John Kavanaugh

Hometown:

Gym:

CrossFit ATP

Gender:

Male

Age:

Height:

Weight:

January 6, 2012

Performed at:	CrossFit ATP
Workout Name:	WOD
Description:	Three rounds OH walking plate lunges-F25/45 (200ft) - [45#, 35#, 35#] Pullups-15 reps Rope climb-1 ascent 800 meters
Results:	27m 01s Workout scaled
Modifications at:	1st round OH lunges @ 45#, 2nd and 3rd rounds @ 35#
Warmup:	Mini tabata 8 rounds 20/10: box jump burpees

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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