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Athlete Date Sort Location Workout Name Description Results
Hailey Wagner 04/04/2012 CrossFit Eclipse None 21-15-9 reps
deadlift (225/185)
overhead squat (135/95)		 14m 37s
Performed as RX
Greg Segui 04/04/2012 Premier Martial Arts/Grand River CrossFit Helen Three rounds for time:
Run 400 meters
21 DB Swings 55/35
12 Pull-ups

Post time. Scale as needed.

Skill Development
Turkish Get-up
3x5 per side		 8m 54s
Performed as RX
Nyree Segui 04/04/2012 Premier Martial Arts/Grand River CrossFit Helen Three rounds for time:
Run 400 meters
21 DB Swings 55/35
12 Pull-ups

Post time. Scale as needed.

Skill Development
Turkish Get-up
3x5 per side		 10m 24s
Performed as RX
John Kavanaugh 04/04/2012 CrossFit ATP None WOD
1-2-3-4-5-6-7-8............
15 min.
Hang Power Snatch-F65/M95
T2R
Jump Slamball
 9 reps
Workout Scaled
Matthew Anderson 04/04/2012 CrossFit ATP None WOD
1-2-3-4-5-6-7-8............
15 min.
Hang Power Snatch-F65/M95
T2R
Jump Slamball
 10 reps
Workout Scaled
Fiona Alford 04/04/2012 Premier Martial Arts/Grand River CrossFit Helen Three rounds for time:
Run 400 meters
21 DB Swings 55/35
12 Pull-ups

Post time. Scale as needed.

Skill Development
Turkish Get-up
3x5 per side		 15m 37s
Workout Scaled
Anthony Rowe 04/04/2012 CrossFit ATP None WOD
1-2-3-4-5-6-7-8............
15 min.
Hang Power Snatch-F65/M95
T2R
Jump Slamball
 9 reps
Workout Scaled
Rocky Skocik 04/04/2012 CrossFit Eclipse None 21-15-9 reps
deadlift (225/185)
overhead squat (135/95)		 7m 21s
Workout Scaled
Gary Abramson 04/04/2012 CrossFit ATP None WOD
1-2-3-4-5-6-7-8............
15 min.
Hang Power Snatch-F65/M95
T2R
Jump Slamball
 10 reps
Workout Scaled
Doug Decker 04/04/2012 Vertical Limit Fitness 4.5.12 AMRAP 15 min
30 DU
10 Pullups
10 KB Swings (55/35)		 8 rounds 0 reps
Workout Scaled
Blaine Bacon 04/04/2012 Vertical Limit Fitness Swim Endurance 400m
300m
200m
100m
1-2 min rest in between each set		 1,000 m
Performed as RX
Blaine Bacon 04/04/2012 Vertical Limit Fitness 4.3.13 5 Rounds for time
10 SDHP (45/35)
12 Supermans
14 Barbell OH Lunge (45/35)
16 Ab mat situps
18 Push Press (45/35)
20 Mountain Climbers
 15m 51s
Workout Scaled
Blaine Bacon 04/04/2012 Vertical Limit Fitness Swim sprints 1- 50x2; 25s
2- 50x2; 30s
3- 50x2; 30s
4- 100m 		600 m
Performed as RX
Jordan Skocik 04/04/2012 CrossFit Eclipse None 21-15-9 reps
deadlift (225/185)
overhead squat (135/95)		 5m 47s
Workout Scaled
Caleb Bergquist 04/04/2012 Vertical Limit Fitness 4.5.12 AMRAP 15 min
30 DU
10 Pullups
10 KB Swings (55/35)		 5 rounds 40 reps
Workout Scaled
Sherry Washington 04/04/2012 CrossFit Lake Mary Brenton Five rounds for time of:
Bear crawl 100 feet
Standing broad-jump, 100 feet

Do three Burpees after every five broad-jumps. If you've got a twenty pound vest or body armor, wear it.		 23m 23s
Performed as RX
Heather Z 04/04/2012 CrossFit Lake Mary Brenton Five rounds for time of:
Bear crawl 100 feet
Standing broad-jump, 100 feet

Do three Burpees after every five broad-jumps. If you've got a twenty pound vest or body armor, wear it.		 12m 25s
Performed as RX
David Holland 04/04/2012 Crossfit H-town None As many rounds as possible in 8 minutes of:
10 Power Snatch 95/65
15 Situps
20 Double unders		 3 rounds 41 reps
Performed as RX
Mathew Krajacic 04/04/2012 Premier Martial Arts/Grand River CrossFit Helen Three rounds for time:
Run 400 meters
21 DB Swings 55/35
12 Pull-ups

Post time. Scale as needed.

Skill Development
Turkish Get-up
3x5 per side		 10m 56s
Performed as RX
Chris Pereira 04/04/2012 CR8 CrossFit CrossFit.com 040218 Four time:
Run 400 meters
25 Alligator push-ups
Run 400 meters
50 Hollow rocks
Run 400 meters
50 Sit-ups
Run 400 meters
50 Grasshoppers
 12m 37s
Performed as RX
Ashery Pereira 04/04/2012 CR8 CrossFit Power Clean Power clean
5-3-1
5x is 70% of max
3x is 80% of max
1x is 90% of max		 75 lbs
Performed as RX
Ashery Pereira 04/04/2012 CR8 CrossFit CrossFit.com 040218 Four time:
Run 400 meters
25 Alligator push-ups
Run 400 meters
50 Hollow rocks
Run 400 meters
50 Sit-ups
Run 400 meters
50 Grasshoppers
 15m 03s
Performed as RX
Mel Villo 04/04/2012 CR8 CrossFit Power Clean Power clean
5-3-1
5x is 70% of max
3x is 80% of max
1x is 90% of max		 75 lbs
Performed as RX
Mel Villo 04/04/2012 CR8 CrossFit CrossFit.com 040218 Four time:
Run 400 meters
25 Alligator push-ups
Run 400 meters
50 Hollow rocks
Run 400 meters
50 Sit-ups
Run 400 meters
50 Grasshoppers
 16m 30s
Performed as RX
K V 04/04/2012 CR8 CrossFit Power Clean Power clean
5-3-1
5x is 70% of max
3x is 80% of max
1x is 90% of max		 115-135-155 lbs
Performed as RX
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