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Ana Mullins 11/17/2018 2018 Energy Games Track and Field Cap 16

For time:

500m run
then
6 rounds of
25 Heavy Jump Rope
25 Kettlebell Walking Lunge
then
150 Kettlebell Carry

Scaled: 53/35 Kettlebell Overhead Walking Lunge		 11m 0s
Performed as RX
Ana Mullins 11/17/2018 2018 Energy Games Rope Sprint For time:
25/20 Calorie Row
15 Burpee Box Jump Overs
5 Rope Climbs

Cap 6:00

Scaled & Age Group: 24/20 Box; burpee step down and step up allowed; box step ups allowed; rope climbs to 11		 4m 0s
Performed as RX
Ana Mullins 11/17/2018 2018 Energy Games 3-Pos Max For load:
4 minutes to establish max 3-position clean and jerk

Clean from floor, clean from below knee, clean from above knee, overhead (as an unbroken complex)		 120 lbs
Performed as RX
Ana Mullins 11/17/2018 2018 Energy Games 333 Interval In 3 minutes:

Bike 16/12 Calories
16 Toes to Bar
Max reps alternating Dumbbell Snatch in remaining time until reaching 80 reps

Rest 1:00 between intervals

Scaled: Toes to Hip Level; 35/20# Dumbbell		 6m 39s
Performed as RX
Ana Mullins 12/10/2014 Vintage CrossFit Squat Cycle Day 6 Back Squat 5-5-5-5-5 @ 75% + 5-15# of Day 2
Front Squat 3 -3-3 @ 85% 1RM Front Squat		 120-125-125-130-135 lbs
115 lbs
Performed as RX
Ana Mullins 12/10/2014 Vintage CrossFit None 45 Double Unders (Adv: Heavy Jump Ropes)
45 Power Cleans 115/75
45 Ring Pushups
45 Double Unders		 10m 05s
Workout Scaled
Ana Mullins 12/09/2014 Vintage CrossFit None 3x3 Snatch Pause Deadlift (Pause just below the knee, pause at the pockets with knees and hips slightly bent and torso vertical, then perform power shrug - this full complex is one rep, perform 3 touch and go)
3x2 Power Snatch with single pause just below the knee - drop between reps and reset immediately		 55 lbs
Performed as RX
Ana Mullins 12/09/2014 Vintage CrossFit None Row 1000m
then
21-15-9
Shoulder to Overhead 95/65 (Adv 135/95)
Toes to bar		 12m 33s
Workout Scaled
Ana Mullins 12/02/2014 Vintage CrossFit Squat Cycle Day 3 Back Squat 4-4-4-4-4-4-4 @ 80% 125-125-125-130-130-135-135 lbs
Performed as RX
Ana Mullins 12/02/2014 Vintage CrossFit Randy 75 pound Power snatch, 75 reps for time. 9m 05s
Workout Scaled
Ana Mullins 11/20/2014 Vintage CrossFit None Back Squat 1RM 165 lbs
Performed as RX
Ana Mullins 11/20/2014 Vintage CrossFit None Situps 50-40-30-20-10
Power Cleans 95/65 25-20-15-10-5		 10m 29s
Workout Scaled
Ana Mullins 11/17/2014 Vintage CrossFit None Front Squat 3-3-3-3-3 75-85-95-105-115 lbs
Performed as RX
Ana Mullins 11/17/2014 Vintage CrossFit None 3 RFT
50 Double Unders
20 Power Snatch 75/55		 13m 42s
Workout Scaled
Ana Mullins 11/13/2014 Vintage CrossFit None Hang Power Clean 3-3-3-3-3 65-75-85-90-95(2) lbs
Performed as RX
Ana Mullins 11/13/2014 Vintage CrossFit None 10min AMRAP
30 Calorie Row
20 Alternating Pistols
10 Shoulder to Overhead 135/95		 2 rounds 9 reps
Workout Scaled
Ana Mullins 11/11/2014 Vintage CrossFit Jeremy Complete as many rounds and reps as possible in 4 minutes of:
5 Hang Squat Snatch (Elite = 185/125 lbs, RX = 135/95 lbs, Scaled = 95/65 lbs)
10 Burpees Over the Barbell		 2 rounds 3 reps
Workout Scaled
Ana Mullins 11/11/2014 Vintage CrossFit Ben Complete as many rounds and reps as possible in 4 minutes of:
10 Power Cleans (Elite = 185/125 lbs, RX = 135/95 lbs, Scaled = 95/65 lbs)
20 Pull-Ups		 1 rounds 19 reps
Workout Scaled
Ana Mullins 11/11/2014 Vintage CrossFit Beau Complete as many rounds and reps as possible in 4 minutes of:
15 Box Jump-Overs (Elite & RX = 24/20; Scaled 24/20 Step-Overs Allowed)
30 Wall Ball Shots (Elite & RX = 20/14 lbs; Scaled 14/8 lbs)		 1 rounds 20 reps
Performed as RX
Ana Mullins 10/28/2014 Vintage CrossFit None 5 rounds for time of:
Run 400m
15 Thrusters 95/65		 18m 02s
Workout Scaled
Ana Mullins 10/21/2014 Vintage CrossFit None Front Rack Lunges
5 x 10 (5 each leg)		 55, 65, 75, 85, 95 lbs
Performed as RX
Ana Mullins 10/21/2014 Vintage CrossFit None 21-15-9
Plate Ground to Overhead (45/25)
Burpees to Plate
*Try to finish under 6 minutes		 5m 52s
Performed as RX
Ana Mullins 10/15/2014 Vintage CrossFit None 3 RFT
Row 500m
Run 200m
20 Plate Pushups
15 Strict Ring Rows, feet elevated to ring level		 17m 02s
Workout Scaled
Ana Mullins 10/08/2014 Vintage CrossFit Fran Three rounds, 21-15- and 9 reps, for time of:
95 pound Thruster
Pull-ups		 7m 25s
Workout Scaled
Ana Mullins 10/01/2014 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		 22m 32s
Workout Scaled
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