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Athlete Date Sort Location Workout Name Description Results
Rose Bartl 04/23/2012 CrossFit Lake Mary Travel WOD 10 Rock Jumps
1 mile run
10 Rock Jumps		 10m 10s
Performed as RX
Emily M 04/23/2012 CrossFit Eclipse None 6 rounds
10 dumbbell thrusters (40/25 lbs)
10 burpees
10 weighted overhead walking lunges (45/25lbs) plate		 14m 50s
Workout Scaled
Adriana Ouellette 04/23/2012 CrossFit Eclipse None 6 rounds
10 dumbbell thrusters (40/25 lbs)
10 burpees
10 weighted overhead walking lunges (45/25lbs) plate		 16m 59s
Performed as RX
Rocky Skocik 04/23/2012 CrossFit Eclipse None 6 rounds
10 dumbbell thrusters (40/25 lbs)
10 burpees
10 weighted overhead walking lunges (45/25lbs) plate		 16m 04s
Performed as RX
Johnny Phan 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		 22m 15s
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
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
Karen Tass 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		 34m 37s
Performed as RX
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
Kellie Bunyi 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		 34m 11s
Performed as RX
Craig Ceccanti 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		 27m 15s
Performed as RX
Linda Malone 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		 38m 56s
Performed as RX
Liz Middleton 04/23/2012 Vertical Limit Fitness Deadlift 3x5 at 70% 180-180-180 lbs
Performed as RX
Liz Middleton 04/23/2012 Vertical Limit Fitness Grace 135/95 pound Clean and Jerk, 30 reps 12m 48s
Performed as RX
Holly Lutes 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		 8 rounds 19 reps
Performed as RX
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
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
Anthony Rowe 04/23/2012 CrossFit ATP WOD Bring your running shoes and jumprope !!!! 48m 03s
Performed as RX
Aaron Schupp 04/23/2012 CrossFit Eclipse None 6 rounds
10 dumbbell thrusters (40/25 lbs)
10 burpees
10 weighted overhead walking lunges (45/25lbs) plate		 13m 47s
Performed as RX
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
Caleb Bergquist 04/23/2012 Vertical Limit Fitness 'Lydia' 4 RFT
18 DU
2 Turkish Get-ups (55/35)
8 Reverse Burpees w/ HSPU		 14m 51s
Performed as RX
colleen ortega 04/23/2012 home Squats Chair Squats 10-10-10 10m 00s
Performed as RX
Candace Stofer 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		 35m 00s
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
Beth Taruscio 04/23/2012 Vertical Limit Fitness Deadlift 3x5 at 70% 145 lbs
Performed as RX
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