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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
Patrick 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		 21m 43s
Workout Scaled
Adriana Ouellette 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 52s
Workout Scaled
Colter Kruckeberg 04/09/2012 Crossfit H-town Front Squat 3RM Front Squat 3 rep max with 2 second pause at bottom 225 lbs
Performed as RX
Colter Kruckeberg 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 0 reps
Performed as RX
Emily M 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 24s
Workout Scaled
Johnny Phan 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 0 reps
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
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
Kellie Bunyi 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		 5 rounds 1 reps
Performed as RX
Kellie Bunyi 04/09/2012 Crossfit H-town Front Squat 3RM Front Squat 3 rep max with 2 second pause at bottom 45-65-75-85-90 lbs
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
Kirstin Grotzinger 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 17s
Workout Scaled
Candace Stofer 04/09/2012 Crossfit H-town Front Squat 3RM Front Squat 3 rep max with 2 second pause at bottom 45-65-75-85-90(2) lbs
Performed as RX
Candace Stofer 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		 5 rounds 1 reps
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
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
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
Robyn Wolverton 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 0 reps
Performed as RX
Red Dula 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 0 reps
Performed as RX
Red Dula 04/09/2012 Crossfit H-town Front Squat 3RM Front Squat 3 rep max with 2 second pause at bottom 135-155-155-175 lbs
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
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
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