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Athlete Date Sort Location Workout Name Description Results
Carolina Hernandez 02/10/2016 Vintage CrossFit Mile Time Trial 1 Mile Trial (1600m or 4 laps on the track) 7m 12s
Performed as RX
Carolina Hernandez 02/10/2016 Vintage CrossFit Mile TT plus paced laps For time
Run mile at race pace
Rest 3 min
Run 2x800m at mile pace
Rest 1:30 in between
Run 4x400m at mile pace
Rest 1 min in between

Record total time		 30m 46s
Performed as RX
Carolina Hernandez 02/08/2016 Vintage CrossFit None 5 Rounds for Time
20 Deadlifts (135/95)
5 Overhead Squats (135/95)		 7m 55s
Workout Scaled
Carolina Hernandez 02/07/2016 Vintage CrossFit None For time:
Row 250m
25 air squats
Run 200m
Row 500m
50 air squats
Run 400m
Row 1000m
100 air squats
Run 800m
Row 500m
50 air squats
Run 400m
Row 250m
25 air squats
Run 200m		 34m 53s
Performed as RX
Carolina Hernandez 02/04/2016 Vintage CrossFit None 800m Run
Rest 1 minute
600m Run
Rest 30 Sec
400m Run"		 9m 19s
Performed as RX
Carolina Hernandez 02/04/2016 Vintage CrossFit None 14 min AMRAP
8 HSPU
12 Thrusters (75/55)
250m Row		 4 rounds 4 reps
Workout Scaled
Carolina Hernandez 02/03/2016 None Vintage Endurance 160203 For Total Time
8 x 200m
1 Minute Rest between intervals		 13m 00s
Performed as RX
Carolina Hernandez 02/03/2016 Vintage CrossFit None 3 Rounds
15 sec Power Cleans
15 sec Rest
15 sec Shoulder to Overhead
15 sec Rest

Focus on cycle speed; Aim for 50% of CnJ; Reps should be clean / Touch and Go; Record total reps		 40 reps
Performed as RX
Carolina Hernandez 02/02/2016 Vintage CrossFit Tabata 11.4 10 min AMRAP
60 Bar Facing Burpees
30 Overhead Squats (120/90)
10 Muscle Ups
*Follow Tabata protocol (20 sec work / 10 sec rest)		 101 reps
Workout Scaled
Carolina Hernandez 02/02/2016 Vintage CrossFit None 27-21-15-9
Front Squats (115/75)
Hand Release Push-ups		 9m 26s
Workout Scaled
Carolina Hernandez 01/30/2016 2016 Wicked Winter Showdown Vintage Biathlon As many rounds and reps as possible in 20 minutes:
To be performed as a relay where each partner completes one full round before switching.
12 Wall Balls (30# to 10'/20# to 9')
12/10 Calorie Air Bike
Only 12 attempts are allowed on the wall balls, each no rep adds an extra calorie to the Air Bike		 11 rounds 2 reps
Performed as RX
Carolina Hernandez 01/30/2016 2016 Wicked Winter Showdown WeighDT Ladder Every minute perform the following unbroken barbell complex with increasing weights:
4 Deadlifts
3 Hang Cleans
2 Shoulder to Overhead

F: 55/70/85/100/115/130/145
M: 95/115/135/155/185/205/225		 12 rounds 13 reps
Performed as RX
Carolina Hernandez 01/30/2016 2016 Wicked Winter Showdown The Sled v2 The Floater event for the 2016 Wicked Winter Showdown is the 2 rounds 5 reps
Performed as RX
Carolina Hernandez 01/30/2016 2016 Wicked Winter Showdown Stop and Go None 17m 58s
Performed as RX
Carolina Hernandez 01/28/2016 Vintage CrossFit None 15 minutes to practice or build to a heavy split jerk from the rack 105 lbs
Performed as RX
Carolina Hernandez 01/27/2016 Vintage CrossFit None Deadlift 1RM 195 lbs
Performed as RX
Carolina Hernandez 01/27/2016 Vintage CrossFit CrossFit Team Series 15.6 For time:
30 deadlifts (185/135 lb.)
30-calorie row
30 overhead squats (95/65 lb.)

Scaled
30 deadlifts (135/95 lb.)
30-calorie row
30 overhead squats (65/45 lb.)		 7m 53s
Workout Scaled
Carolina Hernandez 01/25/2016 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.		 48 reps
Workout Scaled
Carolina Hernandez 01/25/2016 Vintage CrossFit None Immediately after the WOD, 6 minutes to establish a 7RM Front Squat, from the floor 95# lbs
Performed as RX
Carolina Hernandez 01/20/2016 Vintage CrossFit None Power Clean 1RM 115 lbs
Performed as RX
Carolina Hernandez 01/19/2016 Vintage CrossFit None Every 90 seconds until failure
4 Power Cleans 135/95
4 Bar Facing Burpees

Add 1 Power Clean and 1 Burpee each round

Score is final round completed plus reps		 9 rounds 15 reps
Workout Scaled
Carolina Hernandez 01/19/2016 Vintage CrossFit None Power Clean 1RM 115 lbs
Performed as RX
Carolina Hernandez 01/18/2016 Vintage CrossFit CrossFit Open 15.5 27-21-15-9 reps for time of:
Row (calories)
Thrusters

M 95 lb. F 65 lb.		 14m 19s
Workout Scaled
Carolina Hernandez 01/13/2016 Vintage CrossFit None 5 rounds for time of:
25 Kettlebell Swings 53/35 (Advanced 70/53)
25 Pushups		 13m 57s
Workout Scaled
Carolina Hernandez 01/12/2016 Vintage CrossFit None 5 rounds for time of:
Row 300m
30 Double Unders (Advanced 50)		 12m 24s
Workout Scaled
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