John McCarthy

Hometown:

Hollywood, Florida

Gym:

CrossFit ATP

Gender:

Male

Age:

Height:

5' 11"

Weight:

169 lbs

May 21, 2012

Performed at:	CrossFit ATP
Workout Name:	WOD
Description:	5-3-1 Deadlift Find Working 1RM WOD: 21-15-9 Sumo Deadlift (F95/M135) T2B Box Jumps
Results:	8m 08s Workout scaled
Modifications at:	20 in box Knees to chest
Warmup:	WU: 3 rounds of 200 meters Light KB Swings

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Date	Name	WorkoutDescription	Results
08/08/2012	Hotel wod	20 min amrap 5 push ups 10 sit ups 15 squats	19 rounds 0 reps Performed as RX
07/03/2012	Kettlebells WOD	10-9-8-7-6-5-4-3-2-1 kb swing clean thruster snatch even each arm clean arm walk old each arm waiter walk	32m 02s Workout Scaled
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	12m 01s Workout Scaled
06/20/2012	Lg birthday wod	900 meter run 50 meter bear crawl 30 kbs 30 box jumps 30 pushups 100 du/300 singles 30 kbs 30 box jumps 30 pushups 50 meter bear crawl 900 meter run	26m 00s Workout Scaled
06/15/2012	WOD	AMRAP 15 min Partner one KB Swings for reps-F24/M32 Will partner two pushes sled 10 meters does 5 burpees and pushes sled back, switch. Score # of combined swings	15m 00s Workout Scaled
05/25/2012	WOD	WOD: 3 rounds of Waiters Walk 200 ft. (F65/M95) HSPU 15 reps Dubs 100	16m 01s Workout Scaled
05/23/2012	WOD	WOD:4 rounds of: KB OHSwings 15 reps (F16/M24) Pistols 15 reps (L/R) 100 meter sprint	12m 50s Workout Scaled
05/21/2012	WOD	5-3-1 Deadlift Find Working 1RM WOD: 21-15-9 Sumo Deadlift (F95/M135) T2B Box Jumps	8m 08s Workout Scaled
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
05/09/2012	WOD	WOD Three rounds Sleds 200 ft heavy 50 dubs Wallball-15 reps	25m 56s Workout Scaled
05/08/2012	WOD	WOD Four rounds Split Jerk-15 reps F65/M95 400 meters	17m 30s Workout Scaled
05/07/2012	WOD	WOD 15-12-9 Thruster-F95/135 Burpees KB Snatch-F16kg/M24kg	12m 52s 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	17m 41s Workout Scaled
05/02/2012	WOD	WOD Five rounds OH Plate Walking Lunges 200 ft. (25/45) HSPU 15 reps	34m 48s Workout Scaled
05/01/2012	Kettlebell wod	20 mins Amrap 10 swings Clean and press Lunges left and right	2 rounds 0 reps Workout Scaled
04/26/2012	KB WOD	100 kb swings 10 gs 800 meter run 75 kb swings 20 gs 600 meter run 50 kb swings 30 gs 400 meter run 25 kb swings 40 gs 200 meter run	30m 00s Workout Scaled
04/23/2012	WOD	Bring your running shoes and jumprope !!!!	38m 25s Workout Scaled
04/18/2012	OHS Wod	3 round 200 meters run 10 ohs 75 lbs 15 pull ups 20 broad jumps	12m 18s Workout Scaled
04/13/2012	WOD	WOD: 3Rounds: 800 meters 100 Air Squats 50 AbMat Sit-ups	29m 42s Workout Scaled
04/12/2012	Kettlebell wod	1 stair 10 pushups 100 kg swings 2 stairs 20 pushups 80 kg swings 3 stairs 30 pushups 60 kb swings 4 stairs 40 pushups 40 kg swings 5 stairs 50 pushups 20 swings	25m 15s Workout Scaled
04/10/2012	Kettlebell wod	3 minutes on 1 minute off Kb swing one arm Clean Snatch Over head squat one rep each are	6 rounds 0 reps Performed as RX
04/06/2012	WOD	WOD Four rounds Burpee Wall Jumps-5 OHS-10 reps F75/M115 Wallball abs-15 reps 400 meters	21m 31s 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	13m 48s Workout Scaled
03/29/2012	Kettlebelll wod	5 rounds of 10 snatches 10 thrusters 4 stairs	22m 30s 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	30m 12s Workout Scaled
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!	33m 07s 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	23m 46s Workout Scaled
03/18/2012	Home wod	4 rounds 30 double unders 20 pushups 15 kb swings 24 kbs	21m 04s Performed as RX
03/12/2012	WOD	4 Rounds: Back Squat (F115/M155) 8 reps Jump Slam Ball (F25/M30) 10 reps Double Unders 30 Sled push 100ft	18m 32s Workout Scaled
03/08/2012	Kettlebell WOD	28 kb press each arm 25 kb swing 21 kb press 50 kb swing 15 kb press 75 kb swing 9 kb press 100 kb swing used 18 lbs 12 kgs and 20 kgs	20m 05s Performed as RX
03/05/2012	WOD	Four Rounds KB Russian Swing- 15 reps F20/M32 Pullups-15 reps L-sit dips-15 reps 400 meters	17m 07s 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	52 reps Workout Scaled
02/29/2012	400 meter wod	400m Run/450 meter row 80ft Walking Lunges 400m Run 80ft. Burpee Broad Jumps 400m Run 80ft. Run Backwards 400m Run 80ft. Crab Walk 400m Run 80ft. Duck Walk 400m Run	19m 59s Performed as RX
02/24/2012	WOD	WOD Four rounds Sled push-200 ft (lowbar) Box jumps-25 reps Double unders-50 reps(150 sinlges) Rope climb-2 (mod 10) Two stairs and two bear crawls around the red mats	44m 45s Performed as RX
02/23/2012	WOD	WOD Three rounds: Snatch-15 reps F65/M95 400 meters	12m 07s 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	22m 07s 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	24m 56s Workout Scaled