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Athlete Date Sort Location Workout Name Description Results
Alexis F 02/19/2014 Vintage CrossFit None 3 RFT
21 Sandbag ground to shoulder (alternating sides) - 50/30
7 Muscle Ups (Scale to 14 Ring Rows + 14 Dips, perform ring rows with feet elevated onto box at ring level if possible)
27 anchored, weighted situps (place sandbag on feet and hold 25/15# plate to chest)		 15m 54s
Workout Scaled
Alexis F 02/08/2014 Vintage CrossFit None 3 Rounds for time of:
Row 300m
20 Burpees
20 Steps Walking Lunge
Run 800m		 32m 06s
Performed as RX
Alexis F 02/06/2014 Vintage CrossFit None 12-9-6-3
Deadlift (275/185)
Burpee box jump overs (24/20)		 7m 26s
Workout Scaled
Alexis F 01/06/2014 Vintage CrossFit Adrian Seven rounds for time of:
3 Forward rolls
5 Wall climbs
7 Toes to bar
9 Box jumps, 30" box		 20m 11s
Workout Scaled
Alexis F 12/20/2013 Vintage CrossFit None 12m AMRAP
50 Double Unders
20 Toes to Bar
10 Power Clean and Jerk (135/95)		 2 rounds 0 reps
Workout Scaled
Alexis F 11/11/2013 Vintage CrossFit None 1000m row
21-15-9
KB Swings, 70/53
Burpees		 14m 19s
Workout Scaled
Alexis F 11/11/2013 Vintage CrossFit None Push Press 8-8-8 35-55-75(6) lbs
Performed as RX
Alexis F 11/08/2013 Vintage CrossFit Blake Four rounds for time of:
100 foot Walking lunge with 45lb plate held overhead
30 Box jump, 24 inch box
20 Wallball shots, 20 pound ball
10 Handstand push-ups		 22m 48s
Workout Scaled
Alexis F 10/28/2013 Vintage CrossFit None 15m AMRAP
200m run
15 Ring Pushups
15 Back Squats (115/75)
15 KB Swings (53/36)		 2 rounds 16 reps
Workout Scaled
Alexis F 10/21/2013 Vintage CrossFit None Overhead Squat 3-3
Overhead Squat 2-2
Overhead Squat 1-1		 45-45-55-55-65-75 lbs
Performed as RX
Alexis F 10/21/2013 Vintage CrossFit Lift Up Luke 5 MIN AMRAP
4 Power Cleans: 155 lbs. men/105 lbs. women
24 Double Unders
10 Pull-Ups		 2 rounds 0 reps
Workout Scaled
Alexis F 10/02/2013 Vintage CrossFit Coco 800m run
(C) 3 Power Cleans (185/115)
(O) 15 Wall Balls
(C) 3 Rope Climbs
(O) 15 burpees
400m run
(C) 3 Power Cleans (185/115)
(O) 15 Wall Balls
(C) 3 Rope Climbs
(O) 15 burpees
800m run		 24m 49s
Workout Scaled
Alexis F 09/25/2013 Vintage CrossFit None 3 rounds
15 KB Swings (70/53)
20m handstand walk (scale to 10 HSPU)
30 situps
20m burpee broad jump		 14m 47s
Workout Scaled
Alexis F 09/18/2013 Vintage CrossFit None 3 rounds for time:
20 Wall Balls
10 Burpee Box Jump Overs (24/20)		 8m 34s
Performed as RX
Alexis F 09/11/2013 Vintage CrossFit None Row 1km 4m 32s
Performed as RX
Alexis F 08/27/2013 Vintage CrossFit None Front Squat 5-5-5-5-5
Climbing in weight between all five sets		 35-55-75-85-90 lbs
Performed as RX
Alexis F 08/27/2013 Vintage CrossFit None 7 minute AMRAP
3-6-9-12 reps, etc
Burpees
Clean and Jerks (135/95)
Chest to bar pullups		 46 reps
Workout Scaled
Alexis F 08/26/2013 Vintage CrossFit None 15 minute AMRAP:
40 Wall Balls (20/14)
30 Double Unders
20 Toes to bar
10 HSPU		 2 rounds 34 reps
Workout Scaled
Alexis F 08/22/2013 Vintage CrossFit None 20 min AMRAP
400m run
3 wall climbs
7 squat clean thruster (M 115/F 75)		 3 rounds 400 reps
Workout Scaled
Alexis F 08/20/2013 Vintage CrossFit None Shoulder Press 1RM 65 lbs
Performed as RX
Alexis F 08/20/2013 Vintage CrossFit Jackie 1000 meter row
45 pound Thruster, 50 reps
30 pull-ups		 14m 47s
Performed as RX
Alexis F 08/17/2013 Vintage CrossFit None 7 rounds:
7 Overhead Squats (95/65)
7 burpee box jumps (20"/16")		 13m 07s
Workout Scaled
Alexis F 08/14/2013 Vintage CrossFit None For time:
800m run
50 Hand Release Pushups
50 Wall Balls (20/14)
50 Steps OH Walking Lunge with wall ball
50 calorie row
Up to 50 burpees (determined by memorization challenge)		 26m 04s
Workout Scaled
Alexis F 08/12/2013 Vintage CrossFit Danny L 3 rounds:
8 Burpee Pullups
12 Ring Dips
87 squats
then
26 Sumo deadlift high pulls (115/75)

Beginners should scale to 2 rounds.		 24m 21s
Workout Scaled
Alexis F 08/06/2013 Vintage CrossFit None 3 min - Max double unders 119 reps
Performed as RX
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