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Athlete Date Location Workout NameSort Description Results
Sandra Backward 03/04/2013 CrossFit Eclipse Flipped Filthy Fifty 50 Box jump, 24 inch box
50 Jumping pull-ups
50 Kettlebell swings, 1 pood
Walking Lunge, 50 steps
50 Knees to elbows
50 Push press, 45 pounds
50 Back extensions
50 Wall ball shots, 20 pound ball
50 Burpees
50 Double unders		 30m 27s
Workout Scaled
Sandra Backward 06/20/2013 CrossFit Eclipse Power Elizabeth 21-15-9 reps of:
Power Clean 135 pounds
Ring dips		 9m 16s
Workout Scaled
Melina Boyer 11/21/2013 WAB MS #1 In the Beginning AMRAP (As Many Rounds As Possible)

10 minutes

100m sprint + 8 Burpees		 10 rounds 0 reps
Performed as RX
Melina Boyer 03/24/2014 WAB MS #11 Broken Burpee Warm Up:
Jump rope circuit (30 on; 30 off) for 2 minutes

Main:
AMRAP 10 min
1 Squat
1 Push Up
1 Superman
1 Crunch
1 Jump		 70 rounds 0 reps
Performed as RX
Sandra Backward 06/23/2013 CrossFit Eclipse ' 500 meter row
40 overhead squats ( 45/33lbs)
30 Ghd sit ups
20 ring dips
10 chest to bar pull ups		 9m 27s
Workout Scaled
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
Barbara Butterfield 02/21/2012 Copper Mountain CrossFit 02-21-2012 1-2-3-4-5-6-7-8-9-10
10-9-8-7-6-5-4-3-2-1

Clean and Jerk
Bar over Burpee 		20m 20s
Workout Scaled
Barbara Butterfield 03/06/2012 Copper Mountain CrossFit 03-06-2012 4 Rounds

5 Pull Ups
10 Push Ups
15 Lunges
20 Sit Ups		 9m 08s
Workout Scaled
Barbara Butterfield 03/07/2012 Copper Mountain CrossFit 03-07-2012 8 Minute KB Ladder
KBS
Goblet Thruster
1 of each
then 2 of each.		 10 reps
Workout Scaled
Barbara Butterfield 03/12/2012 Copper Mountain CrossFit 03-12-2012 5 Rounds

15 Ball Slams
200 M Run
15 Wall Balls
200 M Run		 17m 21s
Performed as RX
Barbara Butterfield 03/13/2012 Copper Mountain CrossFit 03-13-2012 Tabata

Puill-ups
Air Squats
Push-Ups
Sit-Ups
Burpees

1 minutrte rest between rounds max reps		 314 reps
Workout Scaled
Barbara Butterfield 03/21/2012 Copper Mountain CrossFit 03-21-2012 800 m Run
25 Hang Clean
400 m Run
25 SDHP
200 m Run
Hang Clean		 14m 05s
Workout Scaled
Barbara Butterfield 03/26/2012 Copper Mountain CrossFit 03-26-2012 8 AMRAP

5 KB Snatch
7 Box Jump
9 Goblet Squat
 4m 00s
Workout Scaled
Barbara Butterfield 03/27/2012 Copper Mountain CrossFit 03-27-2012 3 x 4 AMRAP

5 Burpee Toes to Bar
5 Sit Up Series
10 Doubles		 124 reps
Workout Scaled
Barbara Butterfield 03/29/2012 Copper Mountain CrossFit 03-29-2012 10-9-8-7-6-5-4-3-2-1

Corner Sprint between sets.		 25m 00s
Performed as RX
Barbara Butterfield 04/03/2012 Copper Mountain CrossFit 04-03-2012 30 OHS
100 lateral bar hops
15 OHS
75 lateral bar hops
5 OHS
50 lateral bar hops		 10m 10s
Workout Scaled
Barbara Butterfield 04/12/2012 Copper Mountain CrossFit 04-12-2012 2 Rounds

25 Burpees
50 Overhead Plate Lunges
75 Doubles 		15m 22s
Workout Scaled
Barbara Butterfield 04/16/2012 Copper Mountain CrossFit 04-16-2012 21-15-9

Front Squat
Kettlebell Swing 		5m 30s
Performed as RX
Dea Baeza 04/09/2012 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
 5m 14s
Workout Scaled
Jenna Bentley 04/14/2016 Keshequa High School 04/12/2016 Snatch Push Press
5-5-5-5-5

Post heaviest load!
 10 lbs
Performed as RX
Barbara Butterfield 04/02/2012 Copper Mountain CrossFit 04/2/2012 15 AMRAP

200 m Rum
15 KBS 53/35
15 HR Push Up		 6 rounds 0 reps
Workout Scaled
Myraka Basden 08/13/2012 Premier Martial Arts/Grand River CrossFit 08-13-2012 21-15-9 reps of:
Lunges (Each leg is a half rep)
Situps
Burpees

Post time. Scale as needed		 11m 50s
Performed as RX
Myraka Basden 08/14/2012 Premier Martial Arts/Grand River CrossFit 08-14-2012 5 rounds for Time of:
100 jumping jacks
100 mountain climbers

Post time. Scale as needed.
 11m 28s
Workout Scaled
Myraka Basden 08/15/2012 Premier Martial Arts/Grand River CrossFit 08-15-2012 For time:
30 V-ups
1min Plank
20 V-ups
1min 30sec Plank
10 V-ups
2min Plank

Post total time. Scale as needed		 8m 27s
Performed as RX
Jenna Bentley 12/01/2015 Keshequa High School 1 for 1 2 Minutes AMRAP

1 Bench Squat
1 Push Up

 44 reps
Performed as RX
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