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Athlete Date Sort Location Workout Name Description Results
Mel Villo 05/09/2012 CR8 CrossFit Hot death-CFNE 1000 Meter Run
Then..
3 Rounds of:
10 Clean and Jerks (135, 95)
10 Chest to Bar Pull Ups
10 Burpees
Then..
1000 Meter Run
 23m 13s
Performed as RX
K V 05/09/2012 CR8 CrossFit Hot death-CFNE 1000 Meter Run
Then..
3 Rounds of:
10 Clean and Jerks (135, 95)
10 Chest to Bar Pull Ups
10 Burpees
Then..
1000 Meter Run
 22m 34s
Workout Scaled
Chris Dalalo 05/09/2012 CR8 CrossFit Hot death-CFNE 1000 Meter Run
Then..
3 Rounds of:
10 Clean and Jerks (135, 95)
10 Chest to Bar Pull Ups
10 Burpees
Then..
1000 Meter Run
 20m 23s
Workout Scaled
Rocky Skocik 05/09/2012 CrossFit Eclipse None 5 rounds
20 hand release push ups
40 air squats
200 meter run		 11m 37s
Performed as RX
Esper Sarin 05/09/2012 CR8 CrossFit Hot death-CFNE 1000 Meter Run
Then..
3 Rounds of:
10 Clean and Jerks (135, 95)
10 Chest to Bar Pull Ups
10 Burpees
Then..
1000 Meter Run
 22m 19s
Workout Scaled
Antero Sarin 05/09/2012 CR8 CrossFit Hot death-CFNE 1000 Meter Run
Then..
3 Rounds of:
10 Clean and Jerks (135, 95)
10 Chest to Bar Pull Ups
10 Burpees
Then..
1000 Meter Run
 23m 35s
Performed as RX
Stacy Bentz 05/09/2012 CrossFit Eclipse None 5 rounds
20 hand release push ups
40 air squats
200 meter run		 15m 09s
Performed as RX
Colter Kruckeberg 05/09/2012 Crossfit H-town None 3 rounds for time of:
800m run
21 pullups
15 burpees
9 Power Snatch 95/65		 26m 25s
Performed as RX
Thomas De Cock 05/09/2012 Crossfit Antwerpen Front Squat 5RM Front Squat 5-5-5 40-60-80 kgs
Performed as RX
Thomas De Cock 05/09/2012 Crossfit Antwerpen Pull-Ups, Box Jumps, Hang Power Snatch Pull-Up 30
Box Jump 20
Hang Power Snatch 10
Box Jump 20
Pull-Up 30		 5m 56s
Workout Scaled
JP Hood 05/09/2012 CrossFit.com The Chief Max rounds in 3 minutes of:
135 pound Power cleans, 3 reps
6 Push-ups
9 Squats
Rest 1 minute. Repeat for a total of 5 cycles.		 16 rounds 14 reps
Performed as RX
Andrew Rios 05/09/2012 CrossFit Lake Mary None 10 Min AMRAP of Cindy

5 Pull Ups
10 Push Ups
15 Air Squats		 12 rounds 1 reps
Performed as RX
L Cannon 05/09/2012 CrossFit.com None 4 rds for time
Shoulder to over head 45 lbs
Overhead squat 20 lbs
Pull ups 		10m 015s
Workout Scaled
Lydia Johnson 05/09/2012 Vertical Limit Fitness 5.9.12 AMRAP 10 minutes
10 SDHP (75/45)
15 T2B
20 DU		 2 rounds 27 reps
Performed as RX
David Holland 05/09/2012 Crossfit H-town None 3 rounds for time of:
800m run
21 pullups
15 burpees
9 Power Snatch 95/65		 22m 41s
Performed as RX
Gary Abramson 05/09/2012 CrossFit ATP WOD WOD
Three rounds
Sleds 200 ft heavy
50 dubs
Wallball-15 reps
 17m 03s
Workout Scaled
Amanda Tyner 05/09/2012 Crossfit H-town None 3 rounds for time of:
800m run
21 pullups
15 burpees
9 Power Snatch 95/65		 28m 38s
Performed as RX
Jen Priestman 05/09/2012 Premier Martial Arts/Grand River CrossFit Matt's Tires "Matt's Tires"
15min AMRAP of:
5 Burpees
10 Tire Flips
15 Double Unders

Post rounds. Scale as needed.

Strength Development
Power Cleans
5-5-5-5-5		 9 rounds 9 reps
Performed as RX
Karen Janak 05/09/2012 Crossfit H-town None 3 rounds for time of:
800m run
21 pullups
15 burpees
9 Power Snatch 95/65		 35m 00s
Workout Scaled
Kellie Bunyi 05/09/2012 Crossfit H-town None 3 rounds for time of:
800m run
21 pullups
15 burpees
9 Power Snatch 95/65		 32m 10s
Workout Scaled
Nikiya Walden 05/09/2012 CrossFit Harford None Strength - Bench press - using a training weight of 90% of your 1rm perform the following:
5 reps@65%
5 reps@75%
5 plus reps@85%

WOD:

15min amrap of:
7 squat cleans 95/65#
2 rope climbs
15 push-ups


 6 rounds 17 reps
Workout Scaled
LaLa Lesinski 05/09/2012 CrossFit ATP WOD WOD
Three rounds
Sleds 200 ft heavy
50 dubs
Wallball-15 reps
 17m 13s
Performed as RX
Ashery Pereira 05/09/2012 CR8 CrossFit Hot death-CFNE 1000 Meter Run
Then..
3 Rounds of:
10 Clean and Jerks (135, 95)
10 Chest to Bar Pull Ups
10 Burpees
Then..
1000 Meter Run
 21m 10s
Workout Scaled
Scott Anderson 05/09/2012 Sheepdog CrossFit None 50 Air Squat
50 HR Pushup
50 Tuck Jump
50 4-ct Mountain Climber		 6m 35s
Performed as RX
Danielle Jensen 05/09/2012 CrossFit Eclipse None 5 rounds
20 hand release push ups
40 air squats
200 meter run		 15m 23s
Workout Scaled
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