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Athlete Date Location Workout NameSort Description Results
Matthew Anderson 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.		 9m 40s
Performed as RX
Matthew Anderson 04/08/2013 CrossFit Diem 130408 3 rounds for time of:

Run 400 meters
12 Squat Snatches, 115#/75#
12 Box Jumps, 30"/24"

For the squat snatches, scale the weight as needed so as to catch in the squat. It is a no rep if you catch with the hip crease above the top of the knee even if you finish squatting. If you are using less than 10# plates, the bar must pass below the knee caps at the beginning of each rep.

The reps for the box jumps is relatively low so use this time to try and use a box higher than you'd normally choose. Maybe 24 or 30 is too high but 20 or 24 you usually use. If this is the case, add some plates to top of the box.		 19m 02s
Workout Scaled
Matthew Anderson 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		 7m 59s
Performed as RX
Matthew Anderson 03/09/2013 CrossFit ATP CrossFit Games Open 13.1 Proceed through the sequence below completing as many reps as possible in 17 minutes of:
40 Burpees
75 pound Snatch, 30 reps
30 Burpees
135 pound Snatch, 30 reps
20 Burpees
165 pound Snatch, 30 reps
10 burpees
210 pound Snatch, as many reps as possible		 117 reps
Performed as RX
Matthew Anderson 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		 14m 09s
Performed as RX
Matthew Anderson 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		 28m 10s
Workout Scaled
Matthew Anderson 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
 10 reps
Workout Scaled
Matthew Anderson 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
 21m 11s
Workout Scaled
Matthew Anderson 02/12/2013 CrossFit ATP None metcon
5rds 2:1
cleans- 3 reps 205/155 rx (90% of 1 rm comp)
max pushup release
 106 reps
Performed as RX
Matthew Anderson 04/23/2016 None None 21-15-9:
Burpees
Sumo deadlift high pulls @ 15#
Situps		 8m 08s
Performed as RX
Matthew Anderson 10/08/2016 None None 12 minute AMRAP:
5 burpees
10 HR pushups
15 air squats		 4 rounds 3 reps
Performed as RX
Matthew Anderson 04/19/2012 CrossFit ATP Randy 75/55 pound Power snatch, 75 reps for time. 2m 54s
Performed as RX
Matthew Anderson 12/20/2011 CrossFit ATP Skill/Strength Skill
Reverse lunges-5 sets of 10 reps
Strength
Backsquat-3-3-3-3-3-3-3		 295 lbs
Performed as RX
Matthew Anderson 12/29/2011 CrossFit ATP Skill/Strength Skill:
OH Squat

Strength:
3-3-3-3-3-3-3 (F95/M135)

 135 lbs
Performed as RX
Matthew Anderson 01/19/2012 CrossFit ATP Skill/Strength Skill
Straight leg deadlift-progression of lift
Strength
1Rm deadlift		 425 lbs
Performed as RX
Matthew Anderson 01/26/2012 CrossFit ATP Skill/Strength Skill
Split Snatch-progression of lift
Strength
Split Snatch-4 sets x 10 reps 65%		 65 lbs
Performed as RX
Matthew Anderson 04/05/2012 CrossFit ATP Skill/Strength Skill
Clean-progression of lift (full squat)
Strength
Cleam-1Rm		 255 lbs
Performed as RX
Matthew Anderson 05/17/2012 CrossFit ATP Skill/Strength Skill-Progression of a Power Clean
Strength
Power Clean 3-3-3-3-3-3-3
*go up in weight each set
 95-225 lbs
Performed as RX
Matthew Anderson 02/02/2012 CrossFit ATP Skill/Strength Deadlifts Skill
Sumo deadlift-progression of lift
Strength
Deadlift-5-5-5-5-5-5-5		 275 lbs
Performed as RX
Matthew Anderson 12/15/2011 CrossFit ATP Skill/Strength WOD Sumo Deadlift-1RM
 385 lbs
Performed as RX
Matthew Anderson 12/19/2011 None WOD WU
Joint mobility
10 minutes
Jumprope/Mountain climbers
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 27s
Performed as RX
Matthew Anderson 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


 20m 07s
Workout Scaled
Matthew Anderson 12/20/2011 CrossFit ATP WOD 21-15-9
Backsquat- F95/M135
Wallball situps
Burpees


 11m 25s
Performed as RX
Matthew Anderson 12/28/2011 CrossFit ATP WOD WU:
800

5 rounds:

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

 13m 53s
Workout Scaled
Matthew Anderson 12/29/2011 CrossFit ATP WOD WOD

21-15-9
OHS (f75/m115)
Box jumps
HSPU		 9m 06s
Workout Scaled
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