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Athlete Date Sort Location Workout Name Description Results
Ashery Pereira 04/23/2012 CR8 CrossFit CrossFit.com 120419 For time:
Run 400 meters
95 pound Thruster, 21 reps
21 Pull-ups
Run 300 meters
95 pound Thruster, 15 reps
15 Pull-ups
Run 200 meters
95 pound Thruster, 9 reps
9 Pull-ups		 12m 26s
Workout Scaled
Ruel Ong 04/23/2012 CR8 CrossFit CrossFit.com 120419 For time:
Run 400 meters
95 pound Thruster, 21 reps
21 Pull-ups
Run 300 meters
95 pound Thruster, 15 reps
15 Pull-ups
Run 200 meters
95 pound Thruster, 9 reps
9 Pull-ups		 13m 49s
Workout Scaled
Esper Sarin 04/23/2012 CR8 CrossFit CrossFit.com 120419 For time:
Run 400 meters
95 pound Thruster, 21 reps
21 Pull-ups
Run 300 meters
95 pound Thruster, 15 reps
15 Pull-ups
Run 200 meters
95 pound Thruster, 9 reps
9 Pull-ups		 11m 31s
Workout Scaled
Denise Green 04/23/2012 CR8 CrossFit CrossFit.com 120419 For time:
Run 400 meters
95 pound Thruster, 21 reps
21 Pull-ups
Run 300 meters
95 pound Thruster, 15 reps
15 Pull-ups
Run 200 meters
95 pound Thruster, 9 reps
9 Pull-ups		 16m 49s
Workout Scaled
Ben Barber 04/23/2012 Copper Mountain CrossFit 4-23-2012 5 rounds

8 burpee box jumps

10 1 arm kb snatches

12 toes to bar		 12m 17s
Performed as RX
Antero Sarin 04/23/2012 CR8 CrossFit CrossFit.com 120419 For time:
Run 400 meters
95 pound Thruster, 21 reps
21 Pull-ups
Run 300 meters
95 pound Thruster, 15 reps
15 Pull-ups
Run 200 meters
95 pound Thruster, 9 reps
9 Pull-ups		 16m 43s
Performed as RX
John McCarthy 04/23/2012 CrossFit ATP WOD Bring your running shoes and jumprope !!!! 38m 25s
Workout Scaled
Michael Bernal 04/23/2012 CrossFit ATP WOD Bring your running shoes and jumprope !!!! 33m 28s
Workout Scaled
Michael Silvas 04/23/2012 CR8 CrossFit CrossFit.com 120419 For time:
Run 400 meters
95 pound Thruster, 21 reps
21 Pull-ups
Run 300 meters
95 pound Thruster, 15 reps
15 Pull-ups
Run 200 meters
95 pound Thruster, 9 reps
9 Pull-ups		 10m 15s
Performed as RX
Raul Santiago 04/23/2012 CrossFit ATP WOD Bring your running shoes and jumprope !!!! 35m 14s
Performed as RX
Ryan Evans 04/23/2012 CrossFit Lake Mary None 5 rounds of:

45 sec. ME C2B Pullups
15 sec. Rest
45 sec. 5 Front Squats 3 Push Jerks @ 135/95#
15 sec. Rest



Courtesy of Outlaw CrossFit		 138 reps
Workout Scaled
Jonathan Schabruch 04/23/2012 CrossFit.com Del For Time:
25 Burpees
Run 400 meters with a 20 pound medicine ball
25 Weighted pull-ups with a 20 pound dumbbell
Run 400 meters with a 20 pound medicine ball
25 Handstand push-ups
Run 400 meters with a 20 pound medicine ball
25 Chest-to-bar pull-ups
Run 400 meters with a 20 pound medicine ball
25 Burpees		 19m 11s
Performed as RX
Lauren Joens 04/23/2012 CrossFit Lake Mary None 5 rounds of:

45 sec. ME C2B Pullups
15 sec. Rest
45 sec. 5 Front Squats 3 Push Jerks @ 135/95#
15 sec. Rest



Courtesy of Outlaw CrossFit		 148 reps
Performed as RX
Amanda Tyner 04/23/2012 Crossfit H-town Filthy Fifty 50 Box jump, 24/20 inch box
50 Jumping pull-ups
50 Kettlebell swings, 35/25
Walking Lunge, 50 steps
50 Knees to elbows
50 Push press, 45/25 pounds
50 Situps
50 Wall ball shots, 20/14 pound ball
50 Burpees
50 Double unders		 25m 54s
Performed as RX
James Ferguson 04/23/2012 CrossFit.com Doctor's Orders Knee rehab workout
3x10 Leg raises (machine) @ 45 lbs
3x10 Leg curls (machine) @ setting 5

Added 2x10 pull-ups and dips 		10m 00s
Performed as RX
David D 04/23/2012 Vertical Limit Fitness Deadlift 3x5 at 70% 220# lbs
Performed as RX
David D 04/23/2012 Vertical Limit Fitness Grace 135 pound Clean and Jerk, 30 reps 4m 37s
Workout Scaled
Sean Devlin 04/23/2012 CrossFit Lake Mary None 5 rounds of:

45 sec. ME C2B Pullups
15 sec. Rest
45 sec. 5 Front Squats 3 Push Jerks @ 135/95#
15 sec. Rest



Courtesy of Outlaw CrossFit		 115 reps
Workout Scaled
Katelyn Hansen 04/23/2012 Copper Mountain CrossFit 4-23-2012 5 rounds

8 burpee box jumps

10 1 arm kb snatches

12 toes to bar		 13m 22s
Workout Scaled
Jason Scott 04/23/2012 Copper Mountain CrossFit 4-23-2012 5 rounds

8 burpee box jumps

10 1 arm kb snatches

12 toes to bar		 15m 00s
Performed as RX
Will COBB 04/23/2012 CrossFit ATP WOD Bring your running shoes and jumprope !!!! 49m 34s
Workout Scaled
Russell C 04/23/2012 Premier Martial Arts/Grand River CrossFit Sandbagging it "Sandbagging it"
15 min AMRAP of:
2 Sandbag Get-ups 40lbs/30lbs
10 Zercher squats
12 Lateral hops over sandbag

Post round and reps. Scale as needed.

Strength Development
Deadlift
5-5-5-5-5		 15 rounds 2 reps
Performed as RX
colleen ortega 04/23/2012 home Squats Chair Squats 10-10-10 10m 00s
Performed as RX
Scott Anderson 04/23/2012 ACSO Jack Complete as many rounds as possible in 20 minutes of:
115 pound Push press, 10 reps
10 KB Swings, 1.5 pood
10 Box jumps, 24 inch box		 8 rounds 5 reps
Performed as RX
Eric Hester 04/23/2012 Sheepdog CrossFit None 3 rounds of:

Run x 800 Meters
Clean (squat) x 30 Reps @ 50 Pounds
Burpee (honest) x 30 Reps		 37m 23s
Performed as RX
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