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Athlete Date Sort Location Workout Name Description Results
Doug Decker 04/09/2012 Vertical Limit Fitness 4.9.12 For Time
21-15-9
Wallballs (20/16)
Pullups		 2m 57s
Performed as RX
Blaine Bacon 04/09/2012 Vertical Limit Fitness Back Squat Increase 2x5 @ 70% 15
1x20 @ 55%		 165 lbs
Performed as RX
Beth Taruscio 04/09/2012 Vertical Limit Fitness 4.9.12 For Time
21-15-9
Wallballs (20/16)
Pullups		 5m 48s
Workout Scaled
Beth Taruscio 04/09/2012 Vertical Limit Fitness Back Squat Increase 2x5 @ 70% 15
1x20 @ 55%		 135-135-95 lbs
Performed as RX
Beth Taruscio 04/09/2012 Vertical Limit Fitness The Seven Seven rounds for time of:
7 Handstand push-ups
135/95 pound Thruster, 7 reps
7 Knees to elbows
245/185 pound Deadlift, 7 reps
7 Burpees
7 Kettlebell swings, 2/1.5 pood
7 Pull-ups		 43m 58s
Workout Scaled
Mike Schwimmer 04/09/2012 CrossFit Eclipse None 25 walking lunges
20 pull ups
50 box jumps (20/16")
20 double unders
25 ring dips
20 knees to elbows
30 kettlebell swings (70/55 lbs)
30 sit ups
20 dumbbell squat cleans (35/20 lbs)
25 hip extensions
30 wall balls (20/14lbs)
3 rope climbs		 23m 53s
Performed as RX
Caleb Bergquist 04/09/2012 Vertical Limit Fitness 4.9.12 For Time
21-15-9
Wallballs (20/16)
Pullups		 6m 07s
Performed as RX
Caleb Bergquist 04/09/2012 Vertical Limit Fitness The Seven Seven rounds for time of:
7 Handstand push-ups
135/95 pound Thruster, 7 reps
7 Knees to elbows
245/185 pound Deadlift, 7 reps
7 Burpees
7 Kettlebell swings, 2/1.5 pood
7 Pull-ups		 53m 29s
Workout Scaled
Sabrina Cabreja 04/09/2012 CrossFit ATP Diane 5-3-1
Back Squat
70%x3
80%x3
90%x3 or almost failure

WOD:
Diane:
21-15-9
Deadlift (165/225)
HSPU
 7m 28s
Workout Scaled
Sherry Washington 04/09/2012 CrossFit Lake Mary None 3min AMRAP for 5 Rounds of

3 DL 115/155

5 Burpees

9 Air Squats

rest 1 min between rounds		 0m 01s
Performed as RX
Heather Z 04/09/2012 CrossFit Lake Mary None 3min AMRAP for 5 Rounds of

3 DL 115/155

5 Burpees

9 Air Squats

rest 1 min between rounds		 0m 01s
Performed as RX
Andrew Rios 04/09/2012 CrossFit Lake Mary None 5 Rounds

10 Hang Power Cleans @ 115
10 Push Press @ 115
10 Overhead Squats @115
150m Run		 24m 23s
Workout Scaled
David Holland 04/09/2012 Crossfit H-town None 7 Rounds
Every 3 min. Complete the Following
400m Run
10 T2B
3 Burpees

*If round is not finished in 3 min, next round starts where you left off.
* Score is number of rounds completed		 7 rounds 1 reps
Performed as RX
Lisa Donnelly 04/09/2012 CrossFit Lake Mary None 5 rounds 35 lbs. DL
35 lbs push press
35 lb OHS
150m run



9 Air Squats

rest 1 min between rounds		 22m 27s
Workout Scaled
Chris Pereira 04/09/2012 CR8 CrossFit Push Jerk Push Jerk 5 5 5 3 1 reps
 115-135-135-165-165 lbs
Performed as RX
Ashery Pereira 04/09/2012 CR8 CrossFit Push Jerk Push Jerk 5 5 5 3 1 reps
 75 lbs
Performed as RX
Ruel Ong 04/09/2012 CR8 CrossFit CR8 Remote 7 minutes
As many rounds as possible

5 jumping squats
5 hollow rock
5 superman
 9 rounds 11 reps
Performed as RX
Michael Silvas 04/09/2012 CR8 CrossFit Push Jerk Push Jerk 5 5 5 3 1 reps
135 155 165 175 185		 185 lbs
Performed as RX
Ian Mason 04/09/2012 CrossFit Eclipse None 25 walking lunges
20 pull ups
50 box jumps (20/16")
20 double unders
25 ring dips
20 knees to elbows
30 kettlebell swings (70/55 lbs)
30 sit ups
20 dumbbell squat cleans (35/20 lbs)
25 hip extensions
30 wall balls (20/14lbs)
3 rope climbs		 25m 41s
Workout Scaled
Ashley McConkay 04/09/2012 CrossFit Eclipse None 25 walking lunges
20 pull ups
50 box jumps (20/16")
20 double unders
25 ring dips
20 knees to elbows
30 kettlebell swings (70/55 lbs)
30 sit ups
20 dumbbell squat cleans (35/20 lbs)
25 hip extensions
30 wall balls (20/14lbs)
3 rope climbs		 23m 25s
Workout Scaled
Thomas De Cock 04/09/2012 Crossfit Antwerpen Kettlebell Shoulder Press Kettlebell Shoulder Press 8-8-8-8 32-32-32-32 kgs
Performed as RX
Thomas De Cock 04/09/2012 Crossfit Antwerpen Lucky Sevens 7min AMRAP

Box Jump 7
Burpee 7
Kettlebell Swing 7		 120 reps
Performed as RX
Krys Allen 04/09/2012 CrossFit Eclipse None 25 walking lunges
20 pull ups
50 box jumps (20/16")
20 double unders
25 ring dips
20 knees to elbows
30 kettlebell swings (70/55 lbs)
30 sit ups
20 dumbbell squat cleans (35/20 lbs)
25 hip extensions
30 wall balls (20/14lbs)
3 rope climbs		 17m 21s
Performed as RX
Max Budowsky 04/09/2012 None 04/09/12 5-3-1
Back Squat
70%x3
80%x3
90%x3 or almost failure

WOD:
Diane:
21-15-9
Deadlift (165/225)
HSPU
 7m 33s
Performed as RX
Roddy Goit 04/09/2012 Premier Martial Arts/Grand River CrossFit 7's "7's"
7 Pull-ups
7 Ring Dips

7 rounds for time
Courtesy of CrossFit Alaska

Post time. Scale as needed.

Strength Development
Overhead Squat
5-5-5-5-5

 9m 55s
Performed as RX
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