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Athlete Date Sort Location Workout Name Description Results
Rosie Kotzen 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.
 122 reps
Workout Scaled
Rosie Kotzen 11/20/2013 CrossFit ATP None Conditioning
5X400m Run
Rest 2:00 after set 1 & 2 Rest 1:00 after set 3 & 4.

Core:
Superman series
 14m 30s
Performed as RX
Rosie Kotzen 11/18/2013 CrossFit ATP None WOD
3 rounds for time of:
Run 400m
20 Pull-ups
20 OHS 95/65
 16m 21s
Workout Scaled
Rosie Kotzen 11/04/2013 CrossFit ATP None WOD
For time:
45 T2B
-then-
3 rounds of:
15 Deadlifts 185/135
15 Back Squats 185/135
Notes: Use one bar for this workout, and racks may NOT be used. The bar must be take
from the ground and placed in the back rack to perform Back Squats.		 10m 23s
Workout Scaled
Rosie Kotzen 10/31/2013 CrossFit ATP None LuRong WOD 8
21-18-15-12-9-6-3 of:
Wall Balls-20/14
Deadlifts-115/75
Box Jumps-24/20
 13m 55s
Performed as RX
Rosie Kotzen 10/23/2013 CrossFit ATP None WOD
3 rounds for time of:
10 KB Cleans (Double bells) 24/16kg
20 Wall Balls 20/14
50 Double-Unders		 12m 37s
Workout Scaled
Rosie Kotzen 10/17/2013 CrossFit ATP None 100- Double Unders
+
5 Rounds of:
10- Power Cleans at 145 lbs
10- Ring Dips		 6m 20s
Workout Scaled
Rosie Kotzen 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 23s
Workout Scaled
Rosie Kotzen 10/14/2013 CrossFit ATP None WOD
5 rounds for total time of:
25 KB Swings 24/16kg (12kg)
14 Lateral Box Jumps 20 (touch on top)
7 Hang Power Cleans 165/110 (65)
Rest 2 minutes between rounds.
 19m 13s
Workout Scaled
Rosie Kotzen 10/10/2013 CrossFit ATP None Lurong WOD 5
15min cap
level 1
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		 8m 44s
Workout Scaled
Rosie Kotzen 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
 18m 22s
Workout Scaled
Rosie Kotzen 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
 89 reps
Workout Scaled
Rosie Kotzen 10/04/2013 CrossFit ATP None WOD
3 rounds:
30 Wall-balls 20/14
15 Pullups
 12m 12s
Workout Scaled
Rosie Kotzen 10/01/2013 CrossFit ATP None WOD
5 rounds for total time of:
50 Double-Unders
15 Burpees
5 Power Cleans 155/105
Rest 1min after each round!
 17m 12s
Workout Scaled
Rosie Kotzen 09/30/2013 CrossFit ATP None WOD
3 rounds for time of:
Run 400m
15 Thrusters 115/75
15 C2B Pull-ups
 17m 12s
Workout Scaled
Rosie Kotzen 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
Rosie Kotzen 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.		 177 reps
Workout Scaled
Rosie Kotzen 09/23/2013 CrossFit ATP None WOD
3 rounds:
25 Burpees
Run 800m
 22m 29s
Performed as RX
Rosie Kotzen 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.

First time doing double unders in a WOD
45lb snatch		 122 reps
Workout Scaled
Rosie Kotzen 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 15s
Performed as RX
Rosie Kotzen 09/16/2013 CrossFit ATP None 30-20-10 of:
Wall Ball 20/14
KB Snatch (15l/15r anyhow) 24/16kg
 7m 25s
Workout Scaled
Rosie Kotzen 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.
 4 rounds 34 reps
Workout Scaled
Rosie Kotzen 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
 9m 25s
Workout Scaled
Rosie Kotzen 02/06/2013 CrossFit ATP None METCON *** TEST *** (Members record)
"Eva"
5 RFT
800 m run
30 American swings (32/24)
30 Pull ups
 44m 59s
Workout Scaled
Rosie Kotzen 07/23/2012 CrossFit ATP None WOD

20 Burpee Pull-up buy in:

21-15-9 of,
Cleans (95/135)
T2R

Cash out 20 Burpee Pull-up
 20m 09s
Workout Scaled
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