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Athlete Date Sort Location Workout Name Description Results
Alexis F 06/10/2013 Vintage CrossFit Annie 50-40-30-20 and 10 rep rounds of:
Double-unders
Sit-ups		 7m 48s
Performed as RX
Alexis F 06/07/2013 Vintage CrossFit None 7 rounds of:
12 Thrusters (M 75/F 55)
9 Toes to bar
200m run with med ball (M 20/F 14)		 30m 19s
Workout Scaled
Alexis F 06/06/2013 Vintage CrossFit None 10 HSPU
20 Power Cleans (95/65)
40 KB Swings (53/36)
80 Double Unders
40 KB Swings
20 Power Cleans
10 HSPU		 12m 17s
Workout Scaled
Alexis F 06/05/2013 Vintage CrossFit None 10 minute AMRAP:
15 burpees
15 pullups
15 Step Walking lunge with kettlebell (36/25)		 1 rounds 35 reps
Performed as RX
Alexis F 05/07/2013 Vintage CrossFit None 40 Kettlebell Swings (M 53/F 36)
80 Double Unders
40 Situps
30 Kettlebell Swings (M 53/F 36)
60 Double Unders
30 Situps
20 Kettlebell Swings (M 53/F 36)
40 Double Unders
20 Situps		 14m 20s
Workout Scaled
Alexis F 04/23/2013 Vintage CrossFit None For time:
45 double unders
45 Squat Cleans (M 135/F 95)
45 Ring Dips
45 double unders		 19m 15s
Workout Scaled
Alexis F 04/11/2013 Crossfit H-town None "Ryan Nguyen's Wedding"
4 Rounds
1 Run 600m
3 Cleans 205/115lb
1 Jerk
3 Bar MU (sub 9 C2B)

*Rest 2 min after each round		 22m 37s
Workout Scaled
Alexis F 03/28/2013 Crossfit H-town None 6 min AMRAP
6 Hang Power Snatch 95/65
6 Thruster		 4 rounds 8 reps
Workout Scaled
Alexis F 03/27/2013 Crossfit H-town None for time:
1 mile run
75 K2E w/, 14/10# medball between knees
50 burpees
25 HSPU		 26m 40s
Workout Scaled
Alexis F 03/26/2013 Crossfit H-town None "Nancy"
5 RFT
400m Run
15 Reps OHS 95/65lb		 20m 16s
Workout Scaled
Alexis F 03/21/2013 Crossfit H-town None Max reps in a 3 min window:
4 press, 95/65#
5 burpees
6 front squats, 95/65#
*rest 1 min, repeat for a total of 5 cycles. One round = 15 reps. Post total reps in the 5 cycles.		 10 rounds 6 reps
Workout Scaled
Alexis F 03/20/2013 Crossfit H-town None max hspu in a 3 min window, no kip
then...
max wall ball shots in 3 min window, 20/14#
then...
max burpee plate jumps in a 3 min window, 45lb plate
then...
max reps in a 6 min window:
10 knees to elbow
10 bent over row, 115/85#
10 lateral barbell jumps
*each round yields 30 reps.
**Combine the total reps of the amrap and the 3min wods for a complete daily WOD score.
Example: 40 hspu + 50 wallball shots + 28 burpee plate jump + 150 reps on the amrap = 268 reps total.		 220 reps
Workout Scaled
Alexis F 03/19/2013 Crossfit H-town None 20mins to find max load of: 3 push press, 1 split jerk
*the 4 reps should be unbroken. Post heaviest loa		 85 lbs
Performed as RX
Alexis F 03/19/2013 Crossfit H-town None 6 mins amrap of:
8 push jerk, 115/75#
16 squat jumps
*post total rounds + rep		 3 rounds 5 reps
Workout Scaled
Alexis F 03/05/2013 Crossfit H-town None "Jackie G. Wedding Wod"
3RFT
8 Wall Climbs
20 Clean & Split Jerks 95/65lb
13 Pullups		 24m 24s
Workout Scaled
Alexis F 02/28/2013 Crossfit H-town None 800 m Run buy in
then
21-15-9
KB Swing 70/53
V-ups
Pullups C2B
Hand Release Pushups
finish w/ 800 m Run
 25m 04s
Workout Scaled
Alexis F 02/27/2013 Crossfit H-town None Max Clean and Jerks
1-1-1-1-1-1-1
Followed by max dead hang pull ups and 20 uninterrupted KB swings increasing to max weight		 115 reps
Performed as RX
Alexis F 02/27/2013 Crossfit H-town None WOD # 1: "Annie"
50-40-30-20-10
Double Unders, Sit-ups

2 min rest

WOD #2:
100 KB Swings (55#)
50 KB Squats (55#)		 23m 34s
Workout Scaled
Alexis F 02/27/2013 Crossfit H-town None For time:
50 Box jump, 24 inch box
50 Jumping pull-ups
50 Kettlebell swings, 1 pood
Walking Lunge, 50 steps
50 Knees to elbows
50 Push press, 45 pounds
50 situps
50 Wall ball, 20 pound ball
50 Burpees
50 Double unders		 34m 29s
Workout Scaled
Alexis F 02/26/2013 Crossfit H-town None 2010 Asia Regional

"AMRAP in 12 minutes of:
Handstand Push-ups 5/3
7 Power Snatch 115/65		 9 rounds 3 reps
Workout Scaled
Alexis F 02/26/2013 Crossfit H-town None 2010 Asia Regional

"AMRAP in 12 minutes of:
Handstand Push-ups 5/3
7 Power Snatch 115/65		 9 rounds 0 reps
Workout Scaled
Alexis F 02/12/2013 Crossfit H-town None -1000m row buy in
2 rounds of:
20 deadlifts, 225/155#
30 burpees
40 sit ups w/wall touch		 22m 19s
Workout Scaled
Alexis F 02/06/2013 Crossfit H-town None WOD:
"Fran"
21-15-9
Thrusters 95/65
Pullups		 12m 29s
Workout Scaled
Alexis F 01/31/2013 Crossfit H-town None 15-minute AMRAP:
2 muscle ups
3 clean and jerks, 135/95
4 squat cleans
5 burpees
 3 rounds 9 reps
Workout Scaled
Alexis F 01/29/2013 Crossfit H-town None For Time:
20 Thrusters 155/105
-then-
4 rounds
10 T2B
15 Wall Balls		 12m 13s
Workout Scaled
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