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Athlete Date Sort Location Workout Name Description Results
Emily M 04/24/2012 CrossFit Eclipse deadlift 5 rm 12 minutes to establish a 5rm deadlift 163 lbs
Performed as RX
Emily M 04/24/2012 CrossFit Eclipse 'do not cross' Five rounds
12 wall balls (20/14 lbs)
12 toes to bar		 8m 56s
Performed as RX
Amanda Tyner 04/24/2012 Crossfit H-town None 1000m Row
-then-
3rds
15 Thrusters 95/65lbs
10 Wall Climbs
-then-
1000m Run		 22m 37s
Performed as RX
Amanda Tyner 04/24/2012 Crossfit H-town Squat Clean and Jerk 2RM Squat Clean and Jerk 2-2-2-2-2 45-45-65-65-75 lbs
Performed as RX
Lisa Donnelly 04/24/2012 CrossFit Lake Mary None Wendler Back Squats

70% x 3

80% x 3

90% x 3

then

5 rounds for time of:

200m Run

50ft Walking Lunges

50ft Burpee Broad Jump		 21m 38s
Performed as RX
Fiona Alford 04/24/2012 Premier Martial Arts/Grand River CrossFit 04-24-2012 3 Rounds for time of:
15 DB thrusters 35lbs/20lbs
Row 300m

Post time. Scale as needed.

Skill Development
Muscle up progressions		 9m 13s
Performed as RX
brian alcorn 04/24/2012 CrossFit Lake Mary None Wendler Back Squats

70% x 3

80% x 3

90% x 3

then

5 rounds for time of:

200m Run

50ft Walking Lunges

50ft Burpee Broad Jump		 9m 31s
Performed as RX
Stacy Bentz 04/24/2012 CrossFit Eclipse deadlift 5 rm 12 minutes to establish a 5rm deadlift 173 lbs
Performed as RX
Stacy Bentz 04/24/2012 CrossFit Eclipse 'do not cross' Five rounds
12 wall balls (20/14 lbs)
12 toes to bar		 10m 02s
Workout Scaled
Karen Tass 04/24/2012 Crossfit H-town None 1000m Row
-then-
3rds
15 Thrusters 95/65lbs
10 Wall Climbs
-then-
1000m Run		 22m 00s
Workout Scaled
Russell C 04/24/2012 Premier Martial Arts/Grand River CrossFit 04-24-2012 3 Rounds for time of:
15 DB thrusters 35lbs/20lbs
Row 300m

Post time. Scale as needed.

Skill Development
Muscle up progressions		 6m 29s
Performed as RX
Joe VanGorder 04/24/2012 CrossFit.com CrossFit Games Open 12.5 Complete as many reps as possible in 7 minutes of the following rep scheme:
M 100 pound/F 65 pound Thruster, 3 reps
3 Chest to bar Pull-ups
100 pound Thruster, 6 reps
6 Chest to bar Pull-ups
100 pound Thruster, 9 reps
9 Chest to bar Pull-ups
100 pound Thruster, 12 reps
12 Chest to bar Pull-ups
100 pound Thruster, 15 reps
15 Chest to bar Pull-ups
100 pound Thruster, 18 reps
18 Chest to bar Pull-ups
100 pound Thruster, 21 reps
21 Chest to bar Pull-ups...

This is a timed workout. If you complete the round of 21, go on to 24. If you complete 24, go on to 27, etc.		 98 reps
Performed as RX
Valerie Anderson 04/24/2012 Crossfit H-town None 1000m Row
-then-
3rds
15 Thrusters 95/65lbs
10 Wall Climbs
-then-
1000m Run		 23m 40s
Performed as RX
Danielle Jensen 04/24/2012 CrossFit Eclipse 'do not cross' Five rounds
12 wall balls (20/14 lbs)
12 toes to bar		 8m 21s
Workout Scaled
Scott Anderson 04/24/2012 CrossFit.com None 100 Situps 2m 53s
Performed as RX
Scott Anderson 04/24/2012 Sheepdog CrossFit None Tabata Bottom to Bottom Squats
followed by 1 Mile Run		 106 reps
Performed as RX
Scott Anderson 04/24/2012 Sheepdog CrossFit 1 mile Run 1 mile 8m 08s
Performed as RX
mike pace 04/24/2012 boot camp MIni Marathon....#59 200m-26 push ups
200m-26 sit ups
200m-26 squats
200m-26 wall balls
200m-26 single unders
200m-26 ball slams
200m-26 burpees

me=20:45, durrl=16:37		 20m 45s
Performed as RX
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
Jen Stewart 04/23/2012 CrossFit ATP WOD Bring your running shoes and jumprope !!!! 46m 20s
Performed as RX
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
Mark Holt 04/23/2012 CrossFit Eclipse None 6 rounds
10 dumbbell thrusters (40/25 lbs)
10 burpees
10 weighted overhead waling lunges (45/25lbs) plate		 18m 38s
Performed as RX
John McCarthy 04/23/2012 CrossFit ATP WOD Bring your running shoes and jumprope !!!! 38m 25s
Workout Scaled
Mathew Krajacic 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		 10 rounds 13 reps
Performed as RX
Nyree Segui 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		 12 rounds 20 reps
Performed as RX
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