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Athlete Date Sort Location Workout Name Description Results
Becky Dipiero 04/10/2012 CrossFit Eclipse back squat 3 rm 12 minutes to establish your 3rm back squat 140 lbs
Performed as RX
Becky Dipiero 04/10/2012 CrossFit Eclipse None 15 minute amrap
20 air squats
10 ring dips		 14 rounds 7 reps
Workout Scaled
Patrick McCord 04/10/2012 CrossFit Eclipse None 15 minute amrap
20 air squats
10 ring dips		 7 rounds 26 reps
Performed as RX
Patrick McCord 04/10/2012 CrossFit Eclipse back squat 3 rm 12 minutes to establish your 3rm back squat 195 lbs
Performed as RX
Rose Bartl 04/10/2012 CrossFit Lake Mary Fran Wendler Week 4 Deload:
Back Squat (% based on Wendler 1 RM)
40% x 5 (50 lbs.)
50% x 5 (65 lbs.)
60% x 5 (75 lbs.)
then Fran WOD:
Three rounds, 21-15-9 reps for time:
Thrusters (Rx: M95/F65)
Pull-ups		 6m 50s
Workout Scaled
Hillary Nykamp 04/10/2012 CrossFit Lake Mary None Wendler Week 4 Back Squats
40% x 5 reps
50% x 5 reps
60% x 5 reps

"Fran"
21-15-9
Thrusters 65/95
Pull-ups		 5m 06s
Workout Scaled
Danielle Jensen 04/10/2012 CrossFit Eclipse None 15 minute amrap
20 air squats
10 ring dips		 11 rounds 5 reps
Workout Scaled
Danielle Jensen 04/10/2012 CrossFit Eclipse back squat 3 rm 12 minutes to establish your 3rm back squat 153 lbs
Performed as RX
Mark Kuntz 04/10/2012 CrossFit Eclipse back squat 3 rm 12 minutes to establish your 3rm back squat 245 lbs
Performed as RX
Mark Kuntz 04/10/2012 CrossFit Eclipse None 15 minute amrap
20 air squats
10 ring dips		 13 rounds 24 reps
Performed as RX
Michael Chase 04/10/2012 CrossFit ATP WOD WOD:
3 Rounds:
Power Snatch 12 (65/95)
Box Jumps 15
Rope Climb 3 (9 mod.)
 14m 25s
Workout Scaled
Michelle Smith 04/10/2012 CrossFit ATP WOD WOD:
3 Rounds:
Power Snatch 12 (65/95)
Box Jumps 15
Rope Climb 3 (9 mod.)
 10m 53s
Performed as RX
Jameel Abdullah 04/10/2012 CrossFit ATP Skill/Strength Skill/Strength
Skill
Snatch-progression
Strength-3-3-3-3-3-3-3

 165 lbs
Performed as RX
Jameel Abdullah 04/10/2012 CrossFit ATP WOD WOD:
3 Rounds:
Power Snatch 12 (65/95)
Box Jumps 15
Rope Climb 3 (9 mod.)
 10m 21s
Performed as RX
elaine lee 04/10/2012 CrossFit ATP WOD WOD:
3 Rounds:
Power Snatch 12 (65/95)
Box Jumps 15
Rope Climb 3 (9 mod.)
 16m 34s
Performed as RX
Greg Segui 04/10/2012 Premier Martial Arts/Grand River CrossFit 04-10-2012 3 rounds for time:
Walking lunge steps 100 ft
10x Handstand push-ups

Post time. Scale as needed.

Skill Development
Double Unders
3x30		 2m 32s
Performed as RX
Nyree Segui 04/10/2012 Premier Martial Arts/Grand River CrossFit 04-10-2012 3 rounds for time:
Walking lunge steps 100 ft
10x Handstand push-ups

Post time. Scale as needed.

Skill Development
Double Unders
3x30		 3m 55s
Performed as RX
John Kavanaugh 04/10/2012 CrossFit ATP WOD WOD:
3 Rounds:
Power Snatch 12 (65/95)
Box Jumps 15
Rope Climb 3 (9 mod.)
 11m 54s
Workout Scaled
Fiona Alford 04/10/2012 Premier Martial Arts/Grand River CrossFit 04-10-2012 3 rounds for time:
Walking lunge steps 100 ft
10x Handstand push-ups

Post time. Scale as needed.

Skill Development
Double Unders
3x30		 4m 25s
Workout Scaled
David Clark 04/10/2012 CrossFit Eclipse None 15 minute amrap
20 air squats
10 ring dips		 7 rounds 20 reps
Workout Scaled
David Clark 04/10/2012 CrossFit Eclipse back squat 3 rm 12 minutes to establish your 3rm back squat 245-245-245 lbs
Performed as RX
Rocky Skocik 04/10/2012 CrossFit Eclipse back squat 3 rm 12 minutes to establish your 3rm back squat 225 lbs
Performed as RX
Rocky Skocik 04/10/2012 CrossFit Eclipse None 15 minute amrap
20 air squats
10 ring dips		 10 rounds 22 reps
Workout Scaled
Mike Schwimmer 04/10/2012 CrossFit Eclipse None 15 minute amrap
20 air squats
10 ring dips		 9 rounds 18 reps
Performed as RX
Mike Schwimmer 04/10/2012 CrossFit Eclipse back squat 3 rm 12 minutes to establish your 3rm back squat 240 lbs
Performed as RX
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