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Athlete Date Sort Location Workout Name Description Results
Keith Iazzetti 12/19/2011 CrossFit Lake Mary None 15 reps 95/155lb BB squat clean
30 Toes to bar
30 Box jumps 20/24″ box
15 PushPress /PushJerk 95/155
30 Double Unders
15 reps 85/115lb Thruster
30 Pullups
30 Burpees
30 OH Walking lunge with 25/45lb plate		 24m 16s
Performed as RX
John Trapp 12/19/2011 CrossFit Lake Mary None 15 reps 95/155lb BB squat clean
30 Toes to bar
30 Box jumps 20/24″ box
15 PushPress /PushJerk 95/155
30 Double Unders
15 reps 85/115lb Thruster
30 Pullups
30 Burpees
30 OH Walking lunge with 25/45lb plate		 25m 22s
Workout Scaled
Coach Theo Tsekouras 12/19/2011 Crossfit H-town None "Fast Fran"

21-15-9
Thrusters 45/35lb (Unbroken)
Pullups/ Box Pullups (do pullups if you can do w/o band. If use a light band scale band up to fatter and do strict Pullups. If use fat band normally, scale to box)

Rest 3:00 min

"Forgiving Grace"

30 Clean and Jerks 65/45lb (Must use form) Weight is the same for all.

Rest 3:00min

Row 500m x 3
Rest 2:00 between each

*Score is total time minus 10 minutes rest		 9m 48s
Performed as RX
Teresa VanMarrum 12/19/2011 Premier Martial Arts/Grand River CrossFit 12-19-2011 7 Rounds for time of:

5 Plyo-push-ups
10 DB Swings 50/35
15 Sit-ups		 8m 09s
Performed as RX
Ty Hohman 12/19/2011 Crossfit H-town None "Fast Fran"
21-15-9
Thrusters 45/35lb (Unbroken)
Pullups/ Box Pullups (do pullups if you can do w/o band. If use a light band scale band up to fatter and do strict Pullups. If use fat band normally, scale to box)

Rest 3:00 min
"Forgiving Grace"
30 Clean and Jerks 65/45lb (Must use form) Weight is the same for all.

Rest 3:00min

Row 500m x 3
Rest 2:00 between each

*Score is total time minus 10 minutes rest		 12m 36s
Performed as RX
Colter Kruckeberg 12/19/2011 Crossfit H-town None "Fast Fran"
21-15-9
Thrusters 45/35lb (Unbroken)
Pullups/ Box Pullups (do pullups if you can do w/o band. If use a light band scale band up to fatter and do strict Pullups. If use fat band normally, scale to box)

Rest 3:00 min
"Forgiving Grace"
30 Clean and Jerks 65/45lb (Must use form) Weight is the same for all.

Rest 3:00min

Row 500m x 3
Rest 2:00 between each

*Score is total time minus 10 minutes rest		 12m 30s
Performed as RX
Greg Segui 12/19/2011 Premier Martial Arts/Grand River CrossFit 12-19-2011 7 Rounds for time of:

5 Plyo-push-ups
10 DB Swings 50/35
15 Sit-ups		 6m 14s
Performed as RX
Dan Waldrep 12/19/2011 CrossFit ATP WOD WU
Joint mobility
10 minutes
Jumprope/Mountain climbers
WOD
Four Rounds:
GTOH-5 x 5 bar burpees F95/M135 (hands do not leave the bar until reps are done)
Front squat-10 reps F95/M135
400 meters		 17m 20s
Performed as RX
Valerie Blyleven 12/19/2011 Premier Martial Arts/Grand River CrossFit 12-19-2011 7 Rounds for time of:

5 Plyo-push-ups
10 DB Swings 50/35
15 Sit-ups		 9m 19s
Performed as RX
Robyn Wolverton 12/19/2011 Crossfit H-town None "Fast Fran"
21-15-9
Thrusters 45/35lb (Unbroken)
Pullups/ Box Pullups (do pullups if you can do w/o band. If use a light band scale band up to fatter and do strict Pullups. If use fat band normally, scale to box)

Rest 3:00 min
"Forgiving Grace"
30 Clean and Jerks 65/45lb (Must use form) Weight is the same for all.

Rest 3:00min

Row 500m x 3
Rest 2:00 between each

*Score is total time minus 10 minutes rest		 17m 48s
Performed as RX
Megan Kruckeberg 12/19/2011 Crossfit H-town None "Fast Fran"
21-15-9
Thrusters 45/35lb (Unbroken)
Pullups/ Box Pullups (do pullups if you can do w/o band. If use a light band scale band up to fatter and do strict Pullups. If use fat band normally, scale to box)

Rest 3:00 min
"Forgiving Grace"
30 Clean and Jerks 65/45lb (Must use form) Weight is the same for all.

Rest 3:00min

Row 500m x 3
Rest 2:00 between each

*Score is total time minus 10 minutes rest		 17m 27s
Workout Scaled
Coach Nick Sorrel 12/19/2011 Crossfit H-town None "Fast Fran"
21-15-9
Thrusters 45/35lb (Unbroken)
Pullups/ Box Pullups (do pullups if you can do w/o band. If use a light band scale band up to fatter and do strict Pullups. If use fat band normally, scale to box)

Rest 3:00 min
"Forgiving Grace"
30 Clean and Jerks 65/45lb (Must use form) Weight is the same for all.

Rest 3:00min

Row 500m x 3
Rest 2:00 between each

*Score is total time minus 10 minutes rest		 9m 47s
Performed as RX
Johnny Phan 12/19/2011 Crossfit H-town None "Fast Fran"
21-15-9
Thrusters 45/35lb (Unbroken)
Pullups/ Box Pullups (do pullups if you can do w/o band. If use a light band scale band up to fatter and do strict Pullups. If use fat band normally, scale to box)

Rest 3:00 min
"Forgiving Grace"
30 Clean and Jerks 65/45lb (Must use form) Weight is the same for all.

Rest 3:00min

Row 500m x 3
Rest 2:00 between each

*Score is total time minus 10 minutes rest		 14m 42s
Workout Scaled
Anthony Bowman 12/19/2011 CrossFit Lake Mary None 15 reps 95/155lb BB squat clean
30 Toes to bar
30 Box jumps 20/24″ box
15 PushPress /PushJerk 95/155
30 Double Unders
15 reps 85/115lb Thruster
30 Pullups
30 Burpees
30 OH Walking lunge with 25/45lb plate		 20m 28s
Performed as RX
Erin Leonard 12/19/2011 CrossFit Lake Mary None 15 reps 95/155lb BB squat clean
30 Toes to bar
30 Box jumps 20/24″ box
15 PushPress /PushJerk 95/155
30 Double Unders
15 reps 85/115lb Thruster
30 Pullups
30 Burpees
30 OH Walking lunge with 25/45lb plate		 23m 42s
Workout Scaled
Holly Lutes 12/19/2011 Premier Martial Arts/Grand River CrossFit 12-19-2011 7 Rounds for time of:

5 Plyo-push-ups
10 DB Swings 50/35
15 Sit-ups		 11m 43s
Workout Scaled
Lydia Johnson 12/19/2011 Norwegian Star Vacation wod 1 15min AMRAP:
10 Turkish Getups 35/20 lbs
20 Pushups
30 Situps (frog style)		 3 rounds 4 reps
Performed as RX
Jonathan Schabruch 12/19/2011 CrossFit.com Hang Power Snatch 5X3 Hang Power Snatch 3-3-3-3-3 reps 115-125-135-145-150 lbs
Performed as RX
Matt Rogers 12/18/2011 Home None 4 rounds, untimed
10 Push ups
20 Kettlebell swings, 20kg
30 Double unders		 4 rounds 0 reps
Performed as RX
Jen Stewart 12/18/2011 CrossFit ATP skill work at home - double unders None 20m 00s
Workout Scaled
Brian Carroll 12/18/2011 CrossFit Eclipse Rosa 5 rounds
10 handstand pushups
400 meter run		 17m 36s
Workout Scaled
brody wagner 12/18/2011 CrossFit Eclipse Rosa 5 rounds
10 handstand pushups
400 meter run		 12m 58s
Performed as RX
Jonathan Schabruch 12/18/2011 CrossFit.com Santora Three rounds for reps of:
155 pound Squat cleans, 1 minute
20' Shuttle sprints (20' forward 20' backwards = 1 rep), 1 minute
245 pound Deadlifts, 1 minute
Burpees, 1 minute
155 pound Jerks, 1 minute
Rest 1 minute

Post total reps completed to comments.		 150 reps
Performed as RX
Scott Anderson 12/18/2011 CrossFit.com None Run 2 miles
Do 10 Pushups and 10 Squats every 2 min on the min with a running clock.		 23m 23s
Performed as RX
Patty Arechabaleta 12/17/2011 CrossFit ATP None WOD
Four rounds:
HSPU-10 reps
Burpees chest to bar-10 reps
OH plate reverse lunges-10 reps R/L 15#
Stairs-2 2 tuck rolls each time
16m 45s
Workout Scaled
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