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Athlete Date Sort Location Workout Name Description Results
Chad Renfro 10/23/2018 Vintage CrossFit None Back Squat 1 rep
Back Squat 3-3-3-3-3		 405 lbs
Performed as RX
Chad Renfro 10/19/2018 Vintage CrossFit None Split Jerk 1RM 275 lbs
Performed as RX
Chad Renfro 10/18/2018 Vintage CrossFit None 30-25-20-15-10-5
Wall Balls
Heavy Jump Ropes
Star Plank (seconds each side)		 11m 29s
Performed as RX
Chad Renfro 10/16/2018 Vintage CrossFit None Back Squat 3RM 410 lbs
Performed as RX
Chad Renfro 10/11/2018 Vintage CrossFit None Shoulder Press 3RM 205 lbs
Performed as RX
Chad Renfro 09/30/2018 Vintage CrossFit None Press Grip Bench Press
55 @ 80%+ of 5RM
Heavier than last week		 275 lbs
Performed as RX
Chad Renfro 09/28/2018 Vintage CrossFit None Back Squat 4-4-4-4 @ 87.5% 365 lbs
Performed as RX
Chad Renfro 09/25/2018 Vintage CrossFit None Deadlift
3x3

Heavier than Week 1
Controlled descent, no excessive bouncing		 405 lbs
Performed as RX
Chad Renfro 09/25/2018 Vintage CrossFit None 3 rounds
21 Arnold Presses
Run 200m
Ski 250/225m		 11m 03s
Performed as RX
Chad Renfro 09/23/2018 Vintage CrossFit None Press Grip Bench Press
55 @ 80% of 5RM		 265 lbs
Performed as RX
Chad Renfro 09/16/2018 Vintage CrossFit None Press Grip Bench Press
Find 5RM		 295 lbs
Performed as RX
Chad Renfro 09/07/2018 Vintage CrossFit None Back Squat 4-4-4-4 @ 80% 335 lbs
Performed as RX
Chad Renfro 02/19/2017 Vintage CrossFit None AMRAP 40
400m Run
20/15 cal row
20/15 cal assault bike
20/15 cal ski machine		 6 rounds 0 reps
Performed as RX
Chad Renfro 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 4s
Performed as RX
Chad Renfro 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.		 3 rounds 5 reps
Performed as RX
Chad Renfro 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. 		14 rounds 4 reps
Performed as RX
Chad Renfro 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 12s
Performed as RX
Chad Renfro 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		 17m 30s
Performed as RX
Chad Renfro 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.		 6 rounds 44 reps
Performed as RX
Chad Renfro 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 33s
Performed as RX
Chad Renfro 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 0s
Performed as RX
Chad Renfro 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)		 5m 21s
Performed as RX
Chad Renfro 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 53s
Performed as RX
Chad Renfro 08/22/2016 Vintage CrossFit None Power Clean 1RM 245 lbs
Performed as RX
Chad Renfro 08/22/2016 Vintage CrossFit None For time
12 Power Cleans, 185/115 (70-75% of 1RM)
24 Bar Facing Burpees
36 Wall Balls		 4m 10s
Performed as RX
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