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Athlete Date Sort Location Workout Name Description Results
Viktor Navolokov 12/10/2013 CrossFit ATP None WOD
4 rounds for total reps of:
2:30 to complete
400M Run
ME T2B in the remainder of the 2:30
Rest 1:00
 37 reps
Performed as RX
Viktor Navolokov 12/09/2013 CrossFit ATP None WOD
4 rounds for reps of:
1:00 ME Wall Balls 20/14
0:30 Rest
1:00 ME KBS 32/24kg
0:30 Rest
1:00 Burpee Over-the-Box Jumps 24/20
0:30 Rest
 190 reps
Workout Scaled
Viktor Navolokov 12/04/2013 CrossFit ATP None WOD
3 rounds for time of:
40 Double-Unders
20 T2B
10 Overhead Squats 95/65
 10m 14s
Workout Scaled
Viktor Navolokov 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
 126 reps
Workout Scaled
Viktor Navolokov 11/12/2013 CrossFit ATP None 3 rounds for reps of:
1:00 ME Front Rack Barbell Step-ups 20 box 95/65
1:00 ME C2B Pull-ups
1:00 UB Handstand Hold
Note: The HS hold is meant to be performed completely UB. Perform a 10 Burpee penalty (AFTER the entire piece is completed) for every time the HS hold is broken within each 1:00 interval.
 70 reps
Workout Scaled
Viktor Navolokov 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!!!!!!!		 459 reps
Workout Scaled
Viktor Navolokov 10/24/2013 CrossFit ATP None Burpees
Front Squats at 95/65 lbs
Push Press at 95/65 lbs
Farmer Carry at 24/16 kg
Finisher: Burpee Muscle Ups/Burpee Pullup		 17m 17s
Workout Scaled
Viktor Navolokov 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.
 23m 36s
Workout Scaled
Viktor Navolokov 10/04/2013 CrossFit ATP None WOD
3 rounds:
30 Wall-balls 20/14
15 Pullups
 10m 22s
Performed as RX
Viktor Navolokov 10/03/2013 CrossFit ATP None 10 Min Time Cap:
50 Thrusters 95/65
50 Toes-to-Bar/Ab mat situps
The athlete must complete all 50 Thrusters before moving on to the next movement		 10m 00s
Workout Scaled
Viktor Navolokov 09/30/2013 CrossFit ATP None WOD
3 rounds for time of:
Run 400m
15 Thrusters 115/75
15 C2B Pull-ups
 19m 27s
Workout Scaled
Viktor Navolokov 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.
 0 rounds 102 reps
Workout Scaled
Viktor Navolokov 09/03/2013 CrossFit ATP None Conditioning
5 rounds of:
30 sec. ME Split jumps
30 sec. Rest
30 sec. ME Strict pull-ups
30 sec. Rest
30 sec. ME HSPU
30 sec. Rest
 211 reps
Performed as RX
Viktor Navolokov 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		 100 reps
Workout Scaled
Viktor Navolokov 08/09/2013 CrossFit ATP None 2) 30 minutes to establish a 1RM HBBS.

Skill work MU/PU		 205lb lbs
Performed as RX
Viktor Navolokov 08/06/2013 CrossFit ATP None For time:
5 rounds of Cindy
5 Pull-ups
10 HR Push-ups
15 Air Squats
-then-
15 Hang Power Snatches 135/95#
-then-
5 rounds of Cindy
5 Pull-ups
10 HR Push-ups
15 Air Squats
 16m 10s
Workout Scaled
Viktor Navolokov 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
 154 reps
Performed as RX
Viktor Navolokov 07/19/2013 CrossFit ATP None 21-15-9
Hang Power Clean-135/95
Wallballs		 7m 58s
Workout Scaled
Viktor Navolokov 07/18/2013 CrossFit ATP None 4rds
400 m
100ft sled light (sprint)
KB Snatch-10 R/L 24/16kg
 24m 50s
Workout Scaled
Viktor Navolokov 07/17/2013 CrossFit ATP None 1) 12 minutes to work to a max Snatch for the day, then:
EMOM for 5 minutes: 1 Snatch @ 90% of todays max.
2) 12 minutes to work to a max Clean & Jerk for the day, then:
EMOM for 5 minutes: 1 Clean & Jerk @ 85% of todays max.
 Snatch: 85lb max today, 75lb for the EMOM lbs
Clean and Jerk: 135lb max today, 115lb EMOM lbs
Performed as RX
Viktor Navolokov 07/12/2013 CrossFit ATP None Run 1 Mile

Core
L-sits 5rds 20:10
 6m 55s
Performed as RX
Viktor Navolokov 07/03/2013 CrossFit ATP None WOD
3 rounds for time of:
30 KB Snatch + OH Lunge 24/16kg (15L/15R)
40 Double-Unders
 14m 07s
Workout Scaled
Viktor Navolokov 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
Viktor Navolokov 06/25/2013 CrossFit ATP None WOD
Run 800m
then
3 rounds of
12 Ring Dips
8 Strict Pull-ups
Run 800m
 13m 59s
Performed as RX
Viktor Navolokov 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 14s
Workout Scaled
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