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Athlete Date Location Workout NameSort Description Results
Anthony Rowe 01/09/2012 CrossFit ATP 01/09/12 WU
Mobility drills

jumprope x 10 minutes

WOD

The Bear Complex

5 rounds of:
Power Clean
Front Squat
Push Press
Back Squat
Push Press

*Once through these exercises is ONE rep. 7 reps in a round.
*No resting on the ground between reps – not even to re-grip!
* Front squat must be separate from the power clean!
*1 minute rest between rounds.		 11m 26s
Workout Scaled
Anthony Rowe 04/08/2012 CrossFit ATP 04/09/12 5-3-1
Back Squat
70%x3
80%x3
90%x3 or almost failure

WOD:
Diane:
21-15-9
Deadlift (165/225)
HSPU
 8m 14s
Performed as RX
Anthony Rowe 01/16/2012 CrossFit ATP 1 Mile 1 mile T/T 6m 38s
Performed as RX
Anthony Rowe 08/22/2012 CrossFit ATP Angie For time:
100 Pull-ups
100 Push-ups
100 Sit-ups
100 Squats
*must finish exercise before moving to next exercise

*Competitors WOD:
OHS 5x5
 25m 15s
Performed as RX
Anthony Rowe 06/25/2012 CrossFit ATP BMB WOD 2 WOD
50 Buy in Hang Power Cleans-F65/M95
OHS-10 reps
KB Farmers carry in the rack-F12kg/M16kg		 13m 42s
Workout Scaled
Anthony Rowe 06/16/2012 CrossFit ATP Cindy Complete as many rounds in 20 minutes as you can of:
5 Pull-ups
10 Push-ups
15 Squats		 13 rounds 0 reps
Performed as RX
Anthony Rowe 06/13/2012 CrossFit ATP Diane 21-15-9 reps of:
225/155 pound Deadlift
Handstand push-ups		 8m 08s
Performed as RX
Anthony Rowe 12/10/2012 CrossFit ATP Diane 21-15-9 reps of:
185/225 pound Deadlift
Handstand push-ups		 07m 42s
Performed as RX
Anthony Rowe 05/30/2012 CrossFit ATP Eva Eva
Five rounds for time of:
Run 800 meters
Kettlebell Swing-30 reps (F24/M32)
30 Pull-ups
Scaled 1/2 Eva		 55m 50s
Workout Scaled
Anthony Rowe 01/30/2013 CrossFit ATP Grace METCON *** TEST *** (Members record time for "Grace" only)
"Grace"
Clean and Jerk-30 reps 95/135
... THEN.. NO REST....
3 rounds
150 DU's
20 Superman push ups
 33m 21s
Workout Scaled
Anthony Rowe 07/11/2012 CrossFit ATP Mary Complete as many rounds in 20 minutes as you can of:
5 Handstand Push-ups
10 One legged squats, alternating
15 Pull-ups		 7 rounds 210 reps
Performed as RX
Anthony Rowe 03/14/2012 CrossFit ATP Murph For time:
1 mile Run
100 Pull-ups
200 Push-ups
300 Squats
1 mile Run

Partition the pull-ups, push-ups, and squats as needed. Start and finish with a mile run. If you've got a twenty pound vest or body armor, wear it.		 48m 48s
Performed as RX
Anthony Rowe 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		 15m 30s
Workout Scaled
Anthony Rowe 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		 9 rounds 0 reps
Workout Scaled
Anthony Rowe 02/01/2012 CrossFit ATP None WU
Joint Mobility drills with lacrosse balls
WOD
800 meters
50 Dubs
10 Box jumps
40 Dubs
20 Box jumps
30 Dubs
30 Box jumps
20 Dubs
40 Box jumps
10 Dubs
50 Box jumps
800 meters		 24m 47s
Performed as RX
Anthony Rowe 03/07/2012 CrossFit ATP None Three rounds
OH squats-10 reps and 100 ft OH walk x 2 (F65/M95)
T2B-15 reps
Ring agility weaving and 50 ft walking lunge x 2
100 meter sprint
* penalty if you touch a ring-10 burpees
 28m 18s
Workout Scaled
Anthony Rowe 04/04/2012 CrossFit ATP None WOD
1-2-3-4-5-6-7-8............
15 min.
Hang Power Snatch-F65/M95
T2R
Jump Slamball
 9 reps
Workout Scaled
Anthony Rowe 04/18/2012 CrossFit ATP None WOD: 4 Rounds
Reverse Lunges 10 reps L/R (95/135)
KB OHSwing 15 reps (20/32kg)
400 meters
 23m 54s
Workout Scaled
Anthony Rowe 04/25/2012 CrossFit ATP None WOD: 4 Rounds of
OHS 10 reps (F75/M115)
HSPU 10 reps
Monkey Bars 1 way
400 meters
 17m 38s
Workout Scaled
Anthony Rowe 04/27/2012 CrossFit ATP None WOD: AMRAP 15 min.
KB Snatch L/R 10 reps (16/24)
Ring Push-ups 10 reps
Dubs 30 reps
 5 rounds 0 reps
Workout Scaled
Anthony Rowe 05/13/2012 CrossFit ATP None WOD
100 swings
30 dubs
1 rope
75 swings
60 dubs
1 rope
50 swings
90 dubs
1 rope
25 swings
120 dubs
1 rope
 24m 07s
Performed as RX
Anthony Rowe 06/02/2012 CrossFit ATP None Surprise WOD! 17m 30s
Workout Scaled
Anthony Rowe 06/06/2012 CrossFit ATP None WOD: 1-2-3-4-5-6-7-8-9-10
KB Thrusters L/R (F12/M16)
Slam ball (F20/M30)
Pull-ups
 15m 15s
Performed as RX
Anthony Rowe 06/11/2012 CrossFit ATP None WOD
"Jorge 44"
Air Squats
Pull ups
Body weight walking lunges
Push up release
440 meters
Hang Power cleans-95/65
Vsit ups
Spiderman pushups
KB swings-24/16
Burpees
Pushpress-95/65		 45m 00s
Performed as RX
Anthony Rowe 06/09/2012 CrossFit ATP None 1 mile
400 meter suitcase carry (F16/M24) *switch hands 1/2 way
400 meter waiters carry (F16/M24) *switch hands 1/2 way
1 mile		 37m 00s
Workout Scaled
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