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Athlete Date Sort Location Workout Name Description Results
Justin S 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		 27m 43s
Performed as RX
Justin S 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 35 reps
Performed as RX
Justin S 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.		 10m 25s
Performed as RX
Justin S 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)		 5m 42s
Performed as RX
Justin S 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)		 6m 44s
Performed as RX
Justin S 01/20/2016 Vintage CrossFit Kelly Five rounds for time of:
Run 400 meters
30 Box jump, 24 inch box
30 Wall ball shots, 20 pound ball		 28m 15s
Performed as RX
Justin S 01/04/2016 Vintage CrossFit None 3 Rounds
8 Squat Cleans 155/105
10 Box Jumps 24/20
12 Toes to Bar		 8m 52s
Workout Scaled
Justin S 12/30/2015 Vintage CrossFit None Run 800m
50 Kettlebell Swings 53/35
50 Situps
Run 400m
35 Kettlebell Swings
35 Situps
Run 200m
20 Kettlebell Swings
20 Situps		 15m 17s
Performed as RX
Justin S 12/30/2015 Vintage CrossFit None Bench Press 10 @ 60%
Bench Press 5 @ 70%
Bench Press 3-3-3 @ 80% + 		175 lbs
Performed as RX
Justin S 12/14/2015 Vintage CrossFit Karen For time:
150 Wallball shots, 20 pound ball		 11m 30s
Performed as RX
Justin S 11/24/2015 Vintage CrossFit None 5 RFT
20 Kettlebell Swings 53/35
25 Situps
30 Double Unders		 18m 40s
Performed as RX
Justin S 11/10/2015 Vintage CrossFit None 5 Rounds
8 Push Jerks, 155/105
4 Sandbag Getups, alternate shoulders
Run 200m with sandbag, 50/30		 14m 33s
Workout Scaled
Justin S 10/23/2015 Vintage CrossFit Collin Six rounds for time of:
Carry 50 pound sandbag 400 meters
115 pound Push press, 12 reps
12 Box jumps, 24 inch box
95 pound Sumo deadlift high-pull, 12 reps		 37m 17s
Workout Scaled
Justin S 10/21/2015 Vintage CrossFit None 10 x 2 Shoulder Press (30 sec rest)
 85 lbs
Performed as RX
Justin S 10/21/2015 Vintage CrossFit None 5 Rounds
8 Hang Squat Clean Thruster (95/65)
200m Run		 9m 48s
Workout Scaled
Justin S 10/20/2015 Vintage CrossFit None 5x3 Back Squats (+75%)
*Keep rest close to 90 sec to 2 min (build if feeling saucy)		 145 lbs
Performed as RX
Justin S 10/20/2015 Vintage CrossFit None 7 min AMRAP
10 Deadlifts (225/155)
10 Lateral Burpees		 4 rounds 17 reps
Workout Scaled
Justin S 10/13/2015 Vintage CrossFit None 13 min AMRAP
50 Wall ball (20/14)
30 Power Snatch (75/55)
40 Wall Ball (20/14)
30 Power Snatch (95/65)
30 Wall Ball (20/14)
30 Power Snatch (115/75)
20 Wall Ball (20/14)
30 Power Snatch (135/95)
10 Wall Ball (20/14)
Power Snatch (155/105)		 130 reps
Workout Scaled
Justin S 10/01/2015 Vintage CrossFit Option A Row 5000m 18m 28s
Performed as RX
Justin Schellenberg 10/01/2015 Home 20150930 Benchpress 195
5-5-5-5-5		 5 rounds 5 reps
Performed as RX
Justin Schellenberg 09/30/2015 Home 20150928 EMOM 8 minutes
Shoulder Press 5
95
Ring Dips 5		 8m 00s
Performed as RX
Justin Schellenberg 09/30/2015 Home 20150929 EMOM 10 minutes
2x Backsquat 95#
Add 10# per minute
95-105-115-125-135-145-155-165-175-185

7 KB Swings 35#		 10m 00s
Performed as RX
Justin S 09/29/2015 Vintage CrossFit None 7 min AMRAP
Buy-in 100 double unders
6 Ground to Overhead (135/95)
1 Bar Muscle Up (Scale to 3 Shoot Throughs)		 3 rounds 0 reps
Workout Scaled
Justin Schellenberg 09/25/2015 Home 20150924 EMOM 5 minutes
Back Squat 5-5-5-5-5
150-150-150-145-145
Parallette dips 10-10-10-10-10		 5m 00s
Performed as RX
Justin Schellenberg 09/23/2015 Home Tree Fiddy A 50 Benchpress 15-10-5-4-6-5-5
155-155-155-155-135-135-135

50 Pullup/T2B 15-10-15-10

50 KB Swings 10-10-10-10-10
35-35-35-35-35		 23m 15s
Performed as RX
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