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Athlete Date Sort Location Workout Name Description Results
Michelle Smith 01/05/2012 CrossFit ATP Skill/Strength Skill
Clean-progression from dead
Strength
Clean and Jerk
3-3-3-3-3-3-3

 used 55 pounds lbs
struggle with movement! lbs
Performed as RX
Michelle Smith 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)
 17m 46s
Performed as RX
Michelle Smith 12/24/2011 CrossFit ATP WOD WU
Joint Mobility
Agility ladder

CHIPPER

every move done with a 35/45lb bar

400 meters
40x back squats
40x front squats
40x OH squats
400 meters
40x shoulder press
40x push press
40x push jerk
400 meters
40x hang power clean
40x hang power snatch
400 meters
 23m 30s
Performed as RX
Michelle Smith 12/23/2011 CrossFit ATP WOD WU

Joint mobilty
Tabata-8 rounds
airsquats/pushup release

WOD

Three rounds:
Power Clean-15 reps F95/M135
Pullups-15
800 meters		 20m 25s
Workout Scaled
Michelle Smith 12/22/2011 CrossFit ATP WOD WOD
Three rounds for time of:
Double unders-50/150 mod (one time buy in 30 burpees for mod)
95/65 pound Snatch, 15 reps		 12m 02s
Workout Scaled
Michelle Smith 12/22/2011 CrossFit ATP Skill/Strength Skill
Snatch balance-10 reps on the minute for 10 minutes (bar only)
Strength
Snatch-4 sets of 10 reps

10m 00s
Performed as RX
Michelle Smith 12/20/2011 CrossFit ATP WOD 21-15-9
Backsquat- F95/M135
Wallball situps
Burpees


 8m 32s
Performed as RX
Michelle Smith 12/20/2011 CrossFit ATP Skill/Strength Skill
Reverse lunges-5 sets of 10 reps
Strength
Backsquat-3-3-3-3-3-3-3		 35-55-65-75-85 lbs
Performed as RX
Michelle Smith 12/19/2011 CrossFit ATP WOD Four Rounds:
GTOH-5 x 5 bar burpees (hands do not leave the bar until reps are done)
Front squat-10 reps
400 meters		 16m 38s
Workout Scaled
Michelle Smith 12/16/2011 CrossFit ATP WOD WOD
Four rounds
5 Muscle ups
10 Pistols R/L
15 KB Chest Press-F12kg/M20kg
20 Butterfly sit ups
100 Meter Sprints		 21m 00s
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 Skill/Strength WOD Overhead Squat-3-3-3-3-3-3-3 70 pounds lbs
Performed as RX
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
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