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Athlete Date Sort Location Workout Name Description Results
Mel Villo 07/20/2012 CR8 CrossFit Deadlift Deadlift

1-1-1-1-1		 200 # lbs
Performed as RX
Mel Villo 07/20/2012 CR8 CrossFit Push Press Push Press

1-1-1-1-1		 65# lbs
Performed as RX
Mel Villo 07/17/2012 CR8 CrossFit Outlaw Conditioning WOD 3 rounds for time/reps of:

5 Cleans (full squat) to Thrusters 95#/45#
50 Double-Unders
5 Cleans (full squat) to Thrusters 95#/45#

*Rest 1 minute.

1 minute Max Effort Burpee

*Rest 1 minute, then begin the next round		 17m 15s
Workout Scaled
Mel Villo 07/16/2012 CR8 CrossFit Elizabeth 21-15-9 reps of:
Clean 135 pounds
Ring dips		 7m 48s
Workout Scaled
Mel Villo 07/06/2012 CR8 CrossFit Randy 75 pound Power snatch, 75 reps for time. 9m 10s
Workout Scaled
Mel Villo 07/04/2012 CR8 CrossFit CR8 4 Rounds for time:

15 Knees to Elbows
15 Supermans
15 Box Jumps
9m 09s
Performed as RX
Mel Villo 07/03/2012 CR8 CrossFit Newport Crippler For Time:

30 Back Squats (Body Weight)
1 Mile Run		 14m 05s
Workout Scaled
Mel Villo 07/02/2012 CR8 CrossFit CrossFit.com 120702 For time:
70 Burpees
60 Sit-ups
50 Kettlebell swings, 1.5 poods
40 Pull-ups
30 Handstand push-ups		 24m 09s
Workout Scaled
Mel Villo 06/26/2012 CR8 CrossFit Helen and Grace Complete 3 Rounds:
21 KBS Rx(35/53#)
12 Pull-ups
400m run
Immediately after complete:
30 Clean and Jerks Rx(95/135#)
 14m 00s
Workout Scaled
Mel Villo 06/25/2012 CR8 CrossFit CrossFit.com 120620 21-15-9 reps for time of:
225 pound Deadlift
95 pound Thruster		 15m 38s
Workout Scaled
Mel Villo 06/20/2012 CR8 CrossFit None For time:
15-12-9 rep rounds of:
KB Swings
Lateral Hurdle Burpees

Rest 2-minutes

12-9-6 rep rounds of:
KB Swings
Lateral Hurdle Burpees		 10m 41s
Performed as RX
Mel Villo 06/18/2012 CR8 CrossFit Spice Night - CFNE 10 rounds for time:
12 Burpees
12 pull ups		 25m 38s
Workout Scaled
Mel Villo 06/15/2012 CR8 CrossFit Flag Day - USCF run 1 miles
Rest 2 minutes then
20 Squat Clean 135/95
20 Box jump 24/20
20 Walking Lunges with plate on chest 45/25
20 Box jumps
20 Squat Cleans 135/95
Rest 2 minutes
Run 1 miles		 38m 16s
Workout Scaled
Mel Villo 06/13/2012 CR8 CrossFit Sandbag WOD 3 Rounds for time:

5 Sandbag Plank and Pull Throughs
10 Sandbag Bear Hug Squats
15 Sandbag Shoulder to Shoulder Press
20 Double Unders (60 Single Unders)		 5m 45s
Workout Scaled
Mel Villo 06/11/2012 CR8 CrossFit Snatches/Chest to Bar 3 rounds for time
15 power snatches (115/75)
50 jumping chest to bar pullups		 16m 41s
Workout Scaled
Mel Villo 06/05/2012 CR8 CrossFit CFR1 200 meter run with medball
30 Pull-ups
50 Thrusters
200 meter run with medball		 15m 49s
Workout Scaled
Mel Villo 06/04/2012 CR8 CrossFit CrossFit.com 101117 Complete as many rounds as possible in 20 minutes of:
30 second Handstand hold
30 second Squat hold
30 second L-sit hold
30 second Chin over bar hold		 4 rounds 16 reps
Workout Scaled
Mel Villo 05/30/2012 CR8 CrossFit CrossFit.com 111210 Resting 60 seconds between sets:
Bench press 2-2-2-2-2-2-2-2-2-2
 55 # lbs
Performed as RX
Mel Villo 05/29/2012 CR8 CrossFit CrossFit.com 120529 21-15-9 reps for time of:
95 pound Front squat
Burpee
Pull-up		 11m 47s
Workout Scaled
Mel Villo 05/28/2012 CR8 CrossFit Wittman Seven rounds for time of:
1.5 pood Kettlebell swing, 15 reps
95 pound Power clean, 15 reps
15 Box jumps, 24" box		 28m 13s
Workout Scaled
Mel Villo 05/25/2012 CR8 CrossFit CrossFit.com 110226 21-15-9 reps of:
95 pound Sumo deadlift high-pull
95 pound Overhead squat		 6m 27s
Performed as RX
Mel Villo 05/23/2012 CR8 CrossFit Blake Four rounds for time of:
100 foot Walking lunge with 45lb plate held overhead
30 Box jump, 24 inch box
20 Wallball shots, 20 pound ball
10 Handstand push-ups		 42m 47s
Workout Scaled
Mel Villo 05/19/2012 CR8 CrossFit CrossFit.com 120420 Complete as many rounds as possible in 12 minutes of:
15 foot Rope climb, 1 ascent
15 Push-ups		 10 rounds 15 reps
Workout Scaled
Mel Villo 05/18/2012 CR8 CrossFit CrossFit.com 100129 10 minutes Handstand push-ups
5 minutes Squats
2 minutes Pull-ups
1 minute Push-ups
 289 reps
Workout Scaled
Mel Villo 05/15/2012 CR8 CrossFit Nancy 5 rounds for time of:
400 meter run
95 pound Overhead squat, 15 reps		 17m 27s
Workout Scaled
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