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Athlete Date Sort Location Workout Name Description Results
Rip Ortega 02/09/2012 CrossFit ATP bowling None 3 rounds 0 reps
Workout Scaled
Rip Ortega 02/08/2012 CrossFit ATP WOD WU
Joint Mobility
800 meters- Rowed
Agility ladder

WOD
Eight rounds:
Power Snatch-5 reps F65/M95- bar
OHS-5 reps F65/M95- bar
Parallettes pass thru-5 reps- box
Dubs-30 reps - 90 sgls
100 meters- walk and slow jog
 35m 43s
Workout Scaled
Rip Ortega 02/02/2012 CrossFit ATP Bowling None 3 rounds 0 reps
Workout Scaled
Rip Ortega 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		 20m 00s
Workout Scaled
Rip Ortega 01/31/2012 CrossFit ATP Skill/Strength Back Squats Skill
Front Squat-progression-
Strength
Back Squat-1 Rm- did not go for max - stopped at 135lb		 good warm up before backsquat WOD kgs
Performed as RX
Rip Ortega 01/31/2012 CrossFit ATP WOD WOD
Back Squats- 50 reps F55/M75- 65lb
Rope Climbs-5 (mod 15)- mod
Back Squat 40 reps
Rope Climbs-4 (mod 12)
Back Squat 30 reps
Rope Climbs-3 (mod 9)
Back Squat-20 reps
Rope Climbs-2 (mod 6)
Back Squats-10 reps
Rope Climbs-1 (mod 3)
 19m 05s
Workout Scaled
Rip Ortega 01/30/2012 CrossFit ATP WOD WU
Joint Mobility
"Randy"
75 Power Snatches-F55/M75- 45lb - 7:53
WOD
21-15-9
Split Jerk-F95/M135- 65lb
HSPU- new box modifies head through window
400- slow jog first time 3 months


 20m 55s
Workout Scaled
Rip Ortega 01/30/2012 CrossFit ATP bowling None 1h 30m 00s
Workout Scaled
Rip Ortega 01/29/2012 CrossFit ATP Bowling None 3 rounds 0 reps
Performed as RX
Rip Ortega 01/28/2012 CrossFit ATP Bowling None 6 rounds 0 reps
Workout Scaled
Rip Ortega 01/27/2012 CrossFit ATP Pre Tournament workout None 0 reps
Workout Scaled
Rip Ortega 01/26/2012 CrossFit ATP Bowling None 0 reps
Workout Scaled
Rip Ortega 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 - rx at least 1 each round
Strict Pullups-5- rx 2-3 each round
Back Squats-7 (F95/M135)- 65lb good form		 4 rounds 128 reps
Workout Scaled
Rip Ortega 01/24/2012 CrossFit ATP off day None 1m 00s
Workout Scaled
Rip Ortega 01/23/2012 CrossFit ATP WOD WU
Mobility drills
800 meters- Rows
WOD
Four rounds
Snatch-12 reps F65/M95- 45 oh back squat
Tire pull- 200ft- 25lb
Side shuffle(low)-200 meters
Dubs-30 mod 90- Row 400 meters		 32m 50s
Workout Scaled
Rip Ortega 01/20/2012 CrossFit ATP WOD WU
10 minutes
jumprope 1min/burpees 1min
Modified - 10 min Row

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
Rip Ortega 01/19/2012 CrossFit ATP Bowling None Good workout lbs
Performed as RX
Rip Ortega 01/18/2012 CrossFit ATP Self None 10 rounds 0 reps
Workout Scaled
Rip Ortega 01/17/2012 CrossFit ATP Skill/Strength Skill
Snatch balance
5 minutes 10 reps on the minute

Strength
1Rm Snatch		 wod lbs
completed 5 rounds in 11 minutes pulled right hamstring on last sprint lbs
Performed as RX
Rip Ortega 01/16/2012 CrossFit ATP Nate WU
Joint mobility/Pose drills
1 mile T/T

WOD
Complete as many rounds in twenty minutes as you can of:
2/8 Muscle-ups
4/8 Handstand Push-ups
8/16 F24kg/M32kg Kettlebell swings		 7 rounds 0 reps
Workout Scaled
Rip Ortega 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
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