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Athlete Date Sort Location Workout Name Description Results
Carolina Hernandez 01/14/2017 2017 Wicked Winter Showdown JACKI3 For time (17 minute time cap)
Athlete 1
Row 500/400m
25 Thrusters, 45/35
25 Kettlebell Swings, 53/35
Athlete 2
Row 500/400m
20 Thrusters, 75/55
20 Pullups
Athlete 3
Row 500/400m
15 Thrusters, 95/65
15 Chest to Bar Pullups
Athlete 1
Row 500/400m
25 Thrusters, 45/35
25 Kettlebell Swings, 53/35
Athlete 2
Row 500/400m
20 Thrusters, 75/55
20 Pullups
Athlete 3
Row 500/400m
15 Thrusters, 95/65
15 Chest to Bar Pullups

The next athlete can start rowing as soon as the previous athlete has finished and the rower computer is reset to zero. The athlete cannot advance off the rower until the previous athlete has finished their thrusters and KBS/pullups and then tagged the athlete finishing the row. 		17m 10s
Performed as RX
Carolina Hernandez 01/14/2017 2017 Wicked Winter Showdown Snatch Ladder 3-Position Ladder
7 Barbells, one each minute (within a 50-second lifting window)
Snatch from floor, snatch from hang below the knee, snatch from hang above the knee

Men: 95/115/135/155/175/185/195
Women: 55/70/85/95/105/115/125

Each weight completed counts as a full round. Athletes get credit for the furthest rep they reach at a given weight if they do not complete the complex. 		7 rounds 4 reps
Performed as RX
Carolina Hernandez 01/14/2017 2017 Wicked Winter Showdown Push & Press AMRAP 5
6 sled push (10 meters, 45#/empty)
30 Bench Press (135#/65#)

Teams can split reps any way. One person works at a time.		 2 rounds 21 reps
Performed as RX
Carolina Hernandez 01/14/2017 2017 Wicked Winter Showdown Ski Lift - Round 1 One round each, as a relay
Round 1 (8 minute cap)
Ski 10/7 Cal
7 Over plate Burpees (2x45s)
Bike 10/7 Cal
7 Over plate Burpees (2x45s)		 6m 1s
Performed as RX
Carolina Hernandez 11/07/2016 Vintage CrossFit None 40 Kettlebell Swings, 53/35
30 Burpees to 6" target
Rest 1:00
30 KBS
20 Burpees to 6" target
Rest 1:00
20 KBS
10 Burpees to 6" Target		 8m 44s
Performed as RX
Carolina Hernandez 11/07/2016 Vintage CrossFit None Push Press 1RM 110 lbs
Performed as RX
Carolina Hernandez 10/05/2016 Vintage CrossFit Fran Three rounds, 21-15- and 9 reps, for time of:
95 pound Thruster
Pull-ups		 6m 34s
Performed as RX
Carolina Hernandez 10/03/2016 Vintage CrossFit None 40 Kettlebell Swings, 53/35
30 Burpees to 6" target
Rest 1:00
30 KBS
20 Burpees to 6" target
Rest 1:00
20 KBS
10 Burpees to 6" Target		 8m 45s
Performed as RX
Carolina Hernandez 09/20/2016 Vintage CrossFit None Power Clean 3RM 105 lbs
Performed as RX
Carolina Hernandez 09/20/2016 Vintage CrossFit None 10 RFT
3 Power Cleans, 155/105
10 Steps Walking Lunge		 8m 04s
Workout Scaled
Carolina Hernandez 09/19/2016 Vintage CrossFit None 100 Double Unders
25 Toes to Bar
25 Deadlifts, 225/155
25 Box Jump Overs

Adv: 150 DU & 50 BJO		 6m 51s
Workout Scaled
Carolina Hernandez 09/15/2016 Vintage CrossFit None Run 400m
75 Kettlebell Swings, 53/35
Run 400m		 6m 21s
Performed as RX
Carolina Hernandez 09/14/2016 Vintage CrossFit None 3 RFT
Row 36/24 Cal
24 Box Jumps
12 Ring Push Ups		 12m 22s
Performed as RX
Carolina Hernandez 09/14/2016 Vintage CrossFit None Shoulder Press 4 @ 75%
Shoulder Press 4-4-4-4 @ 80%		 60 lbs
Performed as RX
Carolina Hernandez 09/13/2016 Vintage CrossFit None Back Squat 5-5-5 @ 75% 125 lbs
Performed as RX
Carolina Hernandez 09/12/2016 Vintage CrossFit None Max Effort Unbroken Perfect Pushups 33 reps
Performed as RX
Carolina Hernandez 09/12/2016 Vintage CrossFit None For time (15 minute cap)
10-8-6-4-2
Squat Clean 135/95
50-40-30-20-10
Double Unders

Advanced
10-8-6-4-2 Squat Clean 165/115
100-80-60-40-20 Double Unders		 8m 23s
Workout Scaled
Carolina Hernandez 09/09/2016 2016 Spicy Summer Showdown Born to Run For time, performed as a relay
1 Mile Trail Run

Non-running partners have the option of performing a sandbag complex. Each round of the complex completed earns a one-minute deduction from the event time.
Male Sandbag Complex:
5 sets of:
8 Steps Overhead Sandbag Lunge (50#)
4 Pushups

Female Sandbag Complex:
5 sets of:
6 Steps Overhead Sandbag Lunge (30#)
3 Pushups

This event takes place at Memorial Park on the mountain biking trails		 32m 42s
Performed as RX
Carolina Hernandez 09/09/2016 2016 Spicy Summer Showdown Drag Race As many rounds as possible in 10 minutes of:
40 Double Unders
50' Sled Drag
50' Sled Rope Pull

The double unders can be split any way by team members. The sled drag & pull must be completed relay style by a different team member each round.		 8 rounds 12 reps
Performed as RX
Carolina Hernandez 09/09/2016 2016 Spicy Summer Showdown Synchro Chipper For time (12 minute cap)
50 Synchronized Wall Balls (20# to 10'/14# to 9')
40 Synchronized Deadlifts (185/125)
30 Synchronized Pullups
20 Synchronized Lateral Bar Burpees
10 Synchronized Wall Walks

2 team members perform synchronized reps while the third team member rests.		 9m 4s
Performed as RX
Carolina Hernandez 09/09/2016 2016 Spicy Summer Showdown Bike Clean Ladder For time, one round each:
7 minute cap
Bike 20/12 Calories
8 Cleans over the shoulder (100/70)		 4m 35s
Performed as RX
Carolina Hernandez 09/09/2016 2016 Spicy Summer Showdown Bike Clean Ladder Rd2 For time, one round each:
10 minute cap
Bike 25/15 Calories
10 Cleans over the shoulder (100/70)		 4m 35s
Performed as RX
Carolina Hernandez 09/09/2016 2016 Spicy Summer Showdown BIke Clean Ladder Rd3 For time, one round each:
13 minute cap
Bike 30/18 Calories
12 Cleans over the shoulder (100/70)		 6m 11s
Performed as RX
Carolina Hernandez 08/30/2016 Vintage CrossFit None 20-15-10-5 reps of
Burpee Box Jump Overs 24/20
Toes to Bar		 8m 28s
Performed as RX
Carolina Hernandez 08/29/2016 Vintage CrossFit None 10 RFT
20 Double Unders
10 Squats
10 Kettlebell Swings 53/35		 10m 53s
Performed as RX
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