John Kavanaugh

Hometown:
FL
Gym:
Gender:
Male
Age:
--
Height:
--
Weight:
--

May 18, 2012

Performed at: CrossFit ATP
Workout Name: WOD
Description: WOD
AMRAP 15 min
3x5 min blocks/ min rest in between rounds
HSPU-8 reps
KB Push press-10 reps R/L (F12/M20)
Russian twist-12 reps
Results: 0 rounds 323 reps
Workout scaled
Modifications at: 16kg KB
Warmup: WU
800 meters
Push Jerk-1-1-1-1-1-1-1

51 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
13m 36s
Performed as RX
05/23/2012 WOD WOD:4 rounds of:
KB OHSwings 15 reps (F16/M24)
Pistols 15 reps (L/R)
100 meter sprint
15m 31s
Workout Scaled
05/21/2012 WOD 5-3-1 Deadlift
Find Working 1RM

WOD: 21-15-9
Sumo Deadlift (F95/M135)
T2B
Box Jumps
7m 06s
Performed as RX
05/18/2012 WOD WOD
AMRAP 15 min
3x5 min blocks/ min rest in between rounds
HSPU-8 reps
KB Push press-10 reps R/L (F12/M20)
Russian twist-12 reps
0 rounds 323 reps
Workout Scaled
05/16/2012 WOD WOD
Four rounds
Reverse Lunges-10 reps R/L (F95/M135)
Fireman hose drag 200ft
Burpee Wall jumps-5
14m 24s
Workout Scaled
05/09/2012 WOD WOD
Three rounds
Sleds 200 ft heavy
50 dubs
Wallball-15 reps
25m 08s
Performed as RX
05/08/2012 WOD WOD
Four rounds
Split Jerk-15 reps F65/M95
400 meters
14m 08s
Performed as RX
05/04/2012 WOD WOD
10-9-8-7-6-5-4-3-2-1
Hang Cleans (95/135)
Jump Slam Ball
Floor Wipers
15m 34s
Workout Scaled
05/03/2012 WOD WOD
4 rounds:
DL-10 reps (F135/M205)
Push-up release 20 reps
6m 55s
Performed as RX
05/02/2012 WOD WOD
Five rounds
OH Plate Walking Lunges 200 ft. (25/45)
HSPU 15 reps
33m 40s
Performed as RX
04/28/2012 Partner WOD WOD: Partner
3 Rounds:
Air Squat Med-Ball Toss 20 reps each
Clapping Push-ups 20 reps each
Med-Ball Sit-ups 20 reps each
Ring Dips 20 reps each
Partner Carry 100 meters each
19m 13s
Performed as RX
04/10/2012 WOD WOD:
3 Rounds:
Power Snatch 12 (65/95)
Box Jumps 15
Rope Climb 3 (9 mod.)
11m 54s
Workout Scaled
04/06/2012 WOD WOD
Four rounds
Burpee Wall Jumps-5
OHS-10 reps F75/M115
Wallball abs-15 reps
400 meters
17m 52s
Workout Scaled
04/03/2012 WOD WOD
Three rounds
SDLHP-12 reps F75/M115
Pullups-12 reps
800 meters
15m 38s
Performed as RX
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
14m 12s
Performed as RX
03/29/2012 WOD WOD
21-15-9
Split Jerk-F75/M115
Ring Row(off the box)
Butterfly situps
7m 02s
Workout Scaled
03/28/2012 WOD 5-3-1 Strict Press
40%x5
50%x5
60%x5

