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Athlete Date Sort Location Workout Name Description Results
Nyree Segui 03/13/2012 Premier Martial Arts/Grand River CrossFit 03-13-2012 Three rounds for time of:
Row 300 meters
20 Wallball shots, 20lbs/15lbs

Post time. Scale as needed.

Strength Development
Hang Power Clean
5-5-5-5-5		 7m 53s
Performed as RX
Teresa VanMarrum 03/13/2012 Premier Martial Arts/Grand River CrossFit 03-13-2012 Three rounds for time of:
Row 300 meters
20 Wallball shots, 20lbs/15lbs

Post time. Scale as needed.

Strength Development
Hang Power Clean
5-5-5-5-5		 6m 42s
Performed as RX
Cam Reimer 03/13/2012 CrossFit Eclipse None 7 rounds
7 x front squat (165/115 lbs)
7 x chest to bar pull ups		 10m 33s
Workout Scaled
Lydia Johnson 03/13/2012 Vertical Limit Fitness Sandbag Run Team WOD 200m sandbag run - 60 lbs (clean from ground)
kb swings (as many as possible)
mountain climbers (as many as possible)
rest
- 1 person running, 1 person on kb swings, 1 person on mtn climbers 		3 rounds 0 reps
Performed as RX
ROBERT BISCHOFF 03/13/2012 CrossFit Lake Mary None Work up to 1rm on Back Squat then

1 set of 5 @ 50% of 1rm

1 set of 5 @ 60% of 1 rm

1 set all out @ 70% of 1 rm

then a 7min AMRAP

10 Hang Squat Cleans 75/95

10 Vertical Bar Jumps		 4 rounds 8 reps
Workout Scaled
Christopher Palacios 03/13/2012 CrossFit ATP WOD 21-15-9
Hang Snatch-F65/M95
400 meters		 17m 36s
Workout Scaled
Mike Schwimmer 03/13/2012 CrossFit Eclipse split jerk 12 minutes to find 5 rm on split jerk 135 lbs
Performed as RX
Mike Schwimmer 03/13/2012 CrossFit Eclipse None 7 rounds
7 x front squat (165/115 lbs)
7 x chest to bar pull ups		 14m 23s
Workout Scaled
Brett Dunham 03/13/2012 Vertical Limit Fitness C-VAN 3 Rounds For Time
14 squats
12 TGU (35/25#)
34 burpee box jumps (24/20)		 26m 28s
Performed as RX
Cameron Maynard 03/13/2012 CrossFit Eclipse split jerk 12 minutes to find 5 rm on split jerk 185 lbs
Performed as RX
Cameron Maynard 03/13/2012 CrossFit Eclipse None 7 rounds
7 x front squat (165/115 lbs)
7 x chest to bar pull ups		 10m 49s
Performed as RX
Margaret Abrante 03/13/2012 CrossFit Lake Mary None Work up to 1rm on Back Squat then

1 set of 5 @ 50% of 1rm

1 set of 5 @ 60% of 1 rm

1 set all out @ 70% of 1 rm

then a 7min AMRAP

10 Hang Squat Cleans 75/95

10 Vertical Bar Jumps		 3 rounds 10 reps
Workout Scaled
Andrew Rios 03/13/2012 CrossFit Lake Mary None Work up to 1rm on Back Squat then

1 set of 5 @ 50% of 1rm

1 set of 5 @ 60% of 1 rm

1 set all out @ 70% of 1 rm

then a 7min AMRAP

10 Hang Squat Cleans 75/95

10 Vertical Bar Jumps		 6 rounds 1 reps
Performed as RX
Lisa Donnelly 03/13/2012 CrossFit Lake Mary None Work up to 1rm on Back Squat (110lbs)

1 set of 5 @ 50% of 1rm

1 set of 5 @ 60% of 1 rm

1 set all out @ 70% of 1 rm

then a 7min AMRAP

10 Hang Squat Cleans 75/95

10 Vertical Bar Jumps		 5 rounds 0 reps
Workout Scaled
Ashery Pereira 03/13/2012 CR8 CrossFit The Other Total 1 Rep Max Clean
1 Rep Max Bench
1 Rep Max Overhead Squat		 210 lbs
Performed as RX
Mel Villo 03/13/2012 CR8 CrossFit The Other Total 1 Rep Max Clean
1 Rep Max Bench
1 Rep Max Overhead Squat		 Total - 175 lbs
Performed as RX
K V 03/13/2012 CR8 CrossFit The Other Total 1 Rep Max Clean
1 Rep Max Bench
1 Rep Max Overhead Squat		 445 lbs
Performed as RX
Esper Sarin 03/13/2012 CR8 CrossFit The Other Total 1 Rep Max Clean
1 Rep Max Bench
1 Rep Max Overhead Squat		 265 lbs
Performed as RX
Bri-Ann Wright 03/13/2012 CrossFit ATP Skill/Strength Skill
Snatch-progression
Strength
Snatch1Rm
 35lb lbs
Performed as RX
Bri-Ann Wright 03/13/2012 CrossFit ATP WOD 21-15-9
Hang Snatch-F65/M95
400 meters		 15m 45s
Workout Scaled
Jeff Wheeler 03/13/2012 Copper Mountain CrossFit 03-13-2012 Tabata

Puill-ups
Air Squats
Push-Ups
Sit-Ups
Burpees

1 minutrte rest between rounds max reps		 367 reps
Performed as RX
Cam Candelaria 03/13/2012 Copper Mountain CrossFit 03-13-2012 Tabata

Puill-ups
Air Squats
Push-Ups
Sit-Ups
Burpees

1 minutrte rest between rounds max reps		 428 reps
Performed as RX
Doug Scheel 03/13/2012 Copper Mountain CrossFit 03-13-2012 Tabata

Puill-ups
Air Squats
Push-Ups
Sit-Ups
Burpees

1 minutrte rest between rounds max reps		 355 reps
Performed as RX
Chris Roper 03/13/2012 Copper Mountain CrossFit 03-13-2012 Tabata

Puill-ups
Air Squats
Push-Ups
Sit-Ups
Burpees

1 minutrte rest between rounds max reps		 270 reps
Workout Scaled
Linzi Almond 03/13/2012 Copper Mountain CrossFit 03-13-2012 Tabata

Puill-ups
Air Squats
Push-Ups
Sit-Ups
Burpees

1 minutrte rest between rounds max reps		 355 reps
Performed as RX
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