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Athlete Date Sort Location Workout Name Description Results
Dan Waldrep 01/30/2012 CrossFit ATP WOD WU
Joint Mobility
"Randy"
75 Power Snatches-F55/M75
WOD
21-15-9
Split Jerk-F95/M135
HSPU
400


 4m 16s
Performed as RX
Dan Waldrep 01/24/2012 CrossFit ATP WOD WOD
4 rounds
Push press 10 reps (F95/M135)
KB OH swing 12 reps (F16kg/M20kg)
400 meters
 13m 41s
Performed as RX
Dan Waldrep 01/11/2012 CrossFit ATP Nancy WU
"Annie"

50-40-30-20 and10 rep rounds of:
Double-unders
Sit-ups

WOD

5 rounds for time of:
400 meter run
95/65 pound Overhead squat, 15 reps		 15m 41s
Performed as RX
Dan Waldrep 01/09/2012 CrossFit ATP 01/09/12 WU
Mobility drills

jumprope x 10 minutes

WOD

The Bear Complex

5 rounds of:
Power Clean
Front Squat
Push Press
Back Squat
Push Press

*Once through these exercises is ONE rep. 7 reps in a round.
*No resting on the ground between reps – not even to re-grip!
* Front squat must be separate from the power clean!
*1 minute rest between rounds.		 9m 06s
Performed as RX
Dan Waldrep 01/03/2012 CrossFit ATP Skill/Strength Skill
Snatch Balance

Strength
Snatch-1Rm
 175 lbs
Performed as RX
Dan Waldrep 01/03/2012 CrossFit ATP Randy 75 pound Power snatch, 75 reps for time. 4m 56s
Performed as RX
Dan Waldrep 01/02/2012 CrossFit ATP WOD WU:
Joint Mobility/ 400 meters

WOD

20x Jump Squats
Farmers Walk 200 ft.(F16kg/M24kg)
20x Wall Balls
Farmers Walk 200 ft.(F16kg/M24kg)
20x SDHP (F65/M95)
Farmers Walk 200 ft.(F16kg/M24kg)
20x Ring Push-ups
Farmers Walk 200 ft. (F16 kg/M24kg)
 17m 20s
Performed as RX
Dan Waldrep 01/02/2012 CrossFit ATP WOD WU:
Joint Mobility/ 400 meters

WOD
Two rounds

20x Jump Squats
Farmers Walk 200 ft.(F16kg/M24kg)
20x Wall Balls
Farmers Walk 200 ft.(F16kg/M24kg)
20x SDHP (F65/M95)
Farmers Walk 200 ft.(F16kg/M24kg)
20x Ring Push-ups
Farmers Walk 200 ft. (F16 kg/M24kg)
 17m 20s
Performed as RX
Dan Waldrep 12/21/2011 CrossFit ATP WOD WU
Joint moblity
8 rounds
Tabata ring dips

WOD
Four rounds:
OH Barbell Walk-200 ft (F65/M95)
The Wall-5 jumps
HSPU-10 reps
KB OHS-15 reps (F16kg/M24kg)

400 meter


 20m 25s
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