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David Agudelo 12/28/2011 Crossfit ATP WOD 5 rounds:

Ring pull-ups 10 reps
Thrusters 10 reps (F65/M95)
Double Unders 30

 22m 17s
Performed as RX
David Agudelo 12/30/2011 CrossFit ATP WOD WU:
10 min. of
1 min. jumping jacks/1 min. V-situps

WOD:
4 rounds
Push Press 5 reps (F95/M135)
KB Snatch 10 reps L/R (F16kg/M24KG)
Reverse Lunges 15 reps L/R (F95/M135)
100 meter sprint		 022m 13s
Workout Scaled
David Agudelo 01/03/2012 CrossFit ATP Randy 75 pound Power snatch, 75 reps for time.

65lbs		 7m 11s
Workout Scaled
David Agudelo 01/05/2012 CrossFit ATP WOD WOD:
3 rounds:
Clean and Jerk 15 reps (F95/M135)
Ring Dips 15 reps
400 meters		 21m 50s
Workout Scaled
David Agudelo 01/06/2012 CrossFit ATP WOD WOD
Three rounds
OH walking plate lunges-F25/45 (200ft)
Pullups-15 reps
Rope climb-1 ascent (mod 5)
800 meters		 37m 21s
Workout Scaled
David Agudelo 01/07/2012 CrossFit ATP WOD "Tabata"
8 rounds
Air squats
KB Swings-F16kg/M24kg
T2B
Slamballs
Crazy ropes
Clapping pushups(mod pushup release)
 8 rounds 0 reps
Workout Scaled
David Agudelo 01/09/2012 CrossFit ATP 01/09/12 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 56s
Workout Scaled
David Agudelo 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		 20m 57s
Workout Scaled
David Agudelo 01/25/2012 CrossFit ATP WOD WU
Mini Tabata
PVC Power Snatch
Mountain Climbers

WOD
AMRAP 4 blocks of 5 min each
Wall Walks-3
Strict Pullups-5
Back Squats-7 (F95/M135)		 0 rounds 142 reps
Workout Scaled
David Agudelo 01/30/2012 CrossFit ATP WOD WOD
21-15-9
Split Jerk-F95/M135
HSPU
400


 17m 17s
Workout Scaled
David Agudelo 01/29/2012 Hollywood Beach Beach Run 3.5 run on the Broadwalk 36m 51s
Performed as RX
David Agudelo 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		 34m 06s
Workout Scaled
David Agudelo 02/02/2012 CrossFit ATP WOD WOD
Five rounds
Deadlift-10 reps (F155/M205)
Pullups-12 reps
400 meters		 23m 31s
Performed as RX
David Agudelo 02/03/2012 CrossFit ATP WOD WU
Joint mobility
WOD
Four rounds:
1 mile before and after
10 Jump slam balls
12 Wallballs (F14/M20)
15 OH Squats (F65/M95)
20 Situps		 40m 00s
Workout Scaled
David Agudelo 02/06/2012 CrossFit ATP WOD WU
Minute of Pullups
Rest a minute
Minute Dubs
Rest a minute
Minute of HSPU

Pullups=2 points
Dubs=2 point
HSPU=2 points

WOD
Three rounds
Hang Cleans-10 reps (F95/M135)
Muscle ups-7 reps (mod 14)
Wall climbs-5
800 meters


 31m 50s
Workout Scaled
David Agudelo 02/08/2012 CrossFit ATP WOD WU
Joint Mobility
800 meters
Agility ladder

WOD
Eight rounds:
Power Snatch-5 reps F65/M95
OHS-5 reps F65/M95
Parallettes pass thru-5 reps
Dubs-30 reps
100 meters
 29m 22s
Workout Scaled
David Agudelo 02/08/2012 CrossFit ATP Young Circle Run run to Young Circle, 4 laps
10 push ups
10 inclined pull ups
10 situps
10 box jumps
run home		 40m 33s
Performed as RX
David Agudelo 02/09/2012 CrossFit ATP WOD WOD
21-15-9
Reverse lunges-F65/M95
T2B
Pistols
 18m 57s
Workout Scaled
David Agudelo 02/11/2012 CrossFit ATP WOD WU
Parking lot drills

WOD
HSPU-25
Wallball situps-50
Pushups release-75
Air squats-100
1 mile run		 23m 40s
Workout Scaled
David Agudelo 02/10/2012 CrossFit ATP WOD WU
3 rounds:
400 meters
50 Dubs

WOD
3 Rounds:
Pullup
Front Squat (girls) Thruster (boys) 95lbs
Box Jump
Deadlift (girls) Power Clean (boys) 135lbs
Burpee
1 min per station. Either athlete can start workout but they will then leap frog each other for entire workout. NO REST between rounds. Score is total team reps.
Further explantion for those confused.... Teammate 1 starts with pullup for 1 min, at "rotate" teammate 2 does Front Squat/Thruster for 1 min, at rotate teammate 1 is back up and does box jump. This continues back and forth until the Team has completed 3 rounds. Yes there is strategy involved.
 348 reps
Performed as RX
David Agudelo 02/15/2012 CrossFit ATP WOD WU
Joint mobility
800 meters

WOD
Four rounds:
3 Muscle ups
6 HSPU
9 Jump Slamballs
12 DL (F155/M205)
50 Dubs
 25m 40s
Workout Scaled
David Agudelo 02/13/2012 CrossFit ATP WOD WU
400 meters
Snatch Balance-mini Tabata (8 rounds)
WOD
Four rounds
5 Burpee wall jumps
10 OHS-F75/M115
15 Pullups
20 Wallballs		 25m 00s
Workout Scaled
David Agudelo 02/17/2012 CrossFit ATP WOD WOD
Three rounds:
Hang Power Snatch-15 reps F55/M75
KB OHS-15 reps F16kg/M24kg (mod true snatch)
Stairs x 2- 5 tuck squats each stair
* up and down is one on the stairs!		 14m 01s
Performed as RX
David Agudelo 02/20/2012 CrossFit ATP WOD WOD
10-9-8-7-6-5-4-3-2--1
Power Cleans-F115/M155
Ring Pushups
Hose Sprint-100 ft each set		 16m 50s
Workout Scaled
David Agudelo 02/22/2012 CrossFit ATP WOD WOD
Five rounds
Back squat-10 reps F95/M135
Windshield wipers-10 reps R/L
HSPU-10 reps
100 meters sprint
 22m 30s
Workout Scaled
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