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Athlete Date Sort Location Workout Name Description Results
Randy Coleman 09/28/2013 CrossFit ATP None LuRong WOD 3
The Rep Sequence

Round 1
10 Hang Power Cleans
20 Meter Sprint
Round 2
8 Hang Power Cleans
40 Meter Sprint
Round 3
6 Hang Power Cleans
60 Meter Sprint
Round 4
4 Hang Power Cleans
80 Meter Sprint
Round 5
2 Hang Power Cleans
100 Meter Sprint		 4m 14s
Workout Scaled
Randy Coleman 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 15 reps
Workout Scaled
Randy Coleman 09/23/2013 CrossFit ATP None WOD
3 rounds:
25 Burpees
Run 800m
 18m 48s
Performed as RX
Randy Coleman 09/16/2013 CrossFit ATP None 30-20-10 of:
Wall Ball 20/14
KB Snatch (15l/15r anyhow) 24/16kg
 5m 34s
Workout Scaled
Randy Coleman 09/11/2013 CrossFit ATP None 15 minute AMRAP of:
10 Power Clean and Jerk-135/95
15 KB swings 24/16kg
15 KB Hi-Pulls 24/16kg
Note: The KB should touch the floor between every rep hi-pull.
 3 rounds 6 reps
Workout Scaled
Randy Coleman 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.
 34 reps
Workout Scaled
Randy Coleman 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 19s
Workout Scaled
Randy Coleman 08/23/2013 CrossFit ATP None WOD
3 rounds:
6 Front Squats @ 70%
18 V-Ups
36 Split Jumps
For time

Note: Fronts Squats must be taken from the floor.
 7m 00s
Performed as RX
Randy Coleman 08/21/2013 CrossFit ATP None WOD
3 rounds for total time:
50 KBS OH 24/16kg
25 HR Push-ups
*Rest 2 minutes between each round.
 16m 22s
Workout Scaled
Randy Coleman 08/19/2013 CrossFit ATP None Conditioning
5 rounds for reps of:
20 sec. ME Push Press 115/75
10 sec. Rest
20 sec. ME C2B Pull-ups
10 sec. Rest
40 sec. ME Burpee Box Jumps 24/20
20 sec. Rest
score total reps		 56 reps
Workout Scaled
Randy Coleman 08/16/2013 CrossFit ATP None Conditioning
3 rounds:
7 Front squats @ 70%21
KB OH swings @ 24/16kg
50 Double-unders
For time.
Note: Racks may not be used for the front squats.
 10m 21s
Workout Scaled
Randy Coleman 08/05/2013 CrossFit ATP None Conditioning
For total reps:
2:00 ME Double Unders
Then (no rest)-
3:00 ME Wall Balls 20/14# (attempt as many as possible UB do not gameplan)
Rest 2:00-
3:00 ME KBS 24/16kg (attempt as many as possible UB do not gameplan)
Then (no rest)-
2:00 ME Double-Unders
 279 reps
Workout Scaled
Randy Coleman 08/02/2013 CrossFit ATP None WOD
Diane
21-15-9 of:
Deadlifts 225/155#
HSPU (regionals standard)		 8m 09s
Workout Scaled
Randy Coleman 07/24/2013 CrossFit ATP None WOD
3 rounds for time of:
7 Strict Presses 115/65#
14 Hang Power Cleans 115/65#
21 Lateral Burpees (over bar)
 11m 28s
Workout Scaled
Randy Coleman 07/19/2013 CrossFit ATP None 21-15-9
Hang Power Clean-135/95
Wallballs		 6m 03s
Workout Scaled
Randy Coleman 07/15/2013 CrossFit ATP None WOD
3rds
400m
100 dubs
 18m 08s
Workout Scaled
Randy Coleman 07/15/2013 CrossFit ATP None WOD
3rds
400m
100 dubs
 18m 08s
Workout Scaled
Randy Coleman 07/12/2013 CrossFit ATP None Run 1 Mile

Core
L-sits 5rds 20:10
 6m 35s
Performed as RX
Randy Coleman 07/10/2013 CrossFit ATP None 150 Burpees for time. 15m 56s
Performed as RX
Randy Coleman 07/08/2013 CrossFit ATP None WOD
Isabel
30 Snatches for time @ 135/95
 4m 13s
Workout Scaled
Randy Coleman 07/05/2013 CrossFit ATP None WOD
4 rounds for total working time:
30 KBS 24/16kg
12 HSPU (regionals standard)
12 Pullups
 18m 05s
Workout Scaled
Randy Coleman 07/01/2013 CrossFit ATP None WOD
12 minute AMRAP of:
7 Power Clean & Jerks @ 155/105
14 Front Squats @ 155/105
Run 200m		 3 rounds 0 reps
Workout Scaled
Randy Coleman 06/28/2013 CrossFit ATP None WOD
10 minute AMRAP of:
5 Heaving Snatch Balances @ 75%
10 Snatch Grip Deadlifts @ 75%
15 HR Push-ups		 150 reps
Performed as RX
Randy Coleman 06/26/2013 CrossFit ATP None Skill HSPU EMOM 5 reps 5 min

12min AMRAP
Jump rope-50 dubs
Wallballs-20/14 ME Unbroken for score
 12m 00s
Workout Scaled
Randy Coleman 06/24/2013 CrossFit ATP None WOD

15 Burpee Over-the-Box Jumps 20
15 Power Cleans 135/95
15 Burpee Over-the-Box Jumps 20
30 Front Squats 135/95
15 Burpee Over-the-Box Jumps 20
15 Push Jerks 135/95
15 Burpee Over-the-Box Jumps 20		 15m 30s
Workout Scaled
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