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Athlete Date Sort Location Workout Name Description Results
Heather Averill 08/22/2017 Vintage CrossFit None Deadlift
3x3
As heavy as possible with total control back to the floor		 190 lbs
Performed as RX
Heather Averill 08/21/2017 Vintage CrossFit None Back Squat
5x5 @70%		 155 lbs
Performed as RX
Heather Averill 08/18/2017 Vintage CrossFit None Deadlift 3RM 217 lbs
Performed as RX
Heather Averill 08/18/2017 Vintage CrossFit Elizabeth 21-15-9 reps of:
Clean 135 pounds
Ring dips

Time Cap 10 Min

Beginner: 95/55; Bench Dips or 15-10-5 Banded Bar Dips
Intermediate: 115/75; 15-10-5 Ring Dips or Banded Dips
Advanced: Rx		 10m 33s
Workout Scaled
Heather Averill 08/08/2017 Vintage CrossFit None Shoulder Press 1RM 90 lbs
Performed as RX
Heather Averill 08/08/2017 Vintage CrossFit None 3 Attempts at Max Rep Touch and Go Power Clean to Push Jerk
135/95lbs
Rest 3:00 between efforts
Scores is total reps across 3 sets		 22 reps
Performed as RX
Heather Averill 08/08/2017 Vintage CrossFit Amanda 9-7-5
Muscle Ups
Squat Snatch 135/95lbs

Beginner: Ring Rows + Leg Assisted Ring Dips, 65/45
Intermediate: 9 C2B + 9 Ring Dips, 95/65
Advanced: 7-5-3 with Rx'd movements
Competitor: Rx

8 Minute Cap		 8m 15s
Workout Scaled
Heather Averill 08/07/2017 Vintage CrossFit None 4 Rounds
5 Front Squats 185/115lbs
200m Gasser (Sprint 100m out and back)
5 Power Cleans
Rest :90

Beginner: 95/65#
Intermediate: 145/95#
Advanced: Rx

Score is fastest plus slowest time		 3m 50s
Performed as RX
Heather Averill 08/07/2017 Vintage CrossFit None Row 2k 9m 42s
Performed as RX
Heather Averill 05/03/2017 Vintage CrossFit None 3 rounds for time of:
500m row
Wall Balls (Beginners 20, Intermediate 30, Advanced 40)
12 Dumbbell Power Cleans, 50s/35s		 16m 58s
Performed as RX
Heather Averill 05/03/2017 Vintage CrossFit None 4 work sets
3 shoulder press + 3 Push Press		 75 lbs
Performed as RX
Heather Averill 05/02/2017 Vintage CrossFit None AMRAP 12
6 Clean and Jerks, 155/105
9 Chest to Bar Pullups
54 Double Unders		 3 rounds 1 reps
Performed as RX
Heather Averill 05/01/2017 Vintage CrossFit None 3 rounds for time of:
Ski 24/18 Calories
18 Burpees to Plate
12 Steps Overhead Lunge with plate		 12m 00s
Performed as RX
Heather Averill 04/28/2017 Vintage CrossFit None Snatch balance + 2 Overhead Squats 115 lbs
Performed as RX
Heather Averill 04/28/2017 Vintage CrossFit None 3 rounds for time of
Run 400m
21 Box Jumps, 24/20"
21 Wall Balls 20/14		 16m 58s
Performed as RX
Heather Averill 04/22/2017 Vintage CrossFit Cindy Complete as many rounds in 20 minutes as you can of:
5 Pull-ups
10 Push-ups
15 Squats		 14 rounds 5 reps
Performed as RX
Heather Averill 04/13/2017 Vintage CrossFit CrossFit.com 170403 6-9-12-9-6 reps of:
Burpees over Bar
Front Squat 185/125
Chest to Bar Pullups		 23m 58s
Performed as RX
Heather Averill 04/12/2017 Vintage CrossFit None 3 Rounds for time of:
Ski 20/15 Calories
40 Wall Balls
800m Run		 25m 56s
Performed as RX
Heather Averill 04/11/2017 Vintage CrossFit None AMRAP 20
Double Unders (Beginner: 30, Intermediate: 60, Advanced: 90)
25/18 Calorie Bike
20 Alternating Dumbbell Snatch, 50/35
15 GHD Sit Ups or V-Ups		 3 rounds 102 reps
Performed as RX
Heather Averill 09/20/2016 Vintage CrossFit None Power Clean 3RM 120 lbs
Performed as RX
Heather Averill 09/20/2016 Vintage CrossFit None 10 RFT
3 Power Cleans, 155/105
10 Steps Walking Lunge		 9m 54s
Performed as RX
Heather Averill 09/19/2016 Vintage CrossFit None Back Squat 4-4-4 @ 82.5% 155 lbs
Performed as RX
Heather Averill 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		 10m 54s
Performed as RX
Heather Averill 09/19/2016 Vintage CrossFit None Based on # Pullups from Tuesday 9/13/2016
Under 10
4 sets of 1-2 Pullups, rest :40
10-14
4 sets of 3-4 Pullups, rest :40
15-19
4 sets of 4-5 Pullups, rest :40
20+
4 sets of 6-8 Pullups, rest :40		 8 reps
Performed as RX
Heather Averill 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		 20m 32s
Performed as RX
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