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Athlete Date Sort Location Workout Name Description Results
Kyle Sawchuk 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
 122 reps
Workout Scaled
Kyle Sawchuk 10/28/2013 CrossFit ATP None WOD
For total reps.
EMOM for 10 minutes (beginning @ 0:00):
10 Burpees
After completing 10 Burpees, with the remainder of the minute complete:
ME Double-Unders
*Score is total number of Double-Unders.
*** MAX EFFORT!!!!!!!		 260 reps
Workout Scaled
Kyle Sawchuk 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
 120 reps
Performed as RX
Kyle Sawchuk 10/18/2013 CrossFit ATP None WOD
21-15-9
Power Snatch 95/65
HSPU
 6m 42s
Workout Scaled
Kyle Sawchuk 10/17/2013 CrossFit ATP None 100- Double Unders
+
5 Rounds of:
10- Power Cleans at 145 lbs
10- Ring Dips		 10m 35s
Workout Scaled
Kyle Sawchuk 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.
 21m 12s
Workout Scaled
Kyle Sawchuk 10/11/2013 CrossFit ATP None WOD
10 minute AMRAP
Ascending ladder of:
2 Squat Clean Thrusters 115/75
2 Pull-ups
4 Squat Clean Thrusters 115/75
4 Pull-ups
6 Squat Clean Thrusters 115/75
6 Pull-upsuntil 10 minutes is up
 4 rounds 45 reps
Performed as RX
Kyle Sawchuk 10/10/2013 CrossFit ATP None Lurong WOD 5
15min cap

10- Power Snatches at 115/80 lbs
20- Pull Ups
30- Box Jumps at 24/20 inches
40- Kettle Bell Swings at 24/16 kg
30- Box Jumps at 24/20 inches
20- Pull Ups
10- Power Snatches at 115/80 lbs		 11m 43s
Workout Scaled
Kyle Sawchuk 10/09/2013 CrossFit ATP None WOD
For time:
100 Double-Unders
30 HSPU
100 KB Swings 24/16kg
30 Ring Dips
100 Double-Unders
 17m 19s
Workout Scaled
Kyle Sawchuk 10/02/2013 CrossFit ATP None WOD
For time and reps:
5:00 ME KB Snatches 24/16kg (apportion anyhow)
Run 1 Mile
*There is no break after the KB Snatches.
 13m 52s
Workout Scaled
Kyle Sawchuk 09/30/2013 CrossFit ATP None WOD
3 rounds for time of:
Run 400m
15 Thrusters 115/75
15 C2B Pull-ups
 16m 47s
Workout Scaled
Kyle Sawchuk 09/27/2013 CrossFit ATP None WOD
AMRAP 8 min:
15 Front Squats 135/95
12 T2B
9 Push Jerks 135/95

*Max effort please!!		 2 rounds 99 reps
Workout Scaled
Kyle Sawchuk 09/26/2013 CrossFit ATP None 12 Min Time Cap:
100 Burpees
100 Kettlebell Swings-24/16
The twist: Athletes can break up the exercises and REPS in any order they choose.		 150 reps
Performed as RX
Kyle Sawchuk 09/25/2013 CrossFit ATP None WOD
5 rounds for total working time of:
3 Muscle-Ups (mod 6)
30 KB Swings 24/16kg (all out no gaming for MU)
3 Muscle-Ups
Rest 1:00 after each round.
 14m 31s
Workout Scaled
Kyle Sawchuk 09/20/2013 CrossFit ATP None WOD
7 rounds for total reps of:
30 Seconds ME Double-unders
30 Seconds ME Power snatch 115/75
Rest 1 minute between rounds.
 92 reps
Workout Scaled
Kyle Sawchuk 09/19/2013 CrossFit ATP None 18 Min Time Cap:
21-18-15-12-9-6-3 of:

Wall Balls
Deadlifts
Box Jumps
Make sure to watch the video and read everything on this page! All Standards are the same for all divisions: Opens, Masters, and Masters +		 15m 32s
Performed as RX
Kyle Sawchuk 09/18/2013 CrossFit ATP None WOD
100 Burpees for time.
*Every two minutes (beginning at 0:00): 5 Strict Pull-ups
 9m 18s
Performed as RX
Kyle Sawchuk 09/17/2013 CrossFit ATP None WOD
5 rounds for total reps of:
1 min.
ME Weighted Step-ups 95/65# (alternating) on 20 box
30 seconds
Rest
1 min.
ME T2B
30 seconds
Rest
 140 reps
Workout Scaled
Kyle Sawchuk 09/16/2013 CrossFit ATP None 30-20-10 of:
Wall Ball 20/14
KB Snatch (15l/15r anyhow) 24/16kg
 6m 06s
Workout Scaled
Kyle Sawchuk 09/13/2013 CrossFit ATP None For time
3 rounds:
30 Alternating pistols
20 T2B
10 Wall Walks

 23m 47s
Workout Scaled
Kyle Sawchuk 09/12/2013 CrossFit ATP None 4 rds
Partner Sleds
Low Sleds-4/2 50ft for cycles
400 meters
 4 rounds 16 reps
Performed as RX
Kyle Sawchuk 09/09/2013 CrossFit ATP None Conditioning
3 rounds for time and reps of:
3:00 to complete-
Run 400m (all out)ME Muscle-Ups in the remaining time
Rest 2:00 after each round.
*Note: Each 400m run should be all out. Do not strategize to allow for more MU.
 10 reps
Workout Scaled
Kyle Sawchuk 09/06/2013 CrossFit ATP None Conditioning
AMRAP 12 mins:
Ascending ladder of:
3 Thrusters 115/75
3 Box jumps 30/24
3 C2B
6 Thrusters 115/75
6 Box jumps 30/24
6 C2B
9 Thrusters 115/75
9 Box jumps 30/24
9 C2B.until 12 mins is over.
 3 rounds 21 reps
Workout Scaled
Kyle Sawchuk 09/05/2013 CrossFit ATP None 4 Rounds
200 ft sled 2/1
12 T2B
12 PU
400 meters		 32m 39s
Performed as RX
Kyle Sawchuk 09/04/2013 CrossFit ATP None Conditioning
30 KB swings 32/24kg
30 Burpees
20 KB swings 32/24kg
20 Burpees
10 KB swings 32/24kg
10 Burpees
 8m 57s
Workout Scaled
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