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Athlete Date Sort Location Workout Name Description Results
Coach Nick Sorrel 01/12/2012 Crossfit H-town None Push Jerk 5-5-5-5-5 225 lbs
Performed as RX
Robyn Wolverton 01/12/2012 Crossfit H-town None 21-15-9 reps for time of:
Wall Ball Sprawls (20m/14f)
Toes-to-bar
Wall Ball		 10m 14s
Workout Scaled
Caleb Bergquist 01/12/2012 Vertical Limit Fitness Long Interval week 1 #1 3-5 x 750M
Rest 2:30 between rounds and keep your splits within 3 to 5 seconds of each other		 8m 17s
Performed as RX
Coach Acie N 01/12/2012 Crossfit H-town None 21-15-9 reps for time of:
Wall Ball Sprawls (20m/14f)
Toes-to-bar
Wall Ball		 10m 04s
Performed as RX
Linda Malone 01/12/2012 Crossfit H-town None 21-15-9 reps for time of:
Wall Ball Sprawls (20m/14f)
Toes-to-bar
Wall Ball		 12m 55s
Workout Scaled
Colter Kruckeberg 01/12/2012 Crossfit H-town None Push Jerk 5-5-5-5-5 185 lbs
lbs
Performed as RX
Charlotte Mathers 01/12/2012 Core Direction Chelsea 5 pull ups, 10 push ups, 10 squats.

On the minute, every minute, for 30 minutes.		 30 rounds 0 reps
Performed as RX
Doug Decker 01/12/2012 Vertical Limit Fitness Max Effort Weighted Pull up 2-2-2-2-2 80 lbs
Performed as RX
Doug Decker 01/12/2012 Vertical Limit Fitness 1/13/12 4 rounds for time
30 Double Unders
15 Wallballs (20/16)
5 Dead Hang Pullups		 6m 06s
Performed as RX
Jameel Abdullah 01/12/2012 CrossFit ATP Skill/Strength Skill
Front Squat-progression out of rack
Strength
Front squat-2 reps on the minute every minute for 10 minutes. Add 10 lbs every minute

 235 lbs
Performed as RX
Jameel Abdullah 01/12/2012 CrossFit ATP WOD WU
Joint mobility
800 meters

WOD "Samantha"
Three rounds
Medball Front squats-40 reps F14/M20
Pullups-40 reps
Box jumps-40 reps
 19m 18s
Performed as RX
Candace Stofer 01/12/2012 Crossfit H-town None 21-15-9 reps for time of:
Wall Ball Sprawls (20m/14f)
Toes-to-bar
Wall Ball		 12m 07s
Workout Scaled
Ben Dickhout 01/12/2012 Premier Martial Arts/Grand River CrossFit 01-12-2012 3 Rounds for Time of:
20 Deadlifts @ 80% of Body Weight
20 Box Jumps 24"/20"

Scale as needed		 4m 47s
Performed as RX
Beth Taruscio 01/12/2012 Vertical Limit Fitness 1/13/12 4 rounds for time
30 Double Unders
15 Wallballs (20/16)
5 Dead Hang Pullups		 8m 00s
Workout Scaled
Beth Taruscio 01/12/2012 Vertical Limit Fitness Max Effort Weighted Pull up 2-2-2-2-2 10 lbs
Performed as RX
Jen P 01/12/2012 Crossfit Veracity Cindy Complete as many rounds in 20 minutes as you can of:
5 Pull-ups
10 Push-ups
15 Squats		 16 rounds 0 reps
Workout Scaled
Johnny Phan 01/12/2012 Crossfit H-town None Push Jerk 5-5-5-5-5 125 lbs
Performed as RX
Ulrika Ström 01/12/2012 None None 3 varv
30 Situps
15 Push press 30/40 kg
9m 09s
Performed as RX
Nicole Kozlowski 01/12/2012 CrossFit Lake Mary None Broomstick Mile (with PVC):

Back Squat X25
Front Squat X 25
OHS X 25
Run 400 M
Shoulder Press X 25
Push Press X 25
Push Jerk X 25
Run 400 M
Hang Clean X 50
Run 400 M
Snatch X 50
Run 400 M		 22m 14s
Performed as RX
Moriah Chinnock 01/12/2012 Vertical Limit Fitness 1/13/12 4 rounds for time
30 Double Unders
15 Wallballs (20/16)
5 Dead Hang Pullups		 11m 36s
Performed as RX
Moriah Chinnock 01/12/2012 Vertical Limit Fitness Max Effort Weighted Pull up 2-2-2-2-2 0-0-0-5-5 lbs
Performed as RX
Henrik Kappelin 01/12/2012 CrossFit ATP WOD WU
Joint mobility
800 meters

WOD "Samantha"
Three rounds
Medball Front squats-40 reps F14/M20
Pullups-40 reps
Box jumps-40 reps
 23m 31s
Performed as RX
Brogan Cyrzon 01/12/2012 None Kalsu 100 thrusters 60kg
5 burpees ever minute		 37m 48s
Performed as RX
Brett Howell 01/12/2012 Crossfit H-town None 21-15-9 reps for time of:
Wall Ball Sprawls (20m/14f)
Toes-to-bar
Wall Ball		 8m 04s
Performed as RX
Sabrina Cabreja 01/12/2012 CrossFit ATP Kettlebell Class AMRAP 20 min
Turkish Get Up (L) waiter walk
Turkish Get Up (R) waiter walk
15 Goblet Squats
Walking Lunges

One Arm Swing Ladder
10/10
12/12
14/14
16/16
18/18
20/20
10/10
*if you put bell down, do 10 Burpees

Russian Twist- 10 sets
20 sec on, 10 sec off		 60m 00s
Workout Scaled
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