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Athlete Date Sort Location Workout Name Description Results
Doug Decker 01/19/2012 Vertical Limit Fitness Push Press 2-2-2-2-2 DE: 2 reps at 65-70% of 1 RM 115 lbs
Performed as RX
Doug Decker 01/19/2012 Vertical Limit Fitness 1/20/12 AMRAP 9 minutes
12 wallballs (20/16#)
12 ring dips
 2 rounds 18 reps
Performed as RX
Beth Taruscio 01/19/2012 Vertical Limit Fitness Push Press 2-2-2-2-2 DE: 2 reps at 65-70% of 1 RM 75 lbs
Performed as RX
Beth Taruscio 01/19/2012 Vertical Limit Fitness 1/20/12 AMRAP 9 minutes
12 wallballs (20/16#)
12 ring dips
 5 rounds 18 reps
Workout Scaled
Caleb Bergquist 01/19/2012 Vertical Limit Fitness Push Press 2-2-2-2-2 DE: 2 reps at 65-70% of 1 RM 105 lbs
Performed as RX
Caleb Bergquist 01/19/2012 Vertical Limit Fitness 1/20/12 AMRAP 9 minutes
12 wallballs (20/16#)
12 ring dips
 4 rounds 12 reps
Workout Scaled
Rip Ortega 01/19/2012 CrossFit ATP Bowling None Good workout lbs
Performed as RX
Coach Acie N 01/19/2012 Crossfit H-town None 200m run
then
15-12-9-6-3 reps of:
Ring rows
Front Squat (95m/65f)
Bar-facing burpees
then
200m run		 10m 22s
Performed as RX
Sabrina Cabreja 01/19/2012 CrossFit ATP Kettlebell Class AMRAP- 5 min (L)
5 one arm swing
3 snatches
2 press

*Rest 1 min

Repeat with Right arm

2 Rounds (4 Total)
2 Rounds for each arm
Suitcase carry-2 min (L)
Heavy swings-1 min
Suitcase carry-2 min (R)
Heavy swings-1 min		 60m 00s
Workout Scaled
Kellie Bunyi 01/19/2012 Crossfit H-town None 200m run
then
15-12-9-6-3 reps of:
Ring rows
Front Squat (95m/65f)
Bar-facing burpees
then
200m run		 17m 18s
Performed as RX
Genevive Mathers 01/19/2012 Crossfit H-town None 200m run
then
15-12-9-6-3 reps of:
Ring rows
Front Squat (95m/65f)
Bar-facing burpees
then
200m run		 16m 30s
Performed as RX
Dayna Dellaperuta 01/19/2012 CrossFit 55 None 1 Round for Time:
- 25 Push Presses (45/35)
- 5 Rounds of "Cindy"
- 25 Push Presses (45/35)		 8m 45s
Workout Scaled
Dayna Dellaperuta 01/19/2012 CrossFit 55 None Push Press 1-1-1-1-1-1-1-1 55-65-70-75-80-85-90-95-100 lbs
Performed as RX
Cristina Wohadlo 01/19/2012 Crossfit H-town None 200m run
then
15-12-9-6-3 reps of:
Ring rows
Front Squat (95m/65f)
Bar-facing burpees
then
200m run		 17m 53s
Workout Scaled
tina keener 01/19/2012 CrossFit Harford None Thrusters(95#/65#)
Burpees
21-15-9
for time		 12m 03s
Performed as RX
Rachael S 01/19/2012 CrossFit Lake Mary None 21 Box Jumps
21 Sit-ups
Walking lunge 100 ft.
18 Box Jumps
18 Sit-ups
Walking lunge 100 ft.
15 Box Jumps
15 Sit-ups
Walking lunge 100 ft.
12 Box Jumps
12 Sit-ups
Walking lunge 100 ft.
9 Box Jumps
9 Sit-ups
Walking Lunge 100 ft.
6 Box Jumps
6 Sit-ups
 15m 39s
Performed as RX
Scott Anderson 01/19/2012 CrossFit.com None 21-18-15-12-9-6-3 rep Rounds of:
Row (calories)
Push Press @ 95#
Jumping Squats		 18m 01s
Performed as RX
Joker 01/19/2012 Sheepdog CrossFit SWAT Chipper Burpee x 30 Reps
Thruster x 20 Reps @ 65 Pounds
Box Jump 24 Inches x 30 Reps
Clean and Jerk x 20 Reps @ 70 Pounds
HR Push Ups x 30 Reps
Deadlift x 20 Reps @ 135 Pounds
Shuttle Run 60 Feet x 5 Reps

 18m 25s
Performed as RX
Matt Rogers 01/18/2012 CrossFit Victoria None 5x5 (untimed)
Kettlebell snatch, left
Kettlebell snatch, right

5x4 (untimed)
Kettlebell low windmill, left
Kettlebell low windmill, right

5x3 (untimed)
Turkish get-up, left
Turkish get-up, right		 20 kgs
20 kgs
16 kgs
Performed as RX
Derek Gamblin 01/18/2012 Core Direction / PNG None Squate x10 reps
Box jump x10 rep 24inch box
Kettlebell swings x10 16Kg
Pressups x10
all exercises are done as a circuit, 30 sec between circuit, scale reps from 10 reps to 1 rep.
repeat twice		 2 rounds 0 reps
Workout Scaled
David Schweiger 01/18/2012 CrossFit ATP WOD WU
Mobility drills

WOD
"Chipper"
100 dubs (300 mod)
90 sit ups
80 air squats
70 ring dips
60 wallballs
50 pullups
40 reverse lunges F25/M45
30 push press F65/M95
20 box jumps
10 OHS F65/M95		 46m 06s
Performed as RX
Greg Segui 01/18/2012 Premier Martial Arts/Grand River CrossFit 01-18-2012 21-18-15-12-9 reps of:
Power Snatch (choose weight)
Wall Balls 20lbs/15lbs
K2E's

Scale as needed.		 17m 18s
Performed as RX
Becky Dipiero 01/18/2012 CrossFit Eclipse Very Ape amrap in 20 minutes:
2 rope climbs at 15 feet
20 kettlebell swings (55/35lbs)
200 meter run		 6 rounds 2 reps
Workout Scaled
Stacy Bentz 01/18/2012 CrossFit Eclipse None amrap in 20 minutes:
2 rope climbs at 15 feet
20 kettlebell swings (55/35lbs)
200 meter run		 5 rounds 22 reps
Workout Scaled
Nyree Segui 01/18/2012 Premier Martial Arts/Grand River CrossFit 01-18-2012 21-18-15-12-9 reps of:
Power Snatch (choose weight)
Wall Balls 20lbs/15lbs
K2E's

Scale as needed.		 17m 57s
Performed as RX
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