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Athlete Date Sort Location Workout Name Description Results
Brittany Elbel 11/13/2015 Vintage CrossFit CrossFit.com 11/3/2015 7 RFT
7 Power Cleans, 95/65
7 Thrusters, 95/65
7 Bar Facing Burpees		 10m 44s
Performed as RX
Brittany Elbel 11/12/2015 Vintage CrossFit None 3 rounds for time of:
Row 30/25 Calories
10 Overhead Squats, 135/95		 8m 33s
Workout Scaled
Brittany Elbel 10/29/2015 Vintage CrossFit None 5 Rounds for time
10 Wall Balls
10 Burpees		 5m 44s
Performed as RX
Brittany Elbel 10/28/2015 Vintage CrossFit None Beep Test
Run 20 yard shuttles on the beep.
Time intervals shorten as the test progresses.		 7 rounds 9 reps
Performed as RX
Brittany Elbel 10/28/2015 Vintage CrossFit None AMRAP 10
10 Calorie Row
10 Hang Power Cleans, 135/95
10 Box Jump Overs, 24/20		 4 rounds 3 reps
Performed as RX
Brittany Elbel 10/27/2015 Vintage CrossFit Nancy 5 rounds for time of:
400 meter run
95 pound Overhead squat, 15 reps		 16m 13s
Performed as RX
Brittany Elbel 10/26/2015 Vintage CrossFit Fran Three rounds, 21-15- and 9 reps, for time of:
95 pound Thruster
Pull-ups		 6m 10s
Performed as RX
Brittany Elbel 10/20/2015 Vintage CrossFit None 7 min AMRAP
10 Deadlifts (225/155)
10 Lateral Burpees		 4 rounds 5 reps
Performed as RX
Brittany Elbel 10/19/2015 Vintage CrossFit None 10 min AMRAP
1600m Run buy in
Power Snatch (135/95)
*Adjust run to target 2 minutes on the barbell		 7 reps
Performed as RX
Brittany Elbel 10/12/2015 Vintage CrossFit None For Time
100 Double Unders
20m Handstand Walk
25 Burpees
20m Handstand Walk
100 Double Unders
*Substitute 30m Backwards Bear Crawl for HS Walks		 11m 22s
Performed as RX
Brittany Elbel 10/07/2015 Vintage CrossFit None Overhead Squat
In 15 minutes work up to a Heavy Triple		 125 lbs
Performed as RX
Brittany Elbel 10/07/2015 Vintage CrossFit None Every minute on the minute until failure
20 Double Unders
1 Squat Snatch (115/75)
*Add 1 rep to Squat Snatch after each successful round		 5 rounds 24 reps
Performed as RX
Brittany Elbel 10/06/2015 Vintage CrossFit None 5 Sets Each for Reps
2 min AMRAP
20/18 Cal Row
AMRAP Toes to Bar
2 min Rest		 53 reps
Performed as RX
Brittany Elbel 10/02/2015 Vintage CrossFit None 10 Rounds for Time (15 minute cap)
95/65 pound Deadlift, 12 reps
95/65 pound Hang power clean, 9 reps
95/65 pound Push jerk, 6 reps		 12m 04s
Performed as RX
Brittany Elbel 10/02/2015 Vintage CrossFit None Deadlift 3RM 215 lbs
Performed as RX
Brittany Elbel 09/16/2015 Vintage CrossFit None 50 unbroken Handstand Pushups
*200m row any time sets are broken
*Scale the HSPU such that roughly 4-5 sets are doable. (Advanced athletes, consider a deficit; newer athletes substitute Shoulder to Overhead at 5x5 working weight) 		11m 38s
Workout Scaled
Brittany Elbel 09/11/2015 2015 Spicy Summer Showdown Spicy Summer Duathlon Row 3000m and Run 1.5 Miles
Row 2000m and Run 1 Mile
Row 1000m and Run 0.5 Miles

Two partners will work at the same time with one on the rower and one running. Once both the row and the run are complete, another pair of partners will begin the next row and run segment. Each partner must row once and run once. The run is a 0.5 mile lap starting and finishing at the rower at the top of the hill. 		24m 53s
Performed as RX
Brittany Elbel 09/11/2015 2015 Spicy Summer Showdown 8 the Hard Way As many reps as possible in 12 minutes of:
8 Sled Pushes (empty sled)
8 Synchronized Burpees to plates
8 Sled Pushes (1 plate)
8 Synchronized Burpees to plates
8 Sled Pushes (2 plates)
8 Synchronized Burpees to plates
8 Sled Pushes (3 plates)
8 Synchronized Burpees to plates
8 Sled Pushes (4 plates)
8 Synchronized Burpees to plates
8 Sled Pushes (5 plates)
8 Synchronized Burpees to plates
Max reps sled push (6 plates)		 95 reps
Performed as RX
Brittany Elbel 09/11/2015 2015 Spicy Summer Showdown Grip Chipper For time:
Athlete 1
36 Heavy Jump Ropes
12 Hang Power Cleans 135#/85#
4 Seated Kettlebell Hoists 53#/35#
Athlete 2
45 Heavy Jump Ropes
15 Hang Power Cleans
5 Seated Kettlebell Hoists
Athlete 3
54 Heavy Jump Ropes
18 Hang Power Cleans
6 Seated Kettlebell Hoists		 6m 0s
Performed as RX
Brittany Elbel 09/11/2015 2015 Spicy Summer Showdown Put a Ring On It None 150 reps
Performed as RX
Brittany Elbel 09/11/2015 2015 Spicy Summer Showdown The Worm 30 Sandbag Worm Clean and Jerks (60# sandbags for men and 40# sandbags for women will be connected)
6 minute time cap		 2m 36s
Performed as RX
Brittany Elbel 09/09/2015 Vintage CrossFit None AMRAP 12
10 Pullups
15 Wall Balls (20# to 10'/14# to 9')
20 Kettlebell Swings (53/35)		 4 rounds 8 reps
Performed as RX
Brittany Elbel 09/08/2015 Vintage CrossFit None Shoulder Press 1RM 95 lbs
Performed as RX
Brittany Elbel 09/08/2015 Vintage CrossFit None AMRAP 8
50 Double Unders
15 Power Snatch 95/65		 3 rounds 0 reps
Performed as RX
Brittany Elbel 09/03/2015 Vintage CrossFit None Row 1000m
30 Bar Facing Burpees
15 Push Jerks 165/110		 9m 28s
Performed as RX
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