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Athlete Date Sort Location Workout Name Description Results
Heather Z 03/26/2012 CrossFit Lake Mary None 5 Deadlifts 115/75#
5 Hang Power Cleans 115/75#
5 Push Jerks 115/75#
Run 400m
2 rounds of the BB complex
Run 400m
1 round of the BB complex



Courtsey of Outlaw CrossFit		 12m 20s
Workout Scaled
Andrew Rios 03/26/2012 CrossFit Lake Mary None 5 Deadlifts 115/75#
5 Hang Power Cleans 115/75#
5 Push Jerks 115/75#
Run 400m
2 rounds of the BB complex
Run 400m
1 round of the BB complex



Courtsey of Outlaw CrossFit		 16m 51s
Workout Scaled
David Holland 03/26/2012 Crossfit H-town None 6000m Row
every three minutes, stop rowing. Partner standing does 6 Burpees and switches
30min Cutoff		 25m 53s
Performed as RX
Lisa Donnelly 03/26/2012 CrossFit Lake Mary None 5 Deadlifts 115/75#
5 Hang Power Cleans 115/75#
5 Push Jerks 115/75#
Run 400m
2 rounds of the BB complex
Run 400m
1 round of the BB complex



Courtsey of Outlaw CrossFit		 16m 57s
Workout Scaled
Mathew Krajacic 03/26/2012 Premier Martial Arts/Grand River CrossFit 03-26-2012 8 AMRAP
10 Hand Release Push Up
10 Toes 2 Bar
10 DB swings 50/35

Post rounds. Scale as needed.

Strength Development
Overhead Squat
5-5-5-5-5		 4 rounds 24 reps
Performed as RX
Ashery Pereira 03/26/2012 CR8 CrossFit AMRAP 26 MAR AMRAP 12 Minutes:

200 Meter Run
10 Front Squats (115#/85#)
12 Hand release push ups

 5 rounds 0 reps
Workout Scaled
Mel Villo 03/26/2012 CR8 CrossFit AMRAP 26 MAR AMRAP 12 Minutes:

200 Meter Run
10 Front Squats (115#/85#)
12 Hand release push ups

 4 rounds 11 reps
Workout Scaled
K V 03/26/2012 CR8 CrossFit AMRAP 26 MAR AMRAP 12 Minutes:

200 Meter Run
10 Front Squats (115#/85#)
12 Hand release push ups

 5 rounds 0 reps
Workout Scaled
Chris Dalalo 03/26/2012 CR8 CrossFit AMRAP 26 MAR AMRAP 12 Minutes:

200 Meter Run
10 Front Squats (115#/85#)
12 Hand release push ups

 5 rounds 17 reps
Workout Scaled
Ruel Ong 03/26/2012 CR8 CrossFit CR8 Remote On Min Every Min for 7 minutes:

10 Jump Lunges
15 Goblet Squats w/ KB
20 Sit Ups
 315 reps
Performed as RX
Esper Sarin 03/26/2012 CR8 CrossFit AMRAP 26 MAR AMRAP 12 Minutes:

200 Meter Run
10 Front Squats (115#/85#)
12 Hand release push ups

 4 rounds 16 reps
Workout Scaled
Kellie Huston 03/26/2012 CrossFit Lake Mary None 5 Deadlifts 115/75#
5 Hang Power Cleans 115/75#
5 Push Jerks 115/75#
Run 400m
2 rounds of the BB complex
Run 400m
1 round of the BB complex



Courtsey of Outlaw CrossFit		 12m 10s
Workout Scaled
Ben Barber 03/26/2012 Copper Mountain CrossFit 5 x 3 Back Squat 3x3x3x3x3 Squat 345 lbs
Performed as RX
Ben Barber 03/26/2012 Copper Mountain CrossFit 03-26-2012 8 AMRAP

5 KB Snatch
7 Box Jump
9 Goblet Squat
 4 rounds 14 reps
Performed as RX
Katharine Silvas 03/26/2012 CR8 CrossFit CR8 Remote On Min Every Min for 7 minutes:

10 Jump Lunges
15 Goblet Squats w/ KB
20 Sit Ups
 315 reps
Performed as RX
Barbara Butterfield 03/26/2012 Copper Mountain CrossFit 03-26-2012 8 AMRAP

5 KB Snatch
7 Box Jump
9 Goblet Squat
 4m 00s
Workout Scaled
Barbara Butterfield 03/26/2012 Copper Mountain CrossFit 5 x 3 Back Squat 3x3x3x3x3 Squat 55 when up 5-10 to =85 lbs
Performed as RX
John McCarthy 03/26/2012 CrossFit ATP WOD Start 400 meters
Slamball
Jump Squat
Pullups
Pushup release
Push Press-F65/M95
Double Unders
Back Squat
Box Jumps
Ring Dips
T2B
Finish 400 meters
*35 reps of everything!		 33m 07s
Workout Scaled
Benn Armstrong 03/26/2012 Copper Mountain CrossFit 5 x 3 Back Squat 3x3x3x3x3 Squat 135 lbs
Performed as RX
Benn Armstrong 03/26/2012 Copper Mountain CrossFit 03-26-2012 8 AMRAP

5 KB Snatch
7 Box Jump
9 Goblet Squat
 8m 00s
Workout Scaled
Raul Santiago 03/26/2012 CrossFit ATP WOD Start 400 meters
Slamball
Jump Squat
Pullups
Pushup release
Push Press-F65/M95
Double Unders
Back Squat
Box Jumps
Ring Dips
T2B
Finish 400 meters
*35 reps of everything!		 27m 54s
Performed as RX
Ryan Evans 03/26/2012 CrossFit Lake Mary None 5 Deadlifts 115/75#
5 Hang Power Cleans 115/75#
5 Push Jerks 115/75#
Run 400m
2 rounds of the BB complex
Run 400m
1 round of the BB complex



Courtsey of Outlaw CrossFit		 18m 15s
Workout Scaled
Garrett Smith 03/26/2012 Copper Mountain CrossFit 5 x 3 Back Squat 3x3x3x3x3 Squat 95, 115, 145, 175, 210 lbs
Performed as RX
Garrett Smith 03/26/2012 Copper Mountain CrossFit 03-26-2012 8 AMRAP

5 KB Snatch
7 Box Jump
9 Goblet Squat
 8m 00s
Workout Scaled
Danny VanWagnen 03/26/2012 Comet Crossfit None 5 rounds
21 Sumo Deadlift high pull RX 75#
12 push press RX 75#		 18m 35s
Performed as RX
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