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Athlete Date Location Workout NameSort Description Results
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 01/29/2012 Hollywood Beach Beach Run 3.5 run on the Broadwalk 36m 51s
Performed as RX
David Agudelo 03/15/2013 CrossFit ATP CrossFit Games Open 13.2 Complete as many rounds and reps as possible in 10 minutes of:
115/75 pound Shoulder to overhead, 5 reps
115/75 pound Deadlift, 10 reps
15 Box jumps, 24-20" box		 140 rounds 0 reps
Performed as RX
David Agudelo 06/13/2012 CrossFit ATP Diane 21-15-9 reps of:
225/155 pound Deadlift
Handstand push-ups		 9m 22s
Workout Scaled
David Agudelo 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
 7m 40s
Workout Scaled
David Agudelo 03/30/2012 CrossFit ATP Helen Three rounds for time:
Run 400 meters
KB Swing-21 reps F16/M24
12 Pull-ups		 14m 01s
Performed as RX
David Agudelo 07/21/2012 CrossFit ATP Karen on Crack For time:
150 Wallball shots, 14/20 pound bal
*after every 25 wallballs run 400 meters
 26m 31s
Performed as RX
David Agudelo 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		 0 rounds 185 reps
Performed as RX
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 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 04/11/2012 CrossFit ATP None WOD:
5 Rounds:
Push Press 8 (95/135)
Sled Push 100 ft.
400 meters
 026m 00s
Workout Scaled
David Agudelo 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 25s
Workout Scaled
David Agudelo 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
David Agudelo 04/25/2012 CrossFit ATP None WOD: 4 Rounds of
OHS 10 reps (F75/M115)
HSPU 10 reps
Monkey Bars 1 way
400 meters
 20m 00s
Performed as RX
David Agudelo 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 33s
Workout Scaled
David Agudelo 05/24/2012 CrossFit ATP None WOD: AMRAP in 10 min.
OHS 5 reps (F75/M115)
KB Snatch 5 reps L/R or True Snatch 10 reps (F16/M24)
Wall Balls 15 reps (F14/M20)
 5 reps
Workout Scaled
David Agudelo 05/31/2012 CrossFit ATP None WOD: 3 rounds
SDHP 15 reps (F75/M95)
Ring Pushups 12 reps
Wallballs 10 reps
 6m 16s
Performed as RX
David Agudelo 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
 20m 31s
Performed as RX
David Agudelo 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
Workout Scaled
David Agudelo 07/05/2012 CrossFit ATP None Three rounds of:
HSPU 10 reps
T2R 15 reps
KB Russian Swing 20 reps (20/32)		 13m 32s
Workout Scaled
David Agudelo 07/06/2012 CrossFit ATP None WOD:
AMRAP, 3x 5min blocks of:
Jumping Squats 15 reps
Pull-ups 10 reps
Abmat Butterfly situps 20 reps		 0 rounds 242 reps
Performed as RX
David Agudelo 07/18/2012 CrossFit ATP None Chipper
100 Air Squats
90 Ab Mat Situps
800 meter
70 Wallballs
60 KB Swing (16/24)
50 Box jump
400 meter
30 OHS (55/75)
20 Hindu pushups
10 muscle ups
 41m 21s
Performed as RX
David Agudelo 07/20/2012 CrossFit ATP None WOD: 3 Rounds of:
OH Lunges 100 ft. (25/45)
Wall Jumps with Slam Ball throw 5 reps
100 meter Sprint
 13m 23s
Performed as RX
David Agudelo 07/27/2012 CrossFit ATP None 4 Rounds:
OHS 15 reps (75/115)
Muscle-ups 5 reps
Dubs 50 reps
 17m 01s
Workout Scaled
David Agudelo 07/30/2012 CrossFit ATP None WOD: 5 rds:
2 mins. of
200 meter sprint
Hang Power Snatch (55/75) for reps
1 min. rest after each set

 58 reps
Workout Scaled
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