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Athlete Date Sort Location Workout Name Description Results
Eric Hester 04/10/2012 Sheepdog CrossFit 10k run, 5k run Run x 1.5 Miles 12m 26s
Performed as RX
Eric Hester 04/10/2012 Sheepdog CrossFit Bench Pyramid Bench Press

8-6-4-3-2-1-4 Bench Press		 Score: 170-180-190-200-210-220-190 lbs
Performed as RX
Nyree Segui 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

 6m 58s
Performed as RX
elaine lee 04/09/2012 CrossFit ATP 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
 08m 27s
Workout Scaled
Brooke Schupp 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		 19m 41s
Performed as RX
Becky Dipiero 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		 19m 09s
Workout Scaled
Dea Baeza 04/09/2012 CrossFit ATP 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
 5m 14s
Workout Scaled
Nick Hollingsworth 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		 18m 30s
Performed as RX
Mark Kuntz 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		 16m 49s
Performed as RX
Greg Segui 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

 4m 46s
Performed as RX
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
Brian Carroll 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		 28m 00s
Performed as RX
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
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
Maegan Blakeman 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		 22m 23s
Performed as RX
Anna Picorale 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		 18m 11s
Workout Scaled
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
Haley McCord 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		 18m 21s
Workout Scaled
Dennis Sukholutsky 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		 6 rounds 10 reps
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
Rose Bartl 04/09/2012 CrossFit Lake Mary None 5 Rounds for Time:
10 Hang Power Clean (Rx: F75/M115)
10 Push Press (Rx: F75/M115)
10 OHS (Rx: F75/M115)
150m Run		 20m 37s
Workout Scaled
Rocky Skocik 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		 19m 07s
Performed as RX
Osas Imade 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		 13m 33s
Performed as RX
Danielle Jensen 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		 20m 04s
Workout Scaled
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
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