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Athlete Date Location Workout NameSort Description Results
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 – 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 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 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 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		 9m 11s
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 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 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 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 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 None WOD
Three rounds:
OHS-10 reps F65/M95
Double unders-30 reps
Wallballs-10 reps F14/M20		 6m 41s
Workout Scaled
Michelle Smith 06/02/2012 CrossFit ATP None Surprise WOD! 14m 50s
Performed as RX
Michelle Smith 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
 13m 10s
Performed as RX
Michelle Smith 06/08/2012 CrossFit ATP None WOD: 3 rounds of:
Box Jumps 20 reps (24/30)
OH Lunges 200 ft. (25/45)
Dubs 50
 17m 10s
Workout Scaled
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 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		 36m 47s
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 07/13/2012 CrossFit ATP None WOD: 20 reps of, (65/95)
Thruster
SDHP
Push Jerk
OHS
Front Squat
*4 burpees every min. on the min
 9m 37s
Workout Scaled
Michelle Smith 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

 56 reps
Performed as RX
Michelle Smith 08/01/2012 CrossFit ATP None WOD: 5 rds
400 meter
OHWalk 200 ft (95/135)
Plate Carry 200 ft (25/45)
 31m 19s
Workout Scaled
Michelle Smith 08/06/2012 CrossFit ATP None WOD: 4 RDS
in 2 min.
200 meter sprint
BB Burpees 5 reps
Deadlift for reps (185/155)
*no rest btw rds
Competitor-skill work pullups / 2 rds max pullups with 1 min rest
 24 reps
Workout Scaled
Michelle Smith 08/10/2012 CrossFit ATP None WOD: 4 RDS
Reverse Sled Pull 100 ft. (90/180)
400 meter
Competitor- skill work pullups etc.
 12m 43s
Performed as RX
Michelle Smith 08/24/2012 CrossFit ATP None WOD: 5 Rds of 3min. on/3 min. off
Sled Push 10 meters high bar/ 10 meters low bar(180/270)
Jump Slam Balls ME

*Competitors WOD: 40 sets of
Heavy KB swings 15/15
 186 reps
Performed as RX
Michelle Smith 08/27/2012 CrossFit ATP None WOD "Isaac"

:)		 20m 00s
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
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