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Athlete	Date	Location	Workout Name	Description	Results
Michelle Smith	12/13/2011	Crossfit ATP	None	WU Mobility drills Anterior Hip Flossing Tweaks WOD Three rounds: Clean/Squat-12 reps F75/M115 T2R-12 reps 800 meters	15m 00s 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	12/13/2011	CrossFit ATP	None	WOD Three rounds: OHS-10 reps F65/M95 Double unders-30 reps Wallballs-10 reps F14/M20	6m 41s Workout Scaled
Michelle Smith	12/16/2011	CrossFit ATP	WOD	WOD Four rounds 5 Muscle ups 10 Pistols R/L 15 KB Chest Press-F12kg/M20kg 20 Butterfly sit ups 100 Meter Sprints	21m 00s Workout Scaled
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	12/20/2011	CrossFit ATP	WOD	21-15-9 Backsquat- F95/M135 Wallball situps Burpees	8m 32s 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	WOD	WOD Three rounds for time of: Double unders-50/150 mod (one time buy in 30 burpees for mod) 95/65 pound Snatch, 15 reps	12m 02s Workout Scaled
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	12/23/2011	CrossFit ATP	WOD	WU Joint mobilty Tabata-8 rounds airsquats/pushup release WOD Three rounds: Power Clean-15 reps F95/M135 Pullups-15 800 meters	20m 25s Workout Scaled
Michelle Smith	12/24/2011	CrossFit ATP	WOD	WU Joint Mobility Agility ladder CHIPPER every move done with a 35/45lb bar 400 meters 40x back squats 40x front squats 40x OH squats 400 meters 40x shoulder press 40x push press 40x push jerk 400 meters 40x hang power clean 40x hang power snatch 400 meters	23m 30s Performed as RX
Michelle Smith	01/02/2012	CrossFit ATP	WOD	WU: Joint Mobility/ 400 meters WOD 20x Jump Squats Farmers Walk 200 ft.(F16kg/M24kg) 20x Wall Balls Farmers Walk 200 ft.(F16kg/M24kg) 20x SDHP (F65/M95) Farmers Walk 200 ft.(F16kg/M24kg) 20x Ring Push-ups Farmers Walk 200 ft. (F16 kg/M24kg)	17m 46s Performed as RX
Michelle Smith	01/05/2012	CrossFit ATP	WOD	WOD: 3 rounds: Clean and Jerk 15 reps (F95/M135) Ring Dips 15 reps 400 meters	18m 03s Workout Scaled
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	01/06/2012	CrossFit ATP	WOD	WU Mini tabata 8 rounds 20/10: box jump burpees WOD Three rounds OH walking plate lunges-F25/45 (200ft) Pullups-15 reps Rope climb-1 ascent (mod 5) 800 meters	25m 03s Performed as RX
Michelle Smith	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 Ã¢â‚¬â€œ not even to re-grip! * Front squat must be separate from the power clean! *1 minute rest between rounds.	12m 21s Performed as RX
Michelle Smith	01/13/2012	CrossFit ATP	WOD	WU Agility Ladder Mobility drills WOD AMRAP 200 meters Sled push-100ft (Low Bar) Wall Jump-2 jumps Power Snatch-3 reps F75/M115	5 rounds 0 reps Workout Scaled
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	01/23/2012	CrossFit ATP	WOD	WU Mobility drills 800 meters WOD Four rounds Snatch-12 reps F65/M95 Tire pull- 200ft Side shuffle(low)-200 meters Dubs-30 mod 90	30m 00s Workout Scaled
Michelle Smith	01/27/2012	CrossFit ATP	WOD	Surprise Birthday WOD! :)	45m 00s Workout Scaled
Michelle Smith	02/04/2012	CrossFit ATP	WOD	WU 200 meters "Baby Cindy" 10 min 5 Pull-ups 10 Push-ups 15 Squats WOD Three rounds: Thrusters-15 reps (F65/M95) 400 meter medball run (F14/M20) Skin the cat Double unders-50-150 singles 50 meter partner carry each	31m 48s Performed as RX
Michelle Smith	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.	277 reps Workout Scaled
Michelle Smith	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	20m 42s Performed as RX
Michelle Smith	02/14/2012	CrossFit ATP	WOD	WU Jumprope-10 minutes WOD every move done with a F45/M65lb bar 430 meters 43x back squats 43x front squats 43x OH squats 430 meters 43x shoulder press 43x push press 43x push jerk/spilt jerk 430 meters 43x hang power clean 43x hang power snatch 430 meters	37m 31s Performed as RX
Michelle Smith	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!	7m 54s Performed as RX

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