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Margaret Abrante 02/10/2012 CrossFit Lake Mary None Strict Press

3-3-3-3

" Afterburner "
5 Rounds For Time:
12 Thrusters (65, 45)
150 Meter Run

courtesy of CFNE		 10m 10s
Workout Scaled
Dion Sekone-Fraser 02/10/2012 CrossFit Wanganui Power Clean - 1RM Power Clean 1-1-1 65 kgs
Performed as RX
Vinnie Heihei 02/10/2012 CrossFit Wanganui None 10x Handstand Push-Ups
15x DL @9Okgs
25 Box Jumps
50 PU
100 WB @6kgs
200 DU
400m run - with 20kg plate		 24m 22s
Workout Scaled
James Ferguson 02/10/2012 CrossFit.com Fight Gone Bad Three rounds of:
Wall-ball, 20 pound ball, 10 ft target (Reps)
Sumo deadlift high-pull, 75 pounds (Reps)
Box Jump, 20" box (Reps)
Push-press, 75 pounds (Reps)
Row (Calories)

In this workout you move from each of five stations after a minute.The clock does not reset or stop between exercises. This is a five-minute round from which a one-minute break is allowed before repeating. On call of "rotate", the athletes must move to next station immediately for best score. One point is given for each rep, except on the rower where each calorie is one point.		 306 reps
Performed as RX
Melissa Schubert 02/10/2012 None None Push Press
5-3-3-2-1-1-1		 55# lbs
Performed as RX
Scott Anderson 02/10/2012 CrossFit.com None 2 Rounds of:
2 min HR Pushup
2 min Situp
2 min 4-ct Flutterkick
2 min Air Squat		 483 reps
Performed as RX
Matt Rogers 02/09/2012 Matt's Man Cave None 200 Double unders
60 Burpees
30 Pull ups
60 Squats		 14m 51s
Performed as RX
Myles Hodder 02/09/2012 CrossFit Wanganui 5x100m sprints 5x100m sprints 1m 20s
Performed as RX
Myles Hodder 02/09/2012 CrossFit Wanganui 5x1 Max height box jump Box Jump 1-1-1-1-1 5 m
Performed as RX
Myles Hodder 02/09/2012 CrossFit Wanganui CrossFit.com 110816 Run 5K 21m 47s
Performed as RX
Isiaha Barlow 02/09/2012 CrossFit Wanganui CrossFit.com 110816 Run 5K 28m 29s
Performed as RX
Becky Dipiero 02/09/2012 CrossFit Eclipse push jerk 3 rm None 93 lbs
Performed as RX
Aaron Schupp 02/09/2012 CrossFit Eclipse push jerk 3 rm None 205 lbs
Performed as RX
Mark Kuntz 02/09/2012 CrossFit Eclipse push jerk 3 rm None 155 lbs
Performed as RX
Gary Abramson 02/09/2012 CrossFit ATP WOD WOD
21-15-9
Reverse lunges-F65/M95
T2B
Pistols
 20m 53s
Workout Scaled
Brooke Schupp 02/09/2012 CrossFit Eclipse push jerk 3 rm None 113 lbs
Performed as RX
Jeremy Walters 02/09/2012 Avalon Crossfit Jonesworthy
5 Rounds for time of the following :
Squats: 80, 64, 48, 32, 24,
KB Swing:(1.5/1pood) 40, 32, 24, 16, 12,
Pull ups: 20, 16, 12, 8, 6,		 25m 00s
Workout Scaled
David Holland 02/09/2012 Crossfit H-town Grace 135/95 pound Clean and Jerk, 30 reps 4m 45s
Performed as RX
Jason Bentz 02/09/2012 CrossFit Eclipse push jerk 3 rm None 165 lbs
Performed as RX
Mathew Reyna 02/09/2012 CrossFit Eclipse push jerk 3 rm None 145 lbs
Performed as RX
David Holland 02/09/2012 Crossfit H-town None 200m Run
25 KB Squats
35 Push-ups
200m Run
30 KB Twists
30 Push-ups
200m Run
35 KB Swings
25 Push-ups
200m Run		 13m 56s
Performed as RX
Red Dula 02/09/2012 Crossfit H-town None 200m Run
25 KB Squats
35 Push-ups
200m Run
30 KB Twists
30 Push-ups
200m Run
35 KB Swings
25 Push-ups
200m Run		 17m 34s
Workout Scaled
Robyn Wolverton 02/09/2012 Crossfit H-town None 200m Run
25 KB Squats
35 Push-ups
200m Run
30 KB Twists
30 Push-ups
200m Run
35 KB Swings
25 Push-ups
200m Run		 17m 43s
Workout Scaled
John Trapp 02/09/2012 CrossFit Lake Mary None “Tabata!”

Tabata Run
Rest 1 minute
Tabata Squat
Rest 1 minute
Tabata Pull-up
Rest 1 minute
Tabata Push-up
Rest 1 minute
Tabata Sit-up

The Tabata interval is 20 seconds of work followed by 10 seconds of rest for 8 intervals.		 326 reps
Workout Scaled
Sally Wolfe 02/09/2012 CrossFit Eclipse push jerk 3 rm None 123 lbs
Performed as RX
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