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Athlete Date Sort Location Workout Name Description Results
Cameron Maynard 03/30/2012 CrossFit Eclipse Savage 21-15-9 reps
deadlift (275/190lbs)
box jump (24/20")		 6m 03s
Performed as RX
Demetri Rapanos 03/30/2012 CrossFit ATP Helen Three rounds for time:
Run 400 meters
KB Swing-21 reps F16/M24
12 Pull-ups		 11m 25s
Workout Scaled
Heather Z 03/30/2012 CrossFit Lake Mary None 4 Rounds

15 Slam Balls 20/30

12 Box Jumps 20/24

9 Hang Power Snatch 55/95

150m Run		 9m 57s
Workout Scaled
Sarah Garrison 03/30/2012 CrossFit Eclipse Savage 21-15-9 reps
deadlift (275/190lbs)
box jump (24/20")		 6m 07s
Workout Scaled
Lisa Donnelly 03/30/2012 CrossFit Lake Mary None 4 Rounds

15 Slam Balls 20/30

12 Box Jumps 20/24

9 Hang Power Snatch 55/95

150m Run		 17m 23s
Workout Scaled
Mathew Krajacic 03/30/2012 Premier Martial Arts/Grand River CrossFit 03-30-2012 Time Trial

Run 10min for Distance.

Post distance. Scale as needed.

Strength Development
Hang Power Snatch
5-5-5-5-5		 1.50 mi
Performed as RX
Mel Villo 03/30/2012 CR8 CrossFit Del For Time:
25 Burpees
Run 400 meters with a 20 pound medicine ball
25 Weighted pull-ups with a 20 pound dumbbell
Run 400 meters with a 20 pound medicine ball
25 Handstand push-ups
Run 400 meters with a 20 pound medicine ball
25 Chest-to-bar pull-ups
Run 400 meters with a 20 pound medicine ball
25 Burpees
 22m 17s
Workout Scaled
K V 03/30/2012 CR8 CrossFit Del For Time:
25 Burpees
Run 400 meters with a 20 pound medicine ball
25 Weighted pull-ups with a 20 pound dumbbell
Run 400 meters with a 20 pound medicine ball
25 Handstand push-ups
Run 400 meters with a 20 pound medicine ball
25 Chest-to-bar pull-ups
Run 400 meters with a 20 pound medicine ball
25 Burpees
 22m 27s
Workout Scaled
Chris Dalalo 03/30/2012 CR8 CrossFit Del For Time:
25 Burpees
Run 400 meters with a 20 pound medicine ball
25 Weighted pull-ups with a 20 pound dumbbell
Run 400 meters with a 20 pound medicine ball
25 Handstand push-ups
Run 400 meters with a 20 pound medicine ball
25 Chest-to-bar pull-ups
Run 400 meters with a 20 pound medicine ball
25 Burpees
 18m 51s
Workout Scaled
Ruel Ong 03/30/2012 CR8 CrossFit CR8 Remote 10!
(10,9,8...3,2,1) reps rounds of:

Burpees
Push ups
Sit ups
 8m 02s
Performed as RX
Esper Sarin 03/30/2012 CR8 CrossFit Del For Time:
25 Burpees
Run 400 meters with a 20 pound medicine ball
25 Weighted pull-ups with a 20 pound dumbbell
Run 400 meters with a 20 pound medicine ball
25 Handstand push-ups
Run 400 meters with a 20 pound medicine ball
25 Chest-to-bar pull-ups
Run 400 meters with a 20 pound medicine ball
25 Burpees
 20m 53s
Workout Scaled
Denise Green 03/30/2012 CR8 CrossFit Del For Time:
25 Burpees
Run 400 meters with a 20 pound medicine ball
25 Weighted pull-ups with a 20 pound dumbbell
Run 400 meters with a 20 pound medicine ball
25 Handstand push-ups
Run 400 meters with a 20 pound medicine ball
25 Chest-to-bar pull-ups
Run 400 meters with a 20 pound medicine ball
25 Burpees
 19m 00s
Workout Scaled
Barbara Butterfield 03/30/2012 Copper Mountain CrossFit Angie For time:
100 Pull-ups
100 Push-ups
100 Sit-ups
100 Squats		 24m 13s
Workout Scaled
Antero Sarin 03/30/2012 CR8 CrossFit Del For Time:
25 Burpees
Run 400 meters with a 20 pound medicine ball
25 Weighted pull-ups with a 20 pound dumbbell
Run 400 meters with a 20 pound medicine ball
25 Handstand push-ups
Run 400 meters with a 20 pound medicine ball
25 Chest-to-bar pull-ups
Run 400 meters with a 20 pound medicine ball
25 Burpees
 25m 15s
Workout Scaled
Karl Zabel 03/30/2012 Copper Mountain CrossFit Angie For time:
100 Pull-ups
100 Push-ups
100 Sit-ups
100 Squats		 18m 39s
Performed as RX
John McCarthy 03/30/2012 CrossFit ATP Helen Three rounds for time:
Run 400 meters
KB Swing-21 reps F16/M24
12 Pull-ups		 12m 17s
Workout Scaled
Michael Silvas 03/30/2012 CR8 CrossFit Del For Time:
25 Burpees
Run 400 meters with a 20 pound medicine ball
25 Weighted pull-ups with a 20 pound dumbbell
Run 400 meters with a 20 pound medicine ball
25 Handstand push-ups
Run 400 meters with a 20 pound medicine ball
25 Chest-to-bar pull-ups
Run 400 meters with a 20 pound medicine ball
25 Burpees
 19m 16s
Performed as RX
Benn Armstrong 03/30/2012 Copper Mountain CrossFit Angie For time:
100 Pull-ups
100 Push-ups
100 Sit-ups
100 Squats		 26m 19s
Workout Scaled
Raul Santiago 03/30/2012 CrossFit ATP Helen Three rounds for time:
Run 400 meters
KB Swing-21 reps F16/M24
12 Pull-ups		 10m 25s
Performed as RX
James Ferguson 03/30/2012 CrossFit.com Barbara Five rounds, each for time of:
20 Pull-ups
30 Push-ups
40 Sit-ups
50 Squats

Rest precisely three minutes between each round.		 25m 06s
Performed as RX
Scott Anderson 03/30/2012 CrossFit.com None 8 rounds of:
20 sec HR Pushups
10 sec Rest
20 sec Jumping Lunges
10 sec Rest		 202 reps
Performed as RX
Chris Avery 03/30/2012 Sheepdog CrossFit Barbara Five rounds, each for time of:
20 Pull-ups
30 Push-ups
40 Sit-ups
50 Squats

Rest precisely three minutes between each round.		 47m 22s
Performed as RX
Eric Hester 03/30/2012 Sheepdog CrossFit Barbara 5 rounds of:

Pull-up (kipping) x 20 Reps
Push-up (honest) x 30 Reps
Sit-up (floor) x 40 Reps
Air Squat (honest) x 50 Reps
Rest x 3 minutes

 54m 33s
Performed as RX
Karen Janak 03/29/2012 Crossfit H-town CrossFit Games Open 11.4 Complete as many rounds and reps as possible in 10 minutes of:
60 Bar-facing burpees
120 pound Overhead squat, 30 reps
10 Muscle-ups		 0 rounds 90 reps
Workout Scaled
Karen Janak 03/29/2012 Crossfit H-town CrossFit Games Open 11.4 Complete as many rounds and reps as possible in 10 minutes of:
60 Bar-facing burpees
120 pound Overhead squat, 30 reps
10 Muscle-ups		 90 rounds 0 reps
Workout Scaled
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