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Athlete Date Sort Location Workout Name Description Results
Karen Byers 12/29/2015 Vintage CrossFit None 32 Pistols/Alternating Jumping Lunges
16 Shoulder to Overhead, 135/95
8 Muscle Ups
24 Pistols/Alternating Jumping Lunges
12 Shoulder to Overhead
6 Muscle Ups
16 Pistols/Alternating Jumping Lunges
8 Shoulder to Overhead
4 Muscle Ups
8 Pistols/Alternating Jumping Lunges
4 Shoulder to Overhead
2 Muscle Ups		 9m 36s
Workout Scaled
Karen Byers 12/28/2015 Vintage CrossFit None Power Clean 5-5-5-5-5 @ ~70%
Drop and reset each rep but total set should take < 30 seconds		 70-75-80-85-85 lbs
Performed as RX
Karen Byers 12/28/2015 Vintage CrossFit Jackie 1000 meter row
45 pound Thruster, 50 reps
30 pull-ups		 9m 41s
Performed as RX
Karen Byers 12/24/2015 Vintage CrossFit None 45 Double Unders (Adv: Heavy Jump Ropes)
45 Power Cleans 115/75
45 Ring Pushups
45 Double Unders		 11m 20s
Workout Scaled
Karen Byers 12/24/2015 Vintage CrossFit None Front Squat 1-1-1-1-1 140 lbs
Performed as RX
Karen Byers 12/23/2015 Vintage CrossFit 12 Days of CrossFit 1 Snatch, 135/95
2 Strict Chin Ups
3 Box Jumps 24/20
4 Burpees
5 Toes to bar
6 Alt Lunges with Med Ball Overhead
7 Wall Balls
8 Shuttle Runs
9 Hand Release Pushups
10 GHD Situps (Med ball situps alternative)
11 Deadlifts, 135/95
12 Thrusters, 135/95		 29m 55s
Workout Scaled
Karen Byers 12/21/2015 Vintage CrossFit None 5 Work Sets
3 Push Press + 1 Split Jerk		 70-75-80-85-85 lbs
Performed as RX
Karen Byers 12/21/2015 Vintage CrossFit None