WOD
Four rounds
DL-15 reps F155/M205
Wallball-15 reps F14/M20
Dubs-50
400 meters
25m 47s
Performed as RX
03/26/2012 WOD Start 400 meters
Slamball
Jump Squat
Pullups
Pushup release
Push Press-F65/M95
Double Unders
Back Squat
Box Jumps
Ring Dips
T2B
Finish 400 meters
*35 reps of everything!
28m 13s
Performed as RX
03/22/2012 WOD Three rounds
Deadlift-12 reps F135/M205
Wallballs-12 reps
800 meters
14m 10s
Workout Scaled
03/21/2012 WOD 10-9-8-7-6-5-4-3-2-1
OHS-F65/M95
Muscle ups
KB Clean-F16/M24
21m 32s
Workout Scaled
03/20/2012 WOD 21-15-9
Split jerk-F95/M135
400 meters (each set)
10m 13s
Workout Scaled
03/19/2012 WOD 100 Dubs
90 Air squats
80 Abmat situps
70 Box jumps
60 Ring pushups
50 Snatches F35/M45
40 OH Swings F20/M32
30 HSPU
20 Up/Downs
10 Strict pullups
35m 14s
Workout Scaled
03/06/2012 WOD 9-7-5-3
Muscle ups
DL-F205/M315
Dubs-30 each set
14m 52s
Workout Scaled
03/05/2012 WOD Four Rounds

KB Russian Swing- 15 reps F20/M32
Pullups-15 reps
L-sit dips-15 reps
400 meters
16m 23s
Workout Scaled
03/02/2012 WOD WORKOUT 12 . 2

MEN - includes Masters Men up to 54 years old

Proceed through the sequence below completing as many reps as possible in 10 minutes of:
75 pound Snatch, 30 reps
135 pound Snatch, 30 reps
165 pound Snatch, 30 reps
210 pound Snatch, as many reps as possible



WOMEN - includes Masters Women up to 54 years old

Proceed through the sequence below completing as many reps as possible in 10 minutes of:
45 pound Snatch, 30 reps
75 pound Snatch, 30 reps
100 pound Snatch, 30 reps
120 pound Snatch, as many reps as possible



MASTERS MEN - includes Masters Men 55

Proceed through the sequence below completing as many reps as possible in 10 minutes of:
45 pound Snatch, 30 reps
75 pound Snatch, 30 reps
100 pound Snatch, 30 reps
120 pound Snatch, as many reps as possible



MASTERS WOMEN - includes Masters Women 55

Proceed through the sequence below completing as many reps as possible in 10 minutes of:
35 pound Snatch, 30 reps
55 pound Snatch, 30 reps
75 pound Snatch, 30 reps
90 pound Snatch, as many reps as possible
71 reps
Workout Scaled
03/01/2012 WOD WOD
Three rounds
Push jerk-10 reps F65/M95
Pullups 10 reps
800 meters
14m 14s
Workout Scaled
02/29/2012 WOD WOD
1-2-3-4-5-6-7-8-9.....
Complete as many in 20 min. of:
Front Squat-F95/M135
HSPU
KB OH Swing-F16/M24
T2R


7 reps
Workout Scaled
02/28/2012 WOD WOD
400 meters to start
21-15-9
SDLHP-F75/M115
Box jump
Pushup release
400 meters to finish
11m 51s
Workout Scaled
02/27/2012 WOD 10 minutes to find:
Strict Press-1 Rm

WOD
AMRAP in 15 minutes
3 Muscle ups
6 OHS F75/M115
9 Wallballs
12 Situps (ab mats)
15 Dubs
4 rounds 0 reps
Workout Scaled
02/23/2012 WOD WOD
Three rounds:
Snatch-15 reps F65/M95
400 meters
11m 22s
Workout Scaled
02/22/2012 WOD WOD
Five rounds
Back squat-10 reps F95/M135
Windshield wipers-10 reps R/L
HSPU-10 reps
100 meters sprint
17m 23s
Workout Scaled
02/20/2012 WOD 10-9-8-7-6-5-4-3-2--1
Power Cleans-F115/M155
Ring Pushups
Hose Sprint-100 ft each set
19m 29s
Workout Scaled
02/07/2012 WOD WOD
10-9-8-7-6-5-4-3-2-1
Pushpress-F75/M115 (from floor)
Pullups
Burpees
13m 20s
Workout Scaled
01/27/2012 Brandon's Birthday WOD 19 muscle-ups
19 HSPU
19 pullups
19 kb snatch [38 for two-hand modified]
19 dubs
19 T2B
19 burpees
19 wallballs
19 air squats
19 push up release
19 butterfly situps
19 box jumps
19 tuck squats
19 kb SDLHP
19 pistols R/L
19 med ball cleans
19 slamballs
19 50m sprints [Only completed 7]

