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Athlete Date Location Workout Name Description ResultsSort
Melinda Bakewell 11/16/2011 Crossfit H-town None 1000m row
Then
20-15-10
Pullups
Deadlifts 225lbs/135lbs
Hand-release Pushups
Then
800m run		 21m 36s
Workout Scaled
Melinda Bakewell 11/28/2011 Crossfit H-town Cindy Complete as many rounds in 20 minutes as you can of:
5 Pull-ups
10 Push-ups
15 Squats		 13 rounds 2 reps
Workout Scaled
Melinda Bakewell 11/30/2011 Crossfit H-town Randy 75 Power Snatch for time 75/45lb 7m 07s
Performed as RX
Melinda Bakewell 12/07/2011 Crossfit H-town None 2 Rounds for time of:
10 Burpees
20 Clapping Pushups
30 KTE's
40 Hollowrocks to Supermans
50 Slam Ball 20/14

25min Cutoff		 16m 13s
Workout Scaled
Melinda Bakewell 12/12/2011 Crossfit H-town None 20min AMRAP
10-20-30-40.......
Double Unders
Box Jump 24"/20"
1 Squat Snatch 135/95lb (1 attempt only)

*Score is number of Snatches completed

(in 20 min do 10 dbl unders, 10 bj, 1 snatch...then 20 dbl unders, 20 bj, 1 snatch. Keep going in this fashion. Only 1 attempt at the snatch is allowed. If they miss, they go on to next round of dbl unders and bj)		 4 rounds 29 reps
Workout Scaled
Dea Baeza 12/30/2011 CrossFit ATP WOD WU:
10 min. of
1 min. jumping jacks/1 min. V-situps

WOD:
4 rounds
Push Press 5 reps (F95/M135)
KB Snatch 10 reps L/R (F16kg/M24KG)
Reverse Lunges 15 reps L/R (F95/M135)
100 meter sprint		 4 rounds 0 reps
Workout Scaled
Dea Baeza 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)
 23m 46s
Workout Scaled
Melinda Bakewell 01/04/2012 Crossfit H-town None As many rounds as possible in 12 minutes of:
1 Power Clean 185m/125f
1 Muscle-up
2 Power Cleans
2 Muscle-ups
3/3, etc		 6 rounds 8 reps
Workout Scaled
Dea Baeza 01/04/2012 CrossFit ATP WOD WU: ANNIE
50-40-30-20-10 reps:
double unders
sit-ups

WOD:
10-9-8-7-6-5-4-3-2-1 reps:
Power Clean (F115/M155)
muscle-ups		 21m 38s
Workout Scaled
Melinda Bakewell 01/05/2012 Crossfit H-town None 50-40-30-20-10 reps of:
Situps
Pushups		 12m 31s
Performed as RX
Dea Baeza 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		 32m 09s
Workout Scaled
Dea Baeza 01/07/2012 CrossFit ATP WOD WU
200 double unders

WOD

"Tabata"
8 rounds
Air squats
KB Swings-F16kg/M24kg
T2B
Slamballs
Crazy ropes
Clapping pushups(mod pushup release)
 8 rounds 0 reps
Performed as RX
Dea Baeza 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.		 13 rounds 58 reps
Workout Scaled
Melinda Bakewell 01/16/2012 Crossfit H-town None 3 Rounds for time of:
30 kettlebell swings (55m/36f)
25 Wall Balls (20m/14f)
20 pullups		 20m 35s
Workout Scaled
Melinda Bakewell 01/18/2012 Crossfit H-town None Complete 5 rounds for time of:
Deadlifts x 7 reps (225m/155f) Firebreather: 275/185
30 Air Squats
7 Handstand Push Ups		 9m 50s
Workout Scaled
Dea Baeza 01/18/2012 CrossFit ATP WOD WU
Mobility drills

WOD
"Chipper"
100 dubs (300 mod)
90 sit ups
80 air squats
70 ring dips
60 wallballs
50 pullups
40 reverse lunges F25/M45
30 push press F65/M95
20 box jumps
10 OHS F65/M95		 44m 32s
Workout Scaled
Dea Baeza 01/20/2012 CrossFit ATP WOD WU
10 minutes
jumprope 1min/burpees 1min

WOD

1-2-3-4-5-6-7-8-9...........
in 15 minutes
Cleans-F95/M135
Jump Slamball
T2R		 8 rounds 0 reps
Workout Scaled
Isiaha Barlow 01/21/2012 CrossFit Wanganui Filthy Fifty (Tabata - 4rnds) Box jump, 24 inch box
Jumping pull-ups
Kettlebell swings, 16kg
Walking Lunge
Knees to elbows
Push press, 20kg
Back extensions
Wall ball shots, 20 pound ball
Burpees
Double unders		 511 reps
Performed as RX
Dea Baeza 01/23/2012 CrossFit ATP WOD Four rounds
Snatch-12 reps 35#/27#
Tire pull- 200ft
Side shuffle(low)-200 meters
Dubs-30 mod 90		 4 rounds 0 reps
Workout Scaled
Melinda Bakewell 01/25/2012 Crossfit H-town None For time:
100 Double Unders
80 situps
60 box jumps 24/20
40 burpees
20 Shoulder to Overhead 115/85		 16m 20s
Workout Scaled
a b 01/30/2012 Memorial Park None run 3 miles 29m 53s
Performed as RX
Tania Bailey 01/30/2012 CrossFit Wanganui None Series of pushups
17/17/15/12/12/10/7 with 45 sec rest inbetween
800m run x 3
4.14/4.30/4.33		 12m 17s
Performed as RX
Isiaha Barlow 01/31/2012 CrossFit Wanganui 800 Air Squats (50 on the hour) 50 Air Squats for time on the hour. Performed as RX
Isiaha Barlow 02/01/2012 CrossFit Wanganui CrossFit.com 111117 Snatch balance 1-1-1-1-1-1-1 15-17.5-20-22.5-25-30-45 kgs
Performed as RX
Tania Bailey 02/01/2012 CrossFit Wanganui Filthy Fifty Tabata
22 Box jump, 24 inch box
39 Jumping pull-ups
30 Kettlebell swings, 1 pood
Walking Lunge, 39 steps
30 Knees to elbows
28 Push press, ?15kg
31 Back extensions
30 Wall ball shots, 20 pound ball
20 Burpees
137 Double unders - singles		 1 reps
Workout Scaled
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