/12/2012 CrossFit Lake Mary None BMB 3

12min AMRAP

10m Farmers Walk

5 DB Thrusters

10m Weighted Lunge

10 DB GTO 5 each arm

RX= 35/55

Scaled /Master=25/40

 103 reps
Workout Scaled
Jason Bentz 06/12/2012 CrossFit Eclipse None 5RM Overhead Squat in 12 Minutes 155 lbs
Performed as RX
Liz Middleton 06/12/2012 Vertical Limit Fitness Split Jerk 1,1,1,1,1 55-75-85-95-105-115-120-125 lbs
Performed as RX
Liz Middleton 06/12/2012 Vertical Limit Fitness 6.12.12 4 /6 RFT
200m Hill sprints		 0m 35s
Performed as RX
Rose Bartl 06/12/2012 CrossFit Lake Mary Endurance WOD Drills:
BOF Pose
2 x 20 meter high knees
3 x 20 meter Schlap Hands
4 x 20 meter Bicycle Run
WOD:
3 Rounds for time:
Med Ball Shuttle Runs (Rx: 14/20) (4x10m)

 2m 53s
Performed as RX
Hillary Nykamp 06/12/2012 CrossFit Lake Mary None BMB 3

12min AMRAP

10m Farmers Walk

5 DB Thrusters

10m Weighted Lunge

10 DB GTO 5 each arm

RX= 35/55

Scaled /Master=25/40

 61 reps
Performed as RX
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