Michelle Smith

Hometown:

Hollywood, FL

Gym:

CrossFit ATP

Gender:

Female

Age:

Height:

5' 5"

Weight:

May 7, 2012

Performed at:	CrossFit ATP
Workout Name:	WOD
Description:	WOD 15-12-9 Thruster-F95/135 Burpees KB Snatch-F16kg/M24kg
Results:	10m 28s Workout scaled
Modifications at:	45-55-65-75-85-85 75 lb thrusters 12 kg snatches
Warmup:	800 meters Front squat 5-5-5-5-5-5 * up in weight each set

32 similar workouts

Date	Name	WorkoutDescription	Results
06/25/2012	BMB WOD 2	WOD 50 Buy in Hang Power Cleans-F65/M95 OHS-10 reps KB Farmers carry in the rack-F12kg/M16kg	9m 11s Workout Scaled
05/23/2012	WOD	WOD:4 rounds of: KB OHSwings 15 reps (F16/M24) Pistols 15 reps (L/R) 100 meter sprint	13m 47s Performed as RX
05/22/2012	Skill/Strength and WOD	WOD: 3 rounds of Med Ball Cleans 15 reps (F14/M20) Ring Push-ups 15 reps 400 meters	11m 37s Performed as RX
05/17/2012	WOD	WOD: 21-15-9 Power Clean (F75/M115) Push-up Release Box Jump	8m 09s Performed as RX
05/11/2012	WOD	WOD 12 minutes buy in 100 dubs/300 Cleans-20 reps F75/M115 *Max pullups for score	12m 00s Workout Scaled
05/07/2012	WOD	WOD 15-12-9 Thruster-F95/135 Burpees KB Snatch-F16kg/M24kg	10m 28s Workout Scaled
05/04/2012	WOD	WOD 10-9-8-7-6-5-4-3-2-1 Hang Cleans (95/135) Jump Slam Ball Floor Wipers	13m 12s Workout Scaled
05/01/2012	WOD	WOD 3 rounds: Snatch 15 reps (75/115) 400 meters	13m 12s Workout Scaled
04/24/2012	WOD	WOD: 21-15-9 Sumo Deadlift High-Pull (F65/M95) Pull-ups	6m 03s Performed as RX
04/13/2012	WOD	WOD: 3Rounds: 800 meters 100 Air Squats 50 AbMat Sit-ups	29m 50s Performed as RX
04/10/2012	WOD	WOD: 3 Rounds: Power Snatch 12 (65/95) Box Jumps 15 Rope Climb 3 (9 mod.)	10m 53s Performed as RX
04/05/2012	WOD	WOD 9-6-3 Clean-F115/M165 Muscle ups	6m 02s Workout Scaled
04/02/2012	WOD	5-3-1 Back Squat 65%x5 75%x5 85%x5 or almost till failure WOD 21-15-9 Front Squat-F95/M135 HSPU 400 meters	18m 22s Workout Scaled
02/20/2012	WOD	WOD 10-9-8-7-6-5-4-3-2--1 Power Cleans-F115/M155 Ring Pushups Hose Sprint-100 ft each set	17m 54s Workout Scaled
02/17/2012	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!	7m 54s Performed as RX
02/14/2012	WOD	WU Jumprope-10 minutes WOD every move done with a F45/M65lb bar 430 meters 43x back squats 43x front squats 43x OH squats 430 meters 43x shoulder press 43x push press 43x push jerk/spilt jerk 430 meters 43x hang power clean 43x hang power snatch 430 meters	37m 31s Performed as RX
02/11/2012	WOD	WU Parking lot drills WOD HSPU-25 Wallball situps-50 Pushups release-75 Air squats-100 1 mile run	20m 42s Performed as RX
02/10/2012	WOD	WU 3 rounds: 400 meters 50 Dubs WOD 3 Rounds: Pullup Front Squat (girls) Thruster (boys) 95lbs Box Jump Deadlift (girls) Power Clean (boys) 135lbs Burpee 1 min per station. Either athlete can start workout but they will then leap frog each other for entire workout. NO REST between rounds. Score is total team reps. Further explantion for those confused.... Teammate 1 starts with pullup for 1 min, at "rotate" teammate 2 does Front Squat/Thruster for 1 min, at rotate teammate 1 is back up and does box jump. This continues back and forth until the Team has completed 3 rounds. Yes there is strategy involved.	277 reps Workout Scaled
02/04/2012	WOD	WU 200 meters "Baby Cindy" 10 min 5 Pull-ups 10 Push-ups 15 Squats WOD Three rounds: Thrusters-15 reps (F65/M95) 400 meter medball run (F14/M20) Skin the cat Double unders-50-150 singles 50 meter partner carry each	31m 48s Performed as RX
01/27/2012	WOD	Surprise Birthday WOD! :)	45m 00s Workout Scaled
01/23/2012	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	30m 00s Workout Scaled
01/13/2012	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
01/06/2012	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	25m 03s Performed as RX
01/05/2012	WOD	WOD: 3 rounds: Clean and Jerk 15 reps (F95/M135) Ring Dips 15 reps 400 meters	18m 03s Workout Scaled
01/02/2012	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
12/24/2011	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
12/23/2011	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
12/22/2011	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
12/20/2011	WOD	21-15-9 Backsquat- F95/M135 Wallball situps Burpees	8m 32s Performed as RX
12/19/2011	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
12/16/2011	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
12/13/2011	Skill/Strength WOD	Overhead Squat-3-3-3-3-3-3-3	70 pounds lbs Performed as RX