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Athlete Date Sort Location Workout Name Description Results
Earl Dippenaar 12/09/2013 CrossFit ATP None WOD
4 rounds for reps of:
1:00 ME Wall Balls 20/14
0:30 Rest
1:00 ME KBS 32/24kg
0:30 Rest
1:00 Burpee Over-the-Box Jumps 24/20
0:30 Rest
 172 reps
Workout Scaled
Earl Dippenaar 12/02/2013 CrossFit ATP None WOD
3 rounds for reps of:
1 min ME Plate Ground to Overhead 45/25
1 min ME OH Lunges with Plate 45/25
1 min ME C2B Pull-ups
Rest 1 min between rounds.
 112 reps
Workout Scaled
Earl Dippenaar 11/22/2013 CrossFit ATP None WOD
Amanda
9-7-5 of:
Muscle-Ups/Pullups
Snatches (full) 135/95#
 6m 14s
Workout Scaled
Earl Dippenaar 11/15/2013 CrossFit ATP None 1 minute ME Clean & Jerks 135/95
2 minutes ME Split Jumps (each jump counts 1 rep)
1 minute ME Clean & Jerks 155/105
2 minutes ME C2B Pull-ups
1 minute ME Clean & Jerks 185/120
2 minutes ME Target Burpees 6
1 minute ME Clean & Jerks 225/150
 98 reps
Workout Scaled
Earl Dippenaar 10/21/2013 CrossFit ATP None WOD
12 min AMRAP of:
200m Shuttle Run (100m down/100m Back)
30 Lateral Jumps 12"
200m Shuttle Run (100m down/100m Back)
15 C2B Pull-ups
 90 reps
Performed as RX
Earl Dippenaar 10/16/2013 CrossFit ATP None For time:
20 Push Press 115/75
12 Muscle-Ups
20 Front Squats 115/75
20 Push Jerks 115/75
9 Muscle-Ups
20 Front Squats
20 Split Jerks 115/75
6 Muscle-Ups
20 Front Squats 115/75
 14m 51s
Workout Scaled
Earl Dippenaar 10/15/2013 CrossFit ATP None WOD
3 rounds for reps of:
1:00 ME C2B Pull-ups
2:00 ME Front Rack Weighted Lunges 115/75
 51 reps
Performed as RX
Earl Dippenaar 10/14/2013 CrossFit ATP None WOD
5 rounds for total time of:
25 KB Swings 24/16kg
14 Lateral Box Jumps 20 (touch on top)
7 Hang Power Cleans 165/110
Rest 2 minutes between rounds.
 23m 45s
Performed as RX
Earl Dippenaar 10/08/2013 CrossFit ATP None WOD
4 rounds for total working time of:
Run 400m
20 Burpee Box Jumps
Rest 1min after each round		 26m 09s
Performed as RX
Earl Dippenaar 10/07/2013 CrossFit ATP None WOD
*This is one continuous piece, with no breaks between parts.
1:00 ME Muscle-Ups
3:00 AMRAP of:
9 Shoulder to OH 115/75
12 TTB
1:00 ME Muscle-Ups
3:00 AMRAP of:
9 Shoulder to OH 115/75
12 TTB
1:00 ME Muscle-Ups
 112 reps
Performed as RX
Earl Dippenaar 10/03/2013 CrossFit ATP None 10 Min Time Cap:
50 Thrusters 95/65
50 Toes-to-Bar/Ab mat situps
The athlete must complete all 50 Thrusters before moving on to the next movement		 7m 53s
Performed as RX
Earl Dippenaar 07/30/2013 CrossFit ATP None WOD
60 C2B Pullups for time*
*EMOM including the first minute 5 Burpee Over-the-Box Jumps 20 (no touch on top)		 7m 58s
Workout Scaled
Earl Dippenaar 07/29/2013 CrossFit ATP None 5 rounds for reps of:
30 sec. ME Burpees
30 sec. Rest
30 sec. ME KBS 32/24kg
30 sec. Rest
30 sec. ME Ab-Mat Situps
30 sec. Rest		 185 reps
Workout Scaled
Earl Dippenaar 07/25/2013 CrossFit ATP None 3rds
800 meters
200 ft heavy sled 3plates/2plates		 17m 30s
Performed as RX
Earl Dippenaar 07/20/2013 CrossFit ATP None Retro Saturday! 25m 02s
Workout Scaled
Earl Dippenaar 07/19/2013 CrossFit ATP None 21-15-9
Hang Power Clean-135/95
Wallballs		 8m 25s
Workout Scaled
Earl Dippenaar 07/18/2013 CrossFit ATP None 4rds
400 m
100ft sled light (sprint)
KB Snatch-10 R/L 24/16kg
 21m 02s
Workout Scaled
Earl Dippenaar 07/11/2013 CrossFit ATP None 5 rds
200m sprint
Sled push heavy
 10m 52s
Performed as RX
Earl Dippenaar 03/07/2013 CrossFit ATP None Four rounds 3:1
100 meter sprint
Spider man pushups-5 reps R/L
Power snatch- ME (45/75)
 85 reps
Performed as RX
Earl Dippenaar 03/06/2013 CrossFit ATP None WOD: Buy in KB Swings 50 reps (24/32)
3 RDS
Handstand Walk 50ft. (Shoulder touches 20 L/R)
T2B 15 reps
Cash out KB swings 50reps (24/32)
 10m 41s
Performed as RX
Earl Dippenaar 02/27/2013 CrossFit ATP None 1 mile
20-15-10-5
Pull Ups
5-10-15-20
Push Press (95/135)
1 Mile
 35m 56s
Workout Scaled
Earl Dippenaar 02/26/2013 CrossFit ATP None WOD:AMRAP 12
Bar MU 3 reps
Cleans 6 reps (185/135)
T2B 9 reps
 3 reps
Workout Scaled
Earl Dippenaar 02/25/2013 CrossFit ATP None WOD: 4 RDS
every 2 mins.
200 meters sprint
OBBurpees 5 reps
DL ME (185/155)

Core:
Russian twist 40:20 5 rds		 23 reps
Workout Scaled
Earl Dippenaar 02/11/2013 CrossFit ATP None WOD
AMRAP 12min 10/18/12
20KB (24/16) Snatch
10 box jumps (20/24) (24/30)

5 rds
40:20 planks
 7m 59s
Workout Scaled
Earl Dippenaar 02/06/2013 CrossFit ATP None METCON *** TEST *** (Members record)
"Eva"
5 RFT
800 m run
30 American swings (32/24)
30 Pull ups
 45m 01s
Workout Scaled
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