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Athlete Date Location Workout Name DescriptionSort Results
Michelle Smith 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		 17m 02s
Workout Scaled
Michelle Smith 12/20/2011 CrossFit ATP WOD 21-15-9
Backsquat- F95/M135
Wallball situps
Burpees


 8m 32s
Performed as RX
Michelle Smith 05/12/2012 CrossFit ATP Nancy 5 rounds for time of:
400 meter run
95/65 pound Overhead squat, 15 reps		 14m 41s
Workout Scaled
Michelle Smith 04/02/2012 CrossFit ATP WOD 5-3-1
Back Squat
65%x5
75%x5
85%x5 or almost till failure

WOD
21-15-9
Front Squat-F95/M135
HSPU
400 meters
 18m 22s
Workout Scaled
Michelle Smith 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
 11m 55s
Workout Scaled
Michelle Smith 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		 17 rounds 0 reps
Performed as RX
Michelle Smith 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
 21m 52s
Performed as RX
Michelle Smith 05/03/2017 None CrossFit Baseline For time:
500m row/400m run
40 squats
30 situps
20 pushups
10 pullups		 7m 22s
Performed as RX
Michelle Smith 12/19/2011 CrossFit ATP WOD Four Rounds:
GTOH-5 x 5 bar burpees (hands do not leave the bar until reps are done)
Front squat-10 reps
400 meters		 16m 38s
Workout Scaled
Michelle Smith 02/06/2013 CrossFit ATP None METCON *** TEST *** (Members record)
"Eva"
5 RFT
800 m run
30 American swings (32/24)
30 Pull ups
 43m 53s
Workout Scaled
Michelle Smith 12/13/2011 CrossFit ATP Skill/Strength WOD Overhead Squat-3-3-3-3-3-3-3 70 pounds lbs
Performed as RX
Michelle Smith 01/05/2012 CrossFit ATP Skill/Strength Skill
Clean-progression from dead
Strength
Clean and Jerk
3-3-3-3-3-3-3

 used 55 pounds lbs
struggle with movement! lbs
Performed as RX
Michelle Smith 04/05/2012 CrossFit ATP Skill/Strength Skill
Clean-progression of lift (full squat)
Strength
Cleam-1Rm		 120 1Rm lbs
Performed as RX
Michelle Smith 12/20/2011 CrossFit ATP Skill/Strength Skill
Reverse lunges-5 sets of 10 reps
Strength
Backsquat-3-3-3-3-3-3-3		 35-55-65-75-85 lbs
Performed as RX
Michelle Smith 12/22/2011 CrossFit ATP Skill/Strength Skill
Snatch balance-10 reps on the minute for 10 minutes (bar only)
Strength
Snatch-4 sets of 10 reps

10m 00s
Performed as RX
Michelle Smith 01/24/2012 CrossFit ATP Skill/Strength Skill
Strict press-progression and corrections of lift

Strength
Push press (out of rack)
5-5-5-5-5-5-5

 55-55-65-65-75-75-75 lbs
lbs
Performed as RX
Michelle Smith 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
 35-45-55-65-75-75-75 lbs
Performed as RX
Michelle Smith 04/24/2012 CrossFit ATP Skill/Strength Skill-Sumo Deadlift
Strength-Sumo DL-5-5-5-5-5-5-5
 65-85-95 lbs
Performed as RX
Michelle Smith 01/27/2012 CrossFit ATP WOD Surprise Birthday WOD! :) 45m 00s
Workout Scaled
Michelle Smith 06/02/2012 CrossFit ATP None Surprise WOD! 14m 50s
Performed as RX
Michelle Smith 06/18/2012 CrossFit ATP None Three rounds
100 dubs (mod 300 singles)
Reverse lunges- 10 reps (95/135)
Ring Dips-15 reps		 19m 13s
Workout Scaled
Michelle Smith 02/21/2012 CrossFit ATP Fran Three rounds, 21-15- and 9 reps, for time of:
95/65 pound Thruster
Pull-ups		 4m 49s
Performed as RX
Michelle Smith 06/20/2012 CrossFit ATP Fran Three rounds, 21-15- and 9 reps, for time of:
95/65 pound Thruster
Pull-ups		 7m 05s
Performed as RX
Michelle Smith 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		 17m 54s
Workout Scaled
Michelle Smith 05/04/2012 CrossFit ATP WOD WOD
10-9-8-7-6-5-4-3-2-1
Hang Cleans (95/135)
Jump Slam Ball
Floor Wipers
 13m 12s
Workout Scaled
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