100 ft sled push b/w each exercise
45m 00s
Workout Scaled
01/26/2012 WOD 21-15-9
Split Snatch-F65/M95
Box jump burpees
Ring Pushups
13m 29s
Workout Scaled
01/25/2012 WOD AMRAP 4 blocks of 5 min each
Wall Walks-3
Strict Pullups-5
Back Squats-7 (F95/M135)
0 rounds 182 reps
Workout Scaled
01/24/2012 WOD WOD
4 rounds
Push press 10 reps (F95/M135)
KB OH swing 12 reps (F16kg/M20kg)
400 meters
12m 30s
Workout Scaled
01/23/2012 WOD Four rounds
Snatch-12 reps F65/M95
Tire pull- 200ft
Side shuffle(low)-200 meters
Dubs-30 mod 90
27m 58s
Workout Scaled
01/20/2012 WOD 1-2-3-4-5-6-7-8-9...........
in 15 minutes
Cleans-F95/M135
Jump Slamball
T2R
10 rounds 0 reps
Workout Scaled
01/19/2012 WOD Four rounds:
Deadlift-12 reps F155/M205
400 meters
10m 36s
Workout Scaled
01/18/2012 WOD "Chipper"
100 dubs (300 mod) - [300 regular]
90 sit ups [Butterfly]
80 air squats
70 ring dips
60 wallballs [14#]
50 pullups
40 reverse lunges F25/M45 [35#]
30 push press F65/M95 [75#]
20 box jumps
10 OHS F65/M95 [65#]
800m run
37m 45s
Workout Scaled
01/14/2012 Partner WOD 4 rounds
Thrusters
400m medball run
24m 00s
Workout Scaled
01/13/2012 WOD AMRAP 20:00
200 meters
Sled push-100ft (Low Bar)
Wall Jump-2 jumps
Power Snatch-3 reps F75/M115 [95#]

7 rounds 0 reps
Workout Scaled
01/12/2012 WOD WOD "Samantha"
Three rounds
Medball Front squats-40 reps F14/M20
Pullups-40 reps
Box jumps-40 reps
21m 20s
Performed as RX
01/06/2012 WOD Three rounds
OH walking plate lunges-F25/45 (200ft) - [45#, 35#, 35#]
Pullups-15 reps
Rope climb-1 ascent
800 meters
27m 01s
Workout Scaled
01/05/2012 WOD WOD:
3 rounds:
Clean and Jerk 15 reps (F95/M135) [95#]
Ring Dips 15 reps
400 meters
16m 14s
Workout Scaled
01/04/2012 WOD WOD:
10-9-8-7-6-5-4-3-2-1 reps:
Power Clean (F115/M155) - 95#
muscle-ups (from the floor)
13m 44s
Workout Scaled
01/02/2012 WOD Chipper 2 rounds:

20x Jump Squats
Farmers Walk 200 ft. (24kg)
20x Wall Balls (20#)
Farmers Walk 200 ft. (24kg)
20x SDHP (75#)
Farmers Walk 200 ft.(24kg)
20x Ring Push-ups
Farmers Walk 200 ft. (24kg)
15m 38s
Workout Scaled
12/24/2011 WOD CHIPPER
400 meters
40x back squats (45#)
40x front squats (45#)
40x OH squats (35#)
400 meters
40x shoulder press (45#)
40x push press (45#)
40x push jerk (25 @ 45#, 15 @ 35#)
400 meters
40x hang power clean (45#)
40x hang power snatch (20 @ 45#, 20 @ 35#)
400 meters
24m 12s
Workout Scaled
12/23/2011 WOD Three rounds:
Power Clean-15 reps 95#
Pullups-15
800 meters
18m 31s
Workout Scaled
12/22/2011 WOD Three rounds for time of:
Double unders-50
45 pound Snatch, 15 reps
16m 49s
Workout Scaled