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Athlete Date Sort Location Workout Name Description Results
Jordan Russell 10/07/2016 Vintage CrossFit None Overhead Squat 10
Overhead Squat 5
Overhead Squat 3		 225 lbs
Performed as RX
Jordan Russell 10/07/2016 Vintage CrossFit None 60 Wall Balls
40/30 Calorie Row
40 Wall Balls
20/15 Calorie Row
20 Wall Balls		 8m 09s
Performed as RX
Jordan Russell 10/05/2016 Vintage CrossFit Fran Three rounds, 21-15- and 9 reps, for time of:
95 pound Thruster
Pull-ups		 3m 37s
Performed as RX
Jordan Russell 09/28/2016 Vintage CrossFit None 3x3 Hip Snatch High Pull
3x3 High Hang Snatch Pull
3x3 High Hang Power Snatch		 115 lbs
Performed as RX
Jordan Russell 09/28/2016 Vintage CrossFit None Pullup Progression
Based on # Pullups from Tuesday 9/26/2016
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		 115 reps
Performed as RX
Jordan Russell 09/28/2016 Vintage CrossFit None For time:
50-40-30-20-10 Double Unders
50-40-30-20-10 Situps
10-8-6-4-2 Strict Ring Dips (Advanced: use muscle up rings)		 9m 36s
Performed as RX
Jordan Russell 09/27/2016 Vintage CrossFit None Shoulder Press 1RM 205 lbs
Performed as RX
Jordan Russell 09/27/2016 Vintage CrossFit The Axe AMRAP 12
15 Calorie Row
12 Burpee Box Jumps 24/20
9 Clean and Jerks 135/95		 4 rounds 0 reps
Performed as RX
Jordan Russell 09/26/2016 Vintage CrossFit None Back Squat 1RM 315 lbs
Performed as RX
Jordan Russell 09/16/2016 Vintage CrossFit None For time
Bike 30/21 Cal
30 Power Snatch 95/65
30 Wall Balls (Adv 30/20#)		 5m 32s
Performed as RX
Jordan Russell 09/16/2016 Vintage CrossFit None EMOM 10, alternating
A) 10 Overhead Squat 95/65
B) 10 Chest to Bar Pullups
Score is total reps completed		 100 reps
Performed as RX
Jordan Russell 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
Jordan Russell 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
Jordan Russell 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
Jordan Russell 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
Jordan Russell 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
Jordan Russell 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
Jordan Russell 09/06/2016 Vintage CrossFit None 5 Rounds
15/10 Calorie Row
10 Burpees
5 Power Cleans, 115/75		 8m 14s
Performed as RX
Jordan Russell 09/06/2016 Vintage CrossFit None 12 minutes to build to a 3-rep touch-and-go power clean @ 75% of 1RM
 205 lbs
Performed as RX
Jordan Russell 09/06/2016 Vintage CrossFit None Accessory (based on max pushups)
<10
4 sets of 4 pushups with :20 rest
15 Second Pushup Plank hold
10 Second Ring Support Hold
15 Second Pushup Plank hold
10-20
4 sets of 6 pushups with :20 rest
20 Second Pushup Plank hold
15 Second Ring Support Hold
20 Second Pushup Plank Hold
21-30
4 sets of 9 pushups, :20 rest
30 second pushup plank hold
20 second ring support hold
30 second pushup plank hold
30+
4 sets of 30% reps pushups, :20 rest
45 second pushup plank hold
30 second ring support hold
45 second pushup plank hold		 44 reps
Performed as RX
Jordan Russell 09/03/2016 Vintage CrossFit None 15 minutes
Build to a heavy 5-rep deadlift		 375 lbs
Performed as RX
Jordan Russell 09/03/2016 Vintage CrossFit CrossFit.com 160822 From 0:00-3:00, perform 3 rounds of:
3 pull-ups
6 push-ups
9 squats
From 3:00-6:00, perform 3 rounds of:
4 pull-ups
8 push-ups
12 squats
From 6:00-9:00, perform 3 rounds of:
5 pull-ups
10 push-ups
15 squats
From 9:00-12:00, perform 3 rounds of:
6 pull-ups
12 push-ups
18 squats

Etc.

Continue for as long as possible until you cannot complete 3 rounds within the 3-minute window. Every 3 minutes add 1 additional pull-up, 2 additional push-ups and 3 additional squats.		 4 rounds 88 reps
Performed as RX
Jordan Russell 08/29/2016 Vintage CrossFit None 10 RFT
20 Double Unders
10 Squats
10 Kettlebell Swings 53/35		 10m 20s
Performed as RX
Jordan Russell 08/29/2016 Vintage CrossFit None Max Effort Unbroken Perfect Pushups 36 reps
Performed as RX
Jordan Russell 08/29/2016 Vintage CrossFit None Back Squat 4-4-4 @ 77.5% 290 lbs
Performed as RX
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