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Athlete Date Sort Location Workout Name Description Results
Rocky Skocik 01/10/2012 CrossFit Eclipse The deadly 7 7 rounds
35 double unders
1 snatch		 145 lbs
Performed as RX
Gary Abramson 01/10/2012 CrossFit ATP Diane 21-15-9 reps of:
225/185 pound Deadlift
Handstand push-ups		 7m 09s
Workout Scaled
Blaine Bacon 01/10/2012 Vertical Limit Fitness 1/12/12 5 RFT - 20 minute time cap
5 Back Squat (185/135)
7 OH DB Lunge Right Arm (35/20)
9 burpees
7 OH DB Lunge Left Arm		 16m 27s
Workout Scaled
Lydia Johnson 01/10/2012 Vertical Limit Fitness 1/12/12 5 RFT - 20 minute time cap
5 Back Squat (185/135)
7 OH DB Lunge Right Arm (35/20)
9 burpees
7 OH DB Lunge Left Arm		 11m 42s
Workout Scaled
Beth Taruscio 01/10/2012 Vertical Limit Fitness Push Press 2-2-2-2-2 DE: Push Press
Performed at 50-70% of 1 RM, and doneabout every 45 seconds and as fast as possible. 		75-75-75-75-75 lbs
Performed as RX
Bob Nantz 01/10/2012 CrossFit Eclipse push press 5 RM push press at 5 rm 145 lbs
Performed as RX
Bob Nantz 01/10/2012 CrossFit Eclipse The deadly 7 7 rounds
35 double unders
1 snatch		 145 lbs
Performed as RX
Holly Lutes 01/10/2012 Premier Martial Arts/Grand River CrossFit 01-10-2012 5 Rounds for Time of:
8 Hang Power Cleans 95lbs/65lbs
12 Sand Bag Step ups 40lbs/30lbs, 20" box

Scale as needed.
 8m 10s
Performed as RX
Moriah Chinnock 01/10/2012 Vertical Limit Fitness Good Mornings 2-2-2-2-2 DE: Good Mornings (95/65) 65-65-65-65-65 lbs
Performed as RX
Brett Dunham 01/10/2012 Vertical Limit Fitness Good Mornings 2-2-2-2-2 DE: Good Mornings (95/65) 95 lbs
Performed as RX
Clifford Tindell 01/10/2012 Core Direction Fran Three rounds, 21-15- and 9 reps, for time of:
95 pound Thruster
Pull-ups		 4m 06s
Performed as RX
Clifford Tindell 01/10/2012 Core Direction Nate Complete as many rounds in twenty minutes as you can of:
2 Muscle-ups
4 Handstand Push-ups
8 2-Pood Kettlebell swings		 13 rounds 2 reps
Workout Scaled
daniel Nemzer 01/10/2012 CrossFit ATP Skill/Strength Skill
Romanian Deadlift-4 sets 8 reps
(moderate weight,good form!)
Strength
5-5-5-5-5-5-5-5
*add weight each set to failure
 6m 24s
Performed as RX
Sabrina Cabreja 01/10/2012 CrossFit ATP Kettlebell Class 10 rounds:
Swings- 45s on, 10s off (16kg)

10 rounds:
Snatch (R/L) - (18lb)
1 Burpee

5 rounds: (12kg)
Clean (R/L)
Thruster (R/L)

10 min: (18lb)
Turkish Get up (R/L)
Air Squats- 1 min		 60m 00s
Performed as RX
Betsy Webster 01/10/2012 Joe's Garage SumoDeads/BackExt/400m 4 Rounds for time:
10 Sumo Deadlifts - 35# kb
10 Back Extensions
400 meter run		 14m 42s
Performed as RX
Ellen Webster 01/10/2012 Joe's Garage SumoDeads/BackExt/400m 4 Rounds for time:
10 Sumo Deadlifts - 35# kb
10 Back Extensions
400 meter run		 15m 38s
Performed as RX
Dylan Eiffe 01/10/2012 Core Direction Fran Three rounds, 21-15- and 9 reps, for time of:
95 pound Thruster
Pull-ups		 6m 27s
Performed as RX
Sara White 01/10/2012 Core Direction Fran Three rounds, 21-15- and 9 reps, for time of:
95 pound Thruster
Pull-ups		 11m 08s
Workout Scaled
Johan Strom 01/10/2012 Borensbergs Atletklubb None 3 varv
30 Situps
15 Push press 30/40 kg
6m 22s
Performed as RX
Brogan Cyrzon 01/10/2012 None Helen Three rounds for time:
Run 400 meters
1 1/2 pood Kettlebell X 21 swings (or 55 pound dumbbell swing)
12 Pull-ups		 7m 49s
Performed as RX
Brogan Cyrzon 01/10/2012 None None 3RFT
21 cal row
12 toes to bar
7 thrusters 60kg
3RFT
4 muscle ups
12 wall ball 9kg		 13m 31s
Performed as RX
Sherry Washington 01/10/2012 CrossFit Lake Mary None Buy In

20 Power Cleans @ 135/95

or

12 Power Cleans @ 205/145

or

16 Power Cleans @ 185/125

then

5 Rounds

5 Shoulder to Overhead M135 W95

7 Front Squats

9 Toes to bar

then Power Clean Buy Out (can be different that what you started with)		 11m 36s
Workout Scaled
Jonathan Schabruch 01/10/2012 CrossFit.com CrossFit.com 111221 21-15-9 reps for time of:
135 pound Clean
GHD sit-up		 7m 39s
Performed as RX
Scott Anderson 01/10/2012 CrossFit.com None 30 Rounds of:
1 Squat Clean @ 135# (scaled to 105)
2 Reverse Lunge @ 135# (scaled to 105)
1 Push Press @ 135# (scaled to 105)		 17m 35s
Workout Scaled
C Drake 01/10/2012 Sheepdog CrossFit 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.		 210 reps
Performed as RX
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