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Athlete
Date
Location
Workout Name
Description
Results
elaine lee
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 00s
Performed as RX
elaine lee
01/05/2012
CrossFit ATP
Skill/Strength
Skill
Clean-progression from dead
Strength
Clean and Jerk
3-3-3-3-3-3-3
3 rounds 15 reps
Performed as RX
elaine lee
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
elaine lee
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 10s
Workout Scaled
elaine lee
01/10/2012
CrossFit ATP
Skill/Strength
Skill
Romanian Deadlift-4 sets 8 reps
(moderate weight,good form!)
Strength
5-5-5-5-5-5-5-5
*add weight each set to failure
8m 43s
Performed as RX
elaine lee
01/10/2012
CrossFit ATP
Skill/Strength
Skill
Romanian Deadlift-4 sets 8 reps
(moderate weight,good form!)
Strength
5-5-5-5-5-5-5-5
*add weight each set to failure
8m 43s
Performed as RX
elaine lee
01/11/2012
CrossFit ATP
Nancy
WU
"Annie"
50-40-30-20 and10 rep rounds of:
Double-unders
Sit-ups
WOD
5 rounds for time of:
400 meter run
95/65 pound Overhead squat, 15 reps
21m 21s
Workout Scaled
elaine lee
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
Performed as RX
elaine lee
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
800 meters
47m 30s
Workout Scaled
elaine lee
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
7 rounds 0 reps
Workout Scaled
elaine lee
01/21/2012
CrossFit ATP
Fight Gone Bad
Three rounds of:
Wall-ball, 20 pound ball, 10 ft target (Reps)
Sumo deadlift high-pull, 75/55 pounds (Reps)
Box Jump, 20" box (Reps)
Push-press, 75/55 pounds (Reps)
Row (Calories)
In this workout you move from each of five stations after a minute.The clock does not reset or stop between exercises. This is a five-minute round from which a one-minute break is allowed before repeating. On call of "rotate", the athletes must move to next station immediately for best score. One point is given for each rep, except on the rower where each calorie is one point.
3 rounds 0 reps
Performed as RX
elaine lee
01/21/2012
CrossFit ATP
Fight Gone Bad
Three rounds of:
Wall-ball, 20 pound ball, 10 ft target (Reps)
Sumo deadlift high-pull, 75/55 pounds (Reps)
Box Jump, 20" box (Reps)
Push-press, 75/55 pounds (Reps)
Row (Calories)
In this workout you move from each of five stations after a minute.The clock does not reset or stop between exercises. This is a five-minute round from which a one-minute break is allowed before repeating. On call of "rotate", the athletes must move to next station immediately for best score. One point is given for each rep, except on the rower where each calorie is one point.
3 rounds 0 reps
Performed as RX
elaine lee
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
41m 37s
Workout Scaled
elaine lee
01/25/2012
CrossFit ATP
WOD
WU
Mini Tabata
PVC Power Snatch
Mountain Climbers
WOD
AMRAP 4 blocks of 5 min each
Wall Walks-3
Strict Pullups-5
Back Squats-7 (F95/M135)
0 rounds 170 reps
Workout Scaled
elaine lee
01/28/2012
CrossFit ATP
WOD
WU
400 meters
Dodgeball-10 minutes
*Penalty-5 burpees
WOD
15 min AMRAP
Deadlift-1 rep (Bodyweight)
Dubs-25 (mod 50)
Grasshoppers-12 total
9 rounds 0 reps
Performed as RX
elaine lee
01/30/2012
CrossFit ATP
WOD
WU
Joint Mobility
"Randy"
75 Power Snatches-F55/M75
WOD
21-15-9
Split Jerk-F95/M135
HSPU
400
22m 19s
Workout Scaled
elaine lee
02/03/2012
CrossFit ATP
WOD
WU
Joint mobility
WOD
Four rounds:
1 mile before and after
10 Jump slam balls
12 Wallballs (F14/M20)
15 OH Squats (F65/M95)
20 Situps
32m 14s
Workout Scaled
elaine lee
02/01/2012
CrossFit ATP
None
WU
Joint Mobility drills with lacrosse balls
WOD
800 meters
50 Dubs
10 Box jumps
40 Dubs
20 Box jumps
30 Dubs
30 Box jumps
20 Dubs
40 Box jumps
10 Dubs
50 Box jumps
800 meters
27m 08s
Performed as RX
elaine lee
02/02/2012
CrossFit ATP
Skill/Strength Deadlifts
Skill
Sumo deadlift-progression of lift
Strength
Deadlift-5-5-5-5-5-5-5
155 lbs
Performed as RX
elaine lee
02/06/2012
CrossFit ATP
WOD
WU
Minute of Pullups
Rest a minute
Minute Dubs
Rest a minute
Minute of HSPU
Pullups=2 points
Dubs=2 point
HSPU=2 points
WOD
Three rounds
Hang Cleans-10 reps (F95/M135)
Muscle ups-7 reps (mod 14)
Wall climbs-5
800 meters
27m 47s
Workout Scaled
elaine lee
02/13/2012
CrossFit ATP
WOD
WU
400 meters
Snatch Balance-mini Tabata (8 rounds)
WOD
Four rounds
5 Burpee wall jumps
10 OHS-F75/M115
15 Pullups
20 Wallballs
26m 04s
Workout Scaled
elaine lee
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!
13m 26s
Performed as RX
elaine lee
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
16m 22s
Workout Scaled
elaine lee
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
08m 27s
Workout Scaled
elaine lee
04/10/2012
CrossFit ATP
WOD
WOD:
3 Rounds:
Power Snatch 12 (65/95)
Box Jumps 15
Rope Climb 3 (9 mod.)
16m 34s
Performed as RX
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