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Athlete Date Sort Location Workout Name Description Results
Christopher Palacios 08/10/2013 CrossFit ATP None Fran
21-15-9 of:
Thrusters 95/65#
Pull-ups
 3m 54s
Performed as RX
Christopher Palacios 08/08/2013 CrossFit ATP None 3rds
800m
sled push-200ft light 45/25
 14m 26s
Performed as RX
Christopher Palacios 08/07/2013 CrossFit ATP None 1a) 4xME supinated pull-ups
1b) 4x5 Push press
1c) 4x10 Good mornings
 135 lbs
Performed as RX
Christopher Palacios 08/06/2013 CrossFit ATP None For time:
5 rounds of Cindy
5 Pull-ups
10 HR Push-ups
15 Air Squats
-then-
15 Hang Power Snatches 135/95#
-then-
5 rounds of Cindy
5 Pull-ups
10 HR Push-ups
15 Air Squats
 18m 00s
Performed as RX
Christopher Palacios 07/19/2013 CrossFit ATP None 21-15-9
Hang Power Clean-135/95
Wallballs		 6m 12s
Performed as RX
Christopher Palacios 07/15/2013 CrossFit ATP None WOD
3rds
400m
100 dubs
 12m 55s
Performed as RX
Christopher Palacios 07/13/2013 CrossFit ATP None Retro Saturday 26m 00s
Performed as RX
Christopher Palacios 07/12/2013 CrossFit ATP None Run 1 Mile

Core
L-sits 5rds 20:10
 6m 35s
Performed as RX
Christopher Palacios 07/09/2013 CrossFit ATP None Helen
3 rounds for time of:
Run 400m
21 KBS 24/16kg
12 Pull-ups
 11m 09s
Performed as RX
Christopher Palacios 06/26/2013 CrossFit ATP None Skill HSPU EMOM 5 reps 5 min

12min AMRAP
Jump rope-50 dubs
Wallballs-20/14 ME Unbroken for score
 12m 00s
Performed as RX
Christopher Palacios 06/20/2013 CrossFit ATP None Four rounds
400m
Sleds-200 ft lighter
 14m 38s
Performed as RX
Christopher Palacios 06/14/2013 CrossFit ATP None WOD
3 rounds for time of:
20 Pistols (alternating)
15 Burpees
10 Strict Pull-ups		 11m 44s
Performed as RX
Christopher Palacios 06/06/2013 CrossFit ATP None 12-9-6-3
OHS-95/65
200ft sled push
200m sprint

 12m 25s
Performed as RX
Christopher Palacios 06/05/2013 CrossFit ATP None WOD
For time:
20 PU
14 Thrusters 115/75
25 HR Pushups
15 PU
10 Thrusters 115/75
25 HR Pushups
10 PU
6 Thrusters 115/75
25 HR Pushups
 12m 00s
Performed as RX
Christopher Palacios 05/29/2013 CrossFit ATP None WOD
6 rounds for total working time of:
20 KBS OH 24/16kg
15 Burpees
 11m 46s
Performed as RX
Christopher Palacios 04/17/2013 CrossFit ATP None WOD
For time-
3 rounds of:
20 KB Goblet squats 24/16kg
7 C2B Pull-ups
20 KB Snatches (partition in any way) 24/16kg

Run 800m

3 rounds of:
15 KB Front Squats 24/16kg
5 C2B Pull-ups
15 KB Snatches (partition in any way) 24/16kg
 22m 00s
Performed as RX
Christopher Palacios 04/15/2013 CrossFit ATP None WOD
1 minute ME Ring Dips.
-then (no rest)-
4 minute AMRAP of:
15 OHS @ 95/65
20 Pull-ups
30 Double-Unders
-then (no rest)-
1 minute ME Ring Dips.
-then (no rest)-
4 minute AMRAP of:
15 OHS @ 95/65#
20 Pull-ups
30 Double-Unders
-then (no rest)-
1 minute ME Ring Dips.
 0 rounds 141 reps
Performed as RX
Christopher Palacios 04/10/2013 CrossFit ATP None For time:
Run 800m
50 Ab-Mat Situps
25 Pushup release
Run 400m
50 Ab-Mat Situps
25 Pushup release
Run 800m
 16m 17s
Performed as RX
Christopher Palacios 04/08/2013 CrossFit ATP None WOD
10 minute ascending round AMRAP of:
3 Hang Clean to Thrusters 115/75
3 Burpee Box Jumps 24/20
3 Pull-ups
6 Hang Clean to Thrusters 115/75
6 Burpee Box Jumps 24/20
6 Pull-ups
9 Hang Clean to Thrusters 115/75
9 Burpee Box Jumps 24/20
9 Pull-ups
12
 90 reps
Performed as RX
Christopher Palacios 04/05/2013 CrossFit ATP CrossFit Games Open 13.5 Complete as many rounds and reps as possible in 4 minutes of:
100/65 pound Thruster, 15 reps
15 Chest to bar Pull-ups

If 90 reps (3 rounds) are completed in under 4 minutes, time extends to 8 minutes.
If 180 reps (6 rounds) are completed in under 8 minutes, time extends to 12 minutes.
If 270 reps (9 rounds) are completed in under 12 minutes, time extends to 16 minutes.
Etc.		 0 rounds 59 reps
Performed as RX
Christopher Palacios 04/01/2013 CrossFit ATP None 3 minute AMRAP of:
Burpees (to a 6 target)
*Rest 2 minutes.
5 minute AMRAP of:
30 Double-Unders15 Power Snatches 75/55#
 55 reps
Performed as RX
Christopher Palacios 03/29/2013 CrossFit ATP None CrossFit Games Open Workout 13.4:

7 minute AMRAP of:
3 Clean and jerk
3 Toes-to-bar
6 Clean and jerk
6 Toes-to-bar
9 Clean and jerk
9 Toes-to-bar
12 Clean and jerk
12 Toes-to-bar
15 Clean and jerk
15 Toes-to-bar
18 Clean and jerk
18 Toes-to-bar...

This is a timed workout. If you complete the round of 18, go on to 21. If you complete 21, go on to 24, etc.

Loads: 135 pounds for men / 95 pounds for women		 65 reps
Performed as RX
Christopher Palacios 03/27/2013 CrossFit ATP None 10-9-8-7-6-5-4-3-2-1
OHS-95/65
Pullups

Core
Hollow rock		 9m 18s
Performed as RX
Christopher Palacios 03/26/2013 CrossFit ATP None WOD:AMRAP 12min.
American Swings 10 reps (24/32)
Box Jumps 10 reps (20/24)
Burpees 10 reps
 180 reps
Performed as RX
Christopher Palacios 03/25/2013 CrossFit ATP None WOD:3RDS
OHLunges 100 ft. (25/45)
Ball throws / Wall Jumps 5 reps(25/30)
DUB 25 reps
REST 5 min.
4x100 meter Sprints
 21m 29s
Performed as RX
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