Michelle Smith

Hometown:
Hollywood, FL
Gym:
Gender:
Female
Age:
56
Height:
5' 5"
Weight:
--

December 20, 2011

Performed at: CrossFit ATP
Workout Name: WOD
Description: 21-15-9
Backsquat- F95/M135
Wallball situps
Burpees


Results: 8m 32s
Performed as RX

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