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Athlete Date Sort Location Workout Name Description Results
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
Caleb Bergquist 06/12/2012 Vertical Limit Fitness Split Jerk 1,1,1,1,1 205 lbs
Performed as RX
Doug Decker 06/12/2012 Vertical Limit Fitness Split Jerk 1,1,1,1,1 95,125,155,185,210 lbs
Performed as RX
Stephen Martin 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)		 16m 13s
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
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
Derrick Leavitt 06/12/2012 Copper Mountain CrossFit Aide 4 Rounds -
25 Burpee's
25 KBS
200 M Run		 23m 00s
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
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
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
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
Duncan Wallace 06/12/2012 Crossfit Fuse None 21-15-9; 24" box jump,35lb kettle bell swings,20lb jumping ball slams, 55lb 150m sand bag run 2 total 11m 15s
Workout Scaled
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
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
Joseph Lalonde 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 46s
Performed as RX
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
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
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
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
colleen ortega 06/12/2012 None None chair squats 20 x 4 15m 00s
Performed as RX
Valerie J Scott 06/12/2012 None None 15/10/5

row for calories
toes to bar
smash ball squats
kettle bells		 15m 19s
Workout Scaled
Matt Rogers 06/11/2012 The Wod Cave None Shoulder Press 5-5
Shoulder Press 8		 32.5-37.5 kgs
42.5 kgs
Performed as RX
Patty Arechabaleta 06/11/2012 CrossFit ATP None WOD
"Jorge 44"
Air Squats
Pull ups
Body weight walking lunges
Push up release
440 meters
Hang Power cleans-95/65
Vsit ups
Spiderman pushups
KB swings-24/16
Burpees
Pushpress-95/65		 27m 51s
Workout Scaled
C Drake 06/11/2012 CrossFit.com Hope Three rounds of:
Burpees
75 pound Power snatch (40)
Box jump, 24" box
75 pound Thruster (50)
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		 159 reps
Workout Scaled
Randy Coleman 06/11/2012 CrossFit ATP None WOD
"Jorge 44"
Air Squats
Pull ups
Body weight walking lunges
Push up release
440 meters
Hang Power cleans-95/65
Vsit ups
Spiderman pushups
KB swings-24/16
Burpees
Pushpress-95/65		 42m 10s
Workout Scaled
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