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Athlete Date Sort Location Workout Name Description Results
Amber Smittick 06/12/2014 Vintage CrossFit None Back Squat 6-6-6-6 at 70% + 5-15# over weight used on 6/2/2014 135 lbs
Performed as RX
Amber Smittick 06/12/2014 Vintage CrossFit None AMRAP 10
5 Muscle Ups (scale to 10 kipping ring rows with feet on box + 5 ring dips)
5 Hang Power Cleans (185/115)
25 singles on one leg
25 singles on other leg		 3 rounds 10 reps
Workout Scaled
Amber Smittick 06/09/2014 Vintage CrossFit None Shoulder Press 3-3-3
Push Press 2-2-2
Push Jerk 1-1-1		 65-65-65 lbs
95-95-95 lbs
135-135-135 lbs
Performed as RX
Amber Smittick 06/09/2014 Vintage CrossFit None 1000m row
21-15-9
KB Swings, 70/53
Burpees		 14m 02s
Performed as RX
Amber Smittick 04/12/2014 Vintage CrossFit None For time:
Run 200 m.
Row 800 m.
Run 400 m.
Row 400 m.
Run 800 m.
Row 200 m.
Run 400 m.
Row 400 m.
Run 200 m.
Row 800 m.		 27m 33s
Performed as RX
Amber Smittick 04/11/2014 Vintage CrossFit None Hang Squat Clean 1-1-1 145 lbs
Performed as RX
Amber Smittick 04/08/2014 Vintage CrossFit None Run 800m
30 bar facing burpees
20 thrusters (115/75)		 10m 15s
Performed as RX
Amber Smittick 04/03/2014 Vintage CrossFit Amanda Three rounds, 9-7- and 5 reps, for time of:
Muscle-up
135 pound Squat snatch		 12m 36s
Workout Scaled
Amber Smittick 03/31/2014 Vintage CrossFit None Push Press 5-5
Push Press 3-3
Push Press 1-1-1		 105 lbs
Performed as RX
Amber Smittick 03/31/2014 Vintage CrossFit Annie 50-40-30-20 and 10 rep rounds of:
Double-unders
Sit-ups		 15m 19s
Performed as RX
Amber Smittick 03/28/2014 Vintage CrossFit CrossFit Open 14.5 21-18-15-12-9-6-3 reps of:
Thrusters, 95 / 65 lb.
Burpees		 23m 26s
Performed as RX
Amber Smittick 03/27/2014 Vintage CrossFit None 20min AMRAP
Row 300m
10 sandbag getups (50/30)
15/10 Ring Pushups		 6 rounds 0 reps
Performed as RX
Amber Smittick 03/24/2014 Vintage CrossFit None 5 sets of 3 reps of clean grip pause deadlifts
Pause 2 seconds at 2" off the ground, pause at the knee, pause at the thigh, then perform one high pull, then drop bar and regrip for 2 more reps. Focus on keeping shoulders over the bar and keeping the bar close to shins/knees/thighs at pause positions. 		100 lbs
Performed as RX
Amber Smittick 03/24/2014 Vintage CrossFit None Minute 1: 1 6" burpee + 1 thruster (95/65)
Minute 2: 2 6" burpees + 2 thrusters
continue until unable to finish all burpees + thrusters in the minute		 7 rounds 9 reps
Performed as RX
Amber Smittick 03/16/2014 Vintage CrossFit CrossFit Total Back squat 1RM
Shoulder Press 1RM
Deadlift 1RM		 195-85-245= 525 lbs
Performed as RX
Amber Smittick 03/14/2014 Vintage CrossFit CrossFit Open 14.3 Workout 14.3
8 minute AMRAP:
10 deadlifts, 135 / 95 lb.
15 box jumps, 24 / 20 inch
15 deadlifts, 185 / 135 lb.
15 box jumps, 24 / 20 inch
20 deadlifts, 225 / 155 lb.
15 box jumps, 24 / 20 inch
25 deadlifts, 275 / 185 lb.
15 box jumps, 24 / 20 inch
30 deadlifts, 315 / 205 lb.
15 box jumps, 24 / 20 inch
35 deadlifts, 365 / 225 lb.
15 box jumps, 24 / 20 inch		 99 reps
Performed as RX
Amber Smittick 03/10/2014 Vintage CrossFit None 20 RFT
5 Wall Balls
3 Burpees
1 Clean and Jerk (165/115) 		23m 59s
Performed as RX
Amber Smittick 02/20/2014 Vintage CrossFit None 10m AMRAP
5 Squat Snatch (115/75)
15 Box Jumps, 24/20" - Open Standards, hips open on top of box with control
30 Double Unders		 3 rounds 11 reps
Workout Scaled
Amber Smittick 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)		 12m 58s
Workout Scaled
Amber Smittick 02/19/2014 Vintage CrossFit None Back Squat 3-3-3-3-3
Climbing		 95-115-135-155-165 lbs
Performed as RX
Amber Smittick 02/12/2014 Vintage CrossFit Diane 21-15-9 reps of:
225 pound Deadlift
Handstand push-ups		 8m 59s
Workout Scaled
Amber Smittick 02/11/2014 Vintage CrossFit Wood 5 Rounds for time of:
Run 400 meters
10 Burpee box jumps, 24" box
95 pound Sumo-deadlift high-pull, 10 reps
95 pound Thruster, 10 reps
Rest 1 minute		 32m 54s
Performed as RX
Amber Smittick 02/06/2014 Vintage CrossFit None 12-9-6-3
Deadlift (275/185)
Burpee box jump overs (24/20)		 8m 00s
Performed as RX
Amber Smittick 02/05/2014 Vintage CrossFit CrossFit Games Open 13.4 Complete as many reps as possible in 7 minutes following the rep scheme below:
135 pound Clean and jerk, 3 reps
3 Toes-to-bar
135 pound Clean and jerk, 6 reps
6 Toes-to-bar
135 pound Clean and jerk, 9 reps
9 Toes-to-bar
135 pound Clean and jerk, 12 reps
12 Toes-to-bar
135 pound Clean and jerk, 15 reps
15 Toes-to-bar
135 pound Clean and jerk, 18 reps
18 Toes-to-bar...
This is a timed workout. If you complete the round of 18, go on to 21. If you complete 21, go on to 24, etc.		 46 reps
Performed as RX
Amber Smittick 02/04/2014 Vintage CrossFit Vintage 14m AMRAP
2 Power Cleans (205/135)
4 Strict HSPU
20 Squats
13 Burpees		 4 rounds 32 reps
Workout Scaled
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