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Athlete Date Sort Location Workout Name Description Results
Heather Sullo 03/07/2012 CrossFit ATP None Three rounds
OH squats-10 reps and 100 ft OH walk x 2 (F65/M95)
T2B-15 reps
Ring agility weaving and 50 ft walking lunge x 2
100 meter sprint
* penalty if you touch a ring-10 burpees
 24m 49s
Workout Scaled
Heather Sullo 03/05/2012 CrossFit ATP WOD Four Rounds

KB Russian Swing- 15 reps F20/M32
Pullups-15 reps
L-sit dips-15 reps
400 meters		 24m 00s
Workout Scaled
Heather Sullo 02/29/2012 CrossFit ATP WOD 5-3-1 program
Backsquat-1 Rm

WOD
1-2-3-4-5-6-7-8-9.....
Complete as many in 20 min. of:
Front Squat-F95/M135
HSPU
KB OH Swing-F16/M24
T2R


 7 reps
Workout Scaled
Heather Sullo 02/29/2012 CrossFit ATP WOD 5-3-1 program
Backsquat-1 Rm

WOD
1-2-3-4-5-6-7-8-9.....
Complete as many in 20 min. of:
Front Squat-F95/M135
HSPU
KB OH Swing-F16/M24
T2R


 7 reps
Workout Scaled
Heather Sullo 02/13/2012 CrossFit ATP WOD WU
400 meters
Snatch Balance-mini Tabata (8 rounds)
WOD
Four rounds
5 Burpee wall jumps
10 OHS-F75/M115
15 Pullups
20 Wallballs		 26m 45s
Workout Scaled
Heather Sullo 02/09/2012 CrossFit ATP WOD WOD
21-15-9
Reverse lunges-F65/M95
T2B
Pistols
 22m 25s
Workout Scaled
Heather Sullo 02/08/2012 CrossFit ATP WOD WU
Joint Mobility
800 meters
Agility ladder

WOD
Eight rounds:
Power Snatch-5 reps F65/M95
OHS-5 reps F65/M95
Parallettes pass thru-5 reps
Dubs-30 reps
100 meters
 42m 45s
Workout Scaled
Heather Sullo 02/07/2012 CrossFit ATP Skill/Strength Skill
Strict press-progression out of rack
Strength
Push Press-1 Rm out of rack		 65 lbs
Performed as RX
Heather Sullo 02/07/2012 CrossFit ATP WOD WOD
10-9-8-7-6-5-4-3-2-1
Pushpress-F75/M115 (from floor)
Pullups
Burpees		 34m 00s
Workout Scaled
Heather Sullo 02/06/2012 CrossFit ATP WOD WU
Minute of Pullups
Rest a minute
Minute Dubs
Rest a minute
Minute of HSPU

Pullups=2 points
Dubs=2 point
HSPU=2 points

WOD
Three rounds
Hang Cleans-10 reps (F95/M135)
Muscle ups-7 reps (mod 14)
Wall climbs-5
800 meters


 35m 21s
Workout Scaled
Heather Sullo 02/01/2012 CrossFit ATP None WU
Joint Mobility drills with lacrosse balls
WOD
800 meters
50 Dubs
10 Box jumps
40 Dubs
20 Box jumps
30 Dubs
30 Box jumps
20 Dubs
40 Box jumps
10 Dubs
50 Box jumps
800 meters		 39m 00s
Workout Scaled
Heather Sullo 01/26/2012 CrossFit ATP WOD WU
Joint mobilty
800 meters
WOD
21-15-9
Split Snatch-F65/M95
Box jump burpees
Ring Pushups		 21m 48s
Workout Scaled
Heather Sullo 01/24/2012 CrossFit ATP WOD WOD
4 rounds
Push press 10 reps (F95/M135)
KB OH swing 12 reps (F16kg/M20kg)
400 meters
 19m 26s
Workout Scaled
Heather Sullo 01/23/2012 CrossFit ATP WOD WU
Mobility drills
800 meters
WOD
Four rounds
Snatch-12 reps F65/M95
Tire pull- 200ft
Side shuffle(low)-200 meters
Dubs-30 mod 90		 38m 12s
Workout Scaled
Heather Sullo 01/23/2012 CrossFit ATP WOD WOD
4 rounds
Push press 10 reps (F95/M135)
KB OH swing 12 reps (F16kg/M20kg)
400 meters
 19m 48s
Workout Scaled
Heather Sullo 01/21/2012 CrossFit ATP Fight Gone Bad Three rounds of:
Wall-ball, 20 pound ball, 10 ft target (Reps)
Sumo deadlift high-pull, 75/55 pounds (Reps)
Box Jump, 20" box (Reps)
Push-press, 75/55 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.		 3 rounds 0 reps
Workout Scaled
Heather Sullo 01/19/2012 CrossFit ATP Skill/Strength Skill
Straight leg deadlift-progression of lift
Strength
1Rm deadlift		 125 lbs
Performed as RX
Heather Sullo 01/19/2012 CrossFit ATP WOD WOD
Four rounds:
Deadlift-12 reps F155/M205
400 meters 		18m 20s
Workout Scaled
Heather Sullo 01/17/2012 CrossFit ATP WOD WOD

Five rounds
Pistols-5 R/L sprint 50ft then 5R/L Pistols again
Snatch-10 reps F65/M95
 23m 18s
Workout Scaled
Heather Sullo 01/16/2012 CrossFit ATP 1 Mile 1 mile T/T 13m 13s
Performed as RX
Heather Sullo 01/16/2012 CrossFit ATP Nate WU
Joint mobility/Pose drills
1 mile T/T

WOD
Complete as many rounds in twenty minutes as you can of:
2/8 Muscle-ups
4/8 Handstand Push-ups
8/16 F24kg/M32kg Kettlebell swings		 7 rounds 0 reps
Workout Scaled
Heather Sullo 01/06/2012 CrossFit ATP WOD WU
Mini tabata
8 rounds 20/10:
box jump burpees

WOD
Three rounds
OH walking plate lunges-F25/45 (200ft)
Pullups-15 reps
Rope climb-1 ascent (mod 5)
800 meters		 36m 15s
Workout Scaled
Heather Sullo 01/04/2012 CrossFit ATP WOD WU: ANNIE
50-40-30-20-10 reps:
double unders
sit-ups

WOD:
10-9-8-7-6-5-4-3-2-1 reps:
Power Clean (F115/M155)
muscle-ups		 25m 40s
Workout Scaled
Heather Sullo 01/03/2012 CrossFit ATP Randy 75 pound Power snatch, 75 reps for time. 5m 43s
Workout Scaled
Heather Sullo 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)
 22m 48s
Workout Scaled