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Athlete Date Sort Location Workout Name Description Results
Erica Powell 07/21/2014 Vintage CrossFit None 3 Rounds:
20m Walking Lunge with sandbag on back (50/30)
200m run
20 back squats with sandbag		 9m 41s
Performed as RX
Erica Powell 04/28/2014 Vintage CrossFit None 10m AMRAP (based on 13.2)
5 Shoulder to overhead
7 Deadlifts
10 Box Jumps (24/20)
Rounds 1-3: 115/75
Rounds 4-6: 135/95
Rounds 7-9: 155/105
Rounds 10+: 185/125		 5 rounds 0 reps
Workout Scaled
Erica Powell 04/21/2014 Vintage CrossFit None 10min AMRAP
7 Squat Cleans (165/115)
14 Knees to elbow
21 Double Unders		 2 rounds 1 reps
Workout Scaled
Erica Powell 02/11/2014 Vintage CrossFit Wood 5 Rounds for time of:
Run 400 meters
10 Burpee box jumps, 24" box
95 pound Sumo-deadlift high-pull, 10 reps
95 pound Thruster, 10 reps
Rest 1 minute		 31m 25s
Workout Scaled
Erica Powell 01/20/2014 Vintage CrossFit None 15 min AMRAP
5 Chest to bar pullups
10 Shoulder to overhead (115/75)
15 Deadlifts (115/75)
Run 200m with Wall Ball (20/14)		 3 rounds 30 reps
Workout Scaled
Erica Powell 01/15/2014 Vintage CrossFit None 15-12-9-6-3
Power Snatch (95/65)
Toes to bar
Pushups		 12m 41s
Workout Scaled
Erica Powell 01/02/2014 Vintage CrossFit CrossFit Games Open 11.1 Complete as many rounds and reps as possible in 10 minutes of:
30 Double-unders
15 Power snatches

The Power snatch loads are as follows:
Men and Masters Men 45-49, 50-54: 75lbs/35kg
Women and Masters Women 45-54: 55lbs/25kg
Masters Men 55-59, 60 : 65lbs/30kg
Masters Women 55-59, 60 : 45lbs/20kg		 4 rounds 82 reps
Workout Scaled
Erica Powell 12/10/2013 Vintage CrossFit None For time:
100 KB Swings (53/36)
Starting at 1:00, every minute perform 10 jumping lunges		 6m 58s
Performed as RX
Erica Powell 12/09/2013 Vintage CrossFit None 24 C2B Pullups
20 Burpee lateral box jump overs (20/16)
18 C2B
20 Burpee lateral box jump overs
12 C2B
20 Burpee later box jump overs
6 C2B		 16m 58s
Workout Scaled
Erica Powell 12/04/2013 Vintage CrossFit None 10m AMRAP
10 Deadlifts (135/95) (scale to 50% of heaviest triple)
10 Front Squats
10x10m run
10 Ring Dips		 2 rounds 32 reps
Workout Scaled
Erica Powell 11/29/2013 Vintage CrossFit Jerry For time:
Run 1 mile
Row 2K
Run 1 mile		 29m 05s
Performed as RX
Erica Powell 11/19/2013 Vintage CrossFit None 15-12-9 reps of:
Handstand Pushups
Chest to bar pullups
Begin with 30 Double Unders and perform 30 DU after each round (120 total)
Advanced athletes (those who can perform 15 unbroken HSPU) should do 21-15-9		 11m 46s
Workout Scaled
Erica Powell 11/18/2013 Vintage CrossFit None 2 RFT
5 Rounds of "The Chief":
3 Power Cleans, 135/95
6 Pushups
9 Squats
then 800m run (two runs total)		 18m 46s
Workout Scaled
Erica Powell 11/12/2013 Vintage CrossFit Grace 135 pound Clean and Jerk, 30 reps 5m 23s
Workout Scaled
Erica Powell 11/11/2013 Vintage CrossFit None 1000m row
21-15-9
KB Swings, 70/53
Burpees		 13m 17s
Workout Scaled
Erica Powell 10/29/2013 Vintage CrossFit None 10m AMRAP
12 Box Jumps (30/24)
8 Power Snatch (95/65)
4 Burpee Pullup or 4 Burpee Bar Muscle Ups (advanced)		 3 rounds 8 reps
Workout Scaled
Erica Powell 10/28/2013 Vintage CrossFit None 15m AMRAP
200m run
15 Ring Pushups
15 Back Squats (115/75)
15 KB Swings (53/36)		 3 rounds 0 reps
Workout Scaled
Erica Powell 10/23/2013 Vintage CrossFit Karen For time:
150 Wallball shots, 20 pound ball		 11m 58s
Workout Scaled
Erica Powell 10/16/2013 Vintage CrossFit None 5 rounds for total reps
1 minute of burpees to 6" reach
1 minute Ring Muscle Ups (or C2B or regular pullups)
1 minute rest		 83 reps
Workout Scaled
Erica Powell 10/14/2013 Vintage CrossFit Elizabeth 21-15-9 reps of:
Clean 135 pounds
Ring dips		 13m 58s
Workout Scaled