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Athlete Date Sort Location Workout Name Description Results
Lydia Johnson 03/30/2012 Vertical Limit Fitness Swim Endurance Day 1 Endurance Swim: Slow 1,400 m
Performed as RX
Haley McCord 03/30/2012 CrossFit Eclipse Savage 21-1-9 reps
deadlift (275/190lbs)
box jump (24/20")		 9m 40s
Performed as RX
Liz Middleton 03/30/2012 Vertical Limit Fitness Swim Endurance Day 1 Endurance Swim:
100 warm up
Endurance- slow and steady/focus on technique and breathing

300 NO Stopping; 1:20 break
200 no stopping; 1:00 break
100 no stopping; 0:45 break
50; 0:45 break
Back up the ladder same breaks -
50/ 0:45
100/ 0:45
200/ 1:00
250/ 0:45
50 cool down

 1,400 m
Performed as RX
Becky Dipiero 03/30/2012 CrossFit Eclipse Savage 21-1-9 reps
deadlift (275/190lbs)
box jump (24/20")		 9m 04s
Workout Scaled
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
Mike Schwimmer 03/30/2012 CrossFit Eclipse Savage 21-15-9 reps
deadlift (275/190lbs)
box jump (24/20")		 6m 01s
Workout Scaled
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
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
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
Cameron Maynard 03/30/2012 CrossFit Eclipse Savage 21-15-9 reps
deadlift (275/190lbs)
box jump (24/20")		 6m 03s
Performed as RX
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
Sarah Garrison 03/30/2012 CrossFit Eclipse Savage 21-15-9 reps
deadlift (275/190lbs)
box jump (24/20")		 6m 07s
Workout Scaled
Brian Carroll 03/30/2012 CrossFit Eclipse Savage 21-15-9 reps
deadlift (275/190lbs)
box jump (24/20")		 13m 49s
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
April Hedrick 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		 13m 52s
Workout Scaled
Jason Bentz 03/30/2012 CrossFit Eclipse Savage 21-15-9 reps
deadlift (275/190lbs)
box jump (24/20")		 15m 40s
Performed as RX
Rose Bartl 03/30/2012 CrossFit Lake Mary None 4 Rounds:
15 Slam Balls (Rx: F20/M30)
12 Box Jumps (Rx: F20/M24)
9 Hang Power Snatch (Rx: F55/M95)
150m Run		 15m 01s
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
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
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
Rocky Skocik 03/30/2012 CrossFit Eclipse Savage 21-15-9 reps
deadlift (275/190lbs)
box jump (24/20")		 10m 38s
Performed as RX
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
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
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
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