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Athlete Date Sort Location Workout Name Description Results
Coach Acie N 02/28/2012 Crossfit H-town Air Force For time:
20 Thrusters 95/65
20 Sumo-high pulls
20 Push Jerks
20 Overhead squats
20 front squats

Begin workout with 4 burpees and perform 4 burpees at the top of every minute		 8m 45s
Workout Scaled
Gavin Clarke 02/28/2012 CrossFit Gym Project None Strict DB Overhead Press 8-8-8

Side Plank 60 seconden elke kant		 8-12-16 kgs
Performed as RX
Gavin Clarke 02/28/2012 CrossFit Gym Project Cindy Complete as many rounds in 20 minutes as you can of:
5 Pull-ups
10 Push-ups
15 Squats		 14 rounds 9 reps
Workout Scaled
Amy Maarhuis 02/28/2012 Premier Martial Arts/Grand River CrossFit Ass'n Abs Annie 50-40-30-20-10x reps
Walking lunge steps
Sit-ups

Post time. Scale as needed.

Skill Development
Ring Push-ups
3x8		 9m 39s
Performed as RX
John Trapp 02/28/2012 CrossFit Lake Mary None 10min AMRAP

6 Hang Power Snatches F65/M85

9 T2B

12 Box Jumps F20/M24		 4 rounds 22 reps
Workout Scaled
Roman Rabourn 02/28/2012 Crossfit H-town Air Force For time:
20 Thrusters 95/65
20 Sumo-high pulls
20 Push Jerks
20 Overhead squats
20 front squats

Begin workout with 4 burpees and perform 4 burpees at the top of every minute		 6m 31s
Performed as RX
Jonathan Schabruch 02/28/2012 CrossFit.com CrossFit.com 120207 Five rounds for time of:
Run 400 meters
185 pound Deadlift, 21 reps		 14m 50s
Performed as RX
Scott Anderson 02/28/2012 CrossFit.com Scaled Stephen 30-25-20 rep rounds of:
GHD sit-up
Back extension
Knees to elbow
95 pound Stiff legged deadlift		 31m 05s
Performed as RX
Joker 02/28/2012 Sheepdog CrossFit None 5 Rounds
Clean (squat) x 3 Reps @ 135 Pounds
Step Ups 18 Inches x 6 Reps @ 135 Pounds
Box Jump 18 Inches x 9 Reps


 6m 44s
Workout Scaled
Joker 02/28/2012 Sheepdog CrossFit Push Ups Push Up HR x 50 Reps


 2m 50s
Performed as RX
JP Hood 02/28/2012 Sheepdog CrossFit Zimmerman Complete as many rounds as possible in 25 minutes of:
11 Chest-to-bar pull-ups
2 Deadlifts, 315 pounds
10 Handstand push-ups		 8 rounds 11 reps
Performed as RX
Matt Rogers 02/27/2012 Aquarium Park None 3 rounds, untimed
10 pull ups
20 push ups
30 squats
400m run		 3 rounds 0 reps
Performed as RX
Jen Stewart 02/27/2012 CrossFit ATP WOD 10 minutes to find:
Strict Press-1 Rm

WOD
AMRAP in 15 minutes
3 Muscle ups
6 OHS F75/M115
9 Wallballs
12 Situps (ab mats)
15 Dubs		 6 rounds 0 reps
Workout Scaled
Nyree Segui 02/27/2012 Premier Martial Arts/Grand River CrossFit 02-27-2012 5 rounds of:
8 power cleans 95lbs/65lbs
250m row

Post time. Scale as needed.

Strength Development
Shoulder Press
5-5-5-5-5

 10m 50s
Performed as RX
Jameel Abdullah 02/27/2012 CrossFit ATP WOD 10 minutes to find:
Strict Press-1 Rm

WOD
AMRAP in 15 minutes
3 Muscle ups
6 OHS F75/M115
9 Wallballs
12 Situps (ab mats)
15 Dubs		 6 rounds 0 reps
Performed as RX
Rhonda Abdullah 02/27/2012 CrossFit ATP WOD 10 minutes to find:
Strict Press-1 Rm

WOD
AMRAP in 15 minutes
3 Muscle ups
6 OHS F75/M115
9 Wallballs
12 Situps (ab mats)
15 Dubs		 4 rounds 0 reps
Workout Scaled
Gary Abramson 02/27/2012 CrossFit ATP WOD 10 minutes to find:
Strict Press-1 Rm

WOD
AMRAP in 15 minutes
3 Muscle ups
6 OHS F75/M115
9 Wallballs
12 Situps (ab mats)
15 Dubs		 5 rounds 0 reps
Workout Scaled
Lauren Guzik 02/27/2012 CrossFit ATP WOD 10 minutes to find:
Strict Press-1 Rm

WOD
AMRAP in 15 minutes
3 Muscle ups
6 OHS F75/M115
9 Wallballs
12 Situps (ab mats)
15 Dubs		 5 rounds 0 reps
Workout Scaled
Jeff Wheeler 02/27/2012 Copper Mountain CrossFit Jackie 1000 meter row
45 pound Thruster, 50 reps
30 pull-ups		 8m 43s
Performed as RX
Doug Scheel 02/27/2012 Copper Mountain CrossFit Jackie 1000 meter row
45 pound Thruster, 50 reps
30 pull-ups		 11m 54s
Performed as RX
Priscilla Arias 02/27/2012 CrossFit ATP WOD 10 minutes to find:
Strict Press-1 Rm

WOD
AMRAP in 15 minutes
3 Muscle ups
6 OHS F75/M115
9 Wallballs
12 Situps (ab mats)
15 Dubs		 4 rounds 0 reps
Workout Scaled
Mathew Krajacic 02/27/2012 Premier Martial Arts/Grand River CrossFit 02-27-2012 5 rounds of:
8 power cleans 95lbs/65lbs
250m row

Post time. Scale as needed.

Strength Development
Shoulder Press
5-5-5-5-5

 9m 09s
Performed as RX
Jason Bentz 02/27/2012 CrossFit Eclipse None 7 rounds
7 x deadlifts (225/185lbs)
7 x L pull ups		 11m 08s
Performed as RX
dean kotzen 02/27/2012 CrossFit ATP WOD 10 minutes to find:
Strict Press-1 Rm

WOD
AMRAP in 15 minutes
3 Muscle ups
6 OHS F75/M115
9 Wallballs
12 Situps (ab mats)
15 Dubs		 4 rounds 0 reps
Workout Scaled
Rosie Kotzen 02/27/2012 CrossFit ATP WOD 10 minutes to find:
Strict Press-1 Rm

WOD
AMRAP in 15 minutes
3 Muscle ups
6 OHS F75/M115
9 Wallballs
12 Situps (ab mats)
15 Dubs		 4 rounds 0 reps
Workout Scaled
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