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Athlete Date Sort Location Workout Name Description Results
Matt Rogers 06/12/2012 The Wod Cave None Back Squat 3-3
Back Squat 6		 62.5-72.5 kgs
82.5 kgs
Performed as RX
Matt Rogers 06/12/2012 The Wod Cave CrossFit.com 120604 21-15-9 reps for time of:
Hang squat clean, 50 pound dumbbells
Handstand push-ups		 9m 55s
Workout Scaled
Greg Segui 06/12/2012 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		 7m 43s
Performed as RX
Nyree Segui 06/12/2012 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 02s
Performed as RX
Valerie Blyleven 06/12/2012 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		 9m 04s
Performed as RX
Gary Abramson 06/12/2012 CrossFit ATP None WOD
Three rounds
Power Clean and Jerk-15 reps F95/M135
T2B-15 reps		 14m 49s
Workout Scaled
Doug Decker 06/12/2012 Vertical Limit Fitness Split Jerk 1,1,1,1,1 95,125,155,185,210 lbs
Performed as RX
Mike Schwimmer 06/12/2012 CrossFit Eclipse 120612 BB Gymnastics
1) 7X2 Clean off High Blocks 2 Split Jerks heavy but fast, rest 60 sec.
Strength
2) Back Squat: 1X8 @ 75%, 1X5 @ 85%, 1X3 @ 90%, 1X3 @ 95%, 1X3 @ 95% rest 2:00-3:00 between sets.		 1) 145 145 155 165 165 145 145 lbs
2) 195 205 225 240 240 lbs
Performed as RX
Caleb Bergquist 06/12/2012 Vertical Limit Fitness Split Jerk 1,1,1,1,1 205 lbs
Performed as RX
Lisa Donnelly 06/12/2012 CrossFit Lake Mary None 10 m farm walk with 10 lb kb
5 kb thrusters
10 m lunges
10 gto		 140 reps
Workout Scaled
K V 06/12/2012 CR8 CrossFit Cement Mixer - CFNE Cement Mixer
7 rounds of:
Every 3 minutes complete:
400 meter Run
12 Toes to Bars
 7 rounds 0 reps
Workout Scaled
Derrick Leavitt 06/12/2012 Copper Mountain CrossFit Aide 4 Rounds -
25 Burpee's
25 KBS
200 M Run		 23m 00s
Performed as RX
Jonathan Schabruch 06/12/2012 CrossFit.com CrossFit.com 120514 Overhead Squat 1-1-1-1-1-1-1 reps 175-185-195-205(0)-205-215(0)-215 lbs
Performed as RX
Amanda Tyner 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 54s
Performed as RX
Darren Polanski 06/12/2012 Crossfit H-town None 4 rounds for time of:
400m run
1 rope climb (15 ft)
20 wall balls (M 20 lbs/F 14 lbs)
1 rope climb

20 minute cutoff		 19m 57s
Performed as RX
Tim Hallman 06/12/2012 Reed Park throw those 'bows as many rounds as possible in 7 minutes
5 thrusters (135/95)
10 sumo deadlift high pull (70/55) kettlebell		 6 rounds 0 reps
Performed as RX
colleen ortega 06/12/2012 None None chair squats 20 x 4 15m 00s
Performed as RX
Charles Drake 06/12/2012 CrossFit.com Cindy Complete as many rounds in 20 minutes as you can of:
5 Pull-ups
10 Push-ups
15 Squats		 16 rounds 0 reps
Performed as RX
Scott Anderson 06/12/2012 CrossFit.com None Back Squat 1-1-1-1-1-1-1 165-175-185-195-205-215-225f lbs
Performed as RX
Scott Anderson 06/12/2012 CrossFit.com Death by Pullup With a continuously running clock do one pull-up the first minute, two pull-ups the second minute, three pull-ups the third minute... continuing as long as you are able.

Use as many sets each minute as needed.		 8 rounds 5 reps
Performed as RX
Alexandra Parks 06/12/2012 CrossFit LTX None 15 Min Amrap
10 kb swings 35#
15 burpee to pullup
5 sprints fwd/bkwrd		 4 rounds 0 reps
Performed as RX
Tim Price 06/12/2012 CrossFit.com crossfit.com 120608 "Hope"
3 Rounds
1 Minute of each then 1 minute rest between rounds
Burpees
Power Snatch 75 lb.
Box Jumps 24 '
Thruster 75 lb
Chest to Bar Pull-ups
 209 reps
Workout Scaled
Joker 06/12/2012 CrossFit.com 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		 163 reps
Workout Scaled
Joe VanGorder 06/12/2012 CrossFit.com CrossFit.com 120510 21-15-9 reps for time of:
L-pull-up
25 pound Weighted back extension		 9m 55s
Performed as RX
JP Hood 06/12/2012 CrossFit.com Death by Pullup With a continuously running clock do one pull-up the first minute, two pull-ups the second minute, three pull-ups the third minute... continuing as long as you are able.

Use as many sets each minute as needed.		 14 rounds 10 reps
Performed as RX
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