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Athlete Date Sort Location Workout Name Description Results
Tadji Kretschmer 02/02/2012 CrossFit ATP Skill/Strength Deadlifts Skill
Sumo deadlift-progression of lift
Strength
Deadlift-5-5-5-5-5-5-5		 105# lbs
Performed as RX
Tadji Kretschmer 02/02/2012 CrossFit ATP WOD WOD
Five rounds
Deadlift-10 reps (F155/M205) 85#
Pullups-12 reps (modified)
400 meters		 20m 52s
Workout Scaled
Tadji Kretschmer 01/26/2012 CrossFit ATP Skill/Strength Skill
Split Snatch-progression of lift
Strength
Split Snatch-4 sets x 10 reps 65%		 30# lbs
Performed as RX
Tadji Kretschmer 01/26/2012 CrossFit ATP WOD WU
Joint mobilty
800 meters
WOD
21-15-9
Split Snatch-F65/M95 30#
Box jump burpees
Ring Pushups		 14m 51s
Workout Scaled
Tadji Kretschmer 01/24/2012 CrossFit ATP Skill/Strength Skill
Strict press-progression and corrections of lift

Strength
Push press (out of rack)
5-5-5-5-5-5-5

 45# lbs
Performed as RX
Tadji Kretschmer 01/24/2012 CrossFit ATP WOD WOD
4 rounds
Push press 10 reps (F95/M135) 35#
KB OH swing 12 reps (F16kg/M20kg) 12kg
400 meters
 14m 25s
Workout Scaled
Tadji Kretschmer 01/20/2012 CrossFit ATP WOD WU
10 minutes
jumprope 1min/burpees 1min

WOD

1-2-3-4-5-6-7-8-9...........
in 15 minutes
Cleans-F95/M135
Jump Slamball
T2R		 9 rounds 0 reps
Workout Scaled
Tadji Kretschmer 01/19/2012 CrossFit ATP Skill/Strength Skill
Straight leg deadlift-progression of lift
Strength
1Rm deadlift		 125# lbs
Performed as RX
Tadji Kretschmer 01/16/2012 CrossFit ATP 1 Mile 1 mile T/T 8m 46s
Performed as RX
Tadji Kretschmer 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		 8 rounds 0 reps
Workout Scaled
Tadji Kretschmer 01/12/2012 CrossFit ATP Skill/Strength Skill
Front Squat-progression out of rack 35#
Strength
Front squat-2 reps on the minute every minute for 10 minutes. Add 10 lbs every minute

 45 #, 55#, 65# ....... lbs
Performed as RX
Tadji Kretschmer 01/12/2012 CrossFit ATP WOD WU
Joint mobility
800 meters

WOD "Samantha"
Three rounds
Medball Front squats-40 reps F14/M20
Pullups-40 reps
Box jumps-40 reps
 26m 38s
Workout Scaled
Tadji Kretschmer 01/11/2012 CrossFit ATP Nancy WU
"Annie"

50-40-30-20 and10 rep rounds of:
Double-unders
Sit-ups

WOD

5 rounds for time of:
400 meter run
95/65 pound Overhead squat, 15 reps		 18m 35s
Workout Scaled
Tadji Kretschmer 01/03/2012 CrossFit ATP Skill/Strength Skill
Snatch Balance

Strength
Snatch-1Rm
 Strength lbs
Snatch-1Rm 35 # lbs
Performed as RX
Tadji Kretschmer 01/03/2012 CrossFit ATP Randy 75 pound Power snatch, 75 reps for time. 35 # 7m 43s
Workout Scaled
Tadji Kretschmer 12/27/2011 CrossFit ATP Skill/Strength Skill

Deadlift-progression of the reset 55#

Strength

5-5-5-5-5-5-5-5 (F185/M225) 85#

reset each time		 Skill 55# lbs
Strength 85# lbs
Performed as RX
Tadji Kretschmer 12/27/2011 CrossFit ATP WOD 3 rounds

Deadlift 10 reps (F135 - M 185) 65#

Wall ball sit-ups 15 8#

400 meters		 12m 15s
Workout Scaled
Tadji Kretschmer 12/24/2011 CrossFit ATP WOD WU
Joint Mobility
Agility ladder

CHIPPER

every move done with a 35/45lb bar

400 meters
40x back squats
40x front squats
40x OH squats
400 meters
40x shoulder press
40x push press
40x push jerk
400 meters
40x hang power clean
40x hang power snatch
400 meters
 24m 00s
Workout Scaled
Tadji Kretschmer 12/23/2011 CrossFit ATP WOD WU

Joint mobilty
Tabata-8 rounds
airsquats/pushup release

WOD

Three rounds:
Power Clean-15 reps F95/M135
Pullups-15
800 meters		 22m 30s
Workout Scaled
Tadji Kretschmer 12/22/2011 CrossFit ATP WOD WOD
Three rounds for time of:
Double unders-50/150 mod (one time buy in 30 burpees for mod)
95/65 pound Snatch, 15 reps 25#		 13m 38s
Workout Scaled
Tadji Kretschmer 12/22/2011 CrossFit ATP Skill/Strength Skill
Snatch balance-10 reps on the minute for 10 minutes (bar only)
Strength
Snatch-4 sets of 10 reps

10m 00s
Performed as RX
Tadji Kretschmer 12/21/2011 CrossFit ATP WOD WU
Joint moblity
8 rounds
Tabata ring dips

WOD
Four rounds:
OH Barbell Walk-200 ft (F65/M95)
The Wall-5 jumps
HSPU-10 reps
KB OHS-15 reps (F16kg/M24kg)

400 meter


 25m 20s
Workout Scaled
Tadji Kretschmer 12/20/2011 CrossFit ATP Skill/Strength Skill
Reverse lunges-5 sets of 10 reps
Strength
Backsquat-3-3-3-3-3-3-3		 55-60-65-70-75-75-75 lbs
Performed as RX
Tadji Kretschmer 12/20/2011 CrossFit ATP WOD 21-15-9
Backsquat- F95/M135
Wallball situps
Burpees


 13m 15s
Workout Scaled
Tadji Kretschmer 12/19/2011 CrossFit ATP WOD WOD
Four Rounds:
GTOH-5 x 5 bar burpees F95/M135 (hands do not leave the bar until reps are done)
Front squat-10 reps F95/M135
400 meters		 19m 53s
Workout Scaled