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Athlete Date Sort Location Workout Name Description Results
Heather Averill 04/22/2014 Vintage CrossFit None 7 minute AMRAP
3 strict press (95/65)
5 ring rows with feet elevated on box
7 burpees		 3 rounds 3 reps
Performed as RX
Heather Averill 04/21/2014 Vintage CrossFit None Front Squat 1x10 @ 60% of 1RM
Front Squat 1x8 @ 70%
Front Squat 1x8 @75%
Front Squat 1x8 @80%		 65-75-85-95 lbs
Performed as RX
Heather Averill 04/21/2014 Vintage CrossFit None 10min AMRAP
7 Squat Cleans (165/115)
14 Knees to elbow
21 Double Unders		 3 rounds 2 reps
Workout Scaled
Heather Averill 04/18/2014 Vintage CrossFit None 5 Rounds of:
1 Round of Cindy
5 pullups
10 pushups
15 squats
1 Round of DT
12 Deadlifts, 155/105
9 Hang Power Cleans, 155/105
6 Push Jerks, 155/105		 30m 06s
Workout Scaled
Heather Averill 04/15/2014 Vintage CrossFit None 21m EMOM
Minute 1: Row 12/10 Calories (Advanced 15/12)
Minute 2: 10 Shuttle Runs
Minute 3: 10 Unbroken Ring Dips (scale to lower number as needed)
Score is total reps completed

Female Rx: 210 reps
Male Rx: 224 reps
Female Adv: 224 reps
Male Adv: 245 reps		 210 reps
Workout Scaled
Heather Averill 04/10/2014 Vintage CrossFit None Run 400m
21 Toes to bar
21 OHS (95/65)
Run 400m
15 T2B
15 OHS
Run 400m
9 T2B
9 OHS		 16m 28s
Workout Scaled
Heather Averill 04/09/2014 Vintage CrossFit None 6 rounds for time of:
6 alternating split jerks (135/95)
6 burpee box jumps (30/24)
1 slider across gym		 15m 11s
Workout Scaled
Heather Averill 03/31/2014 Vintage CrossFit None Push Press 5-5
Push Press 3-3
Push Press 1-1-1		 100 lbs
Performed as RX
Heather Averill 03/31/2014 Vintage CrossFit Annie 50-40-30-20 and 10 rep rounds of:
Double-unders
Sit-ups		 12m 23s
Performed as RX
Heather Averill 03/30/2014 Vintage CrossFit CrossFit Open 14.5 21-18-15-12-9-6-3 reps of:
Thrusters, 95 / 65 lb.
Burpees		 24m 58s
Performed as RX
Heather Averill 03/26/2014 Vintage CrossFit None 3 RFT
20 Back Squats (115/75)
15 Shoulder to Overhead (115/75)
10 Sumo deadlift High Pull (115/75)
After Round 1 do 20x10m shuttle runs
After Round 2 do 10x10m shuttle runs
No runs on round 3		 17m 56s
Performed as RX
Heather Averill 03/24/2014 Vintage CrossFit None 5 sets of 3 reps of clean grip pause deadlifts
Pause 2 seconds at 2" off the ground, pause at the knee, pause at the thigh, then perform one high pull, then drop bar and regrip for 2 more reps. Focus on keeping shoulders over the bar and keeping the bar close to shins/knees/thighs at pause positions. 		115 lbs
Performed as RX
Heather Averill 03/24/2014 Vintage CrossFit None Minute 1: 1 6" burpee + 1 thruster (95/65)
Minute 2: 2 6" burpees + 2 thrusters
continue until unable to finish all burpees + thrusters in the minute		 6 rounds 10 reps
Performed as RX
Heather Averill 03/12/2014 Vintage CrossFit None 100 DU
80 Steps Walking Lunge
60 Pushups
40 Front Squats, 95/65
20 KB Swings, 70/53		 17m 20s
Workout Scaled
Heather Averill 02/22/2014 Vintage CrossFit None 3 RFT
Run 400m
12 Clean and Jerks, 155/105		 17m 03s
Workout Scaled
Heather Averill 02/20/2014 Vintage CrossFit None 5 sets
2 Hang Squat Cleans + 1 Jerk		 45-55-55-65-75 lbs
Performed as RX
Heather Averill 02/20/2014 Vintage CrossFit None 30 Burpees to 6" target
30 HSPU
30 Thrusters, 95/65		 15m 27s
Workout Scaled
Heather Averill 02/15/2014 Vintage CrossFit None 15-12-9-12-15 reps of:
KB Swings (70/53)
Push Press (115/75)
Calorie Row		 14m 01s
Workout Scaled
Heather Averill 02/14/2014 Vintage CrossFit None 15m AMRAP
10 Wall Balls
10 Burpees to 6" target
10 C2B Pullups
20 Wall Balls
10 Burpees to 6" target
10 C2B Pullups
30 WB, etc - increase by 10 WB each round, burpees and pullups stay the same		 3 rounds 21 reps
Workout Scaled
Heather Averill 02/13/2014 Vintage CrossFit None Overhead Squat 3-3-3-3-3 75 lbs
Performed as RX
Heather Averill 02/12/2014 Vintage CrossFit Diane 21-15-9 reps of:
225 pound Deadlift
Handstand push-ups		 011m 01s
Workout Scaled
Heather Averill 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		 33m 14s
Workout Scaled
Heather Averill 02/09/2014 Vintage CrossFit None Front Squat 5-5
Front Squat 3-3-3-3		 55-75-85-95-105 lbs
Performed as RX
Heather Averill 02/07/2014 Vintage CrossFit None Back Squat 5 reps
Back Squat 3-3 reps
Back Squat 2-2-2 reps		 95, 105, 115, 125, 135 lbs
Performed as RX
Heather Averill 02/07/2014 Vintage CrossFit None 8m AMRAP
3 Power Snatch (135/95)
20 Double Unders		 4 rounds 0 reps
Workout Scaled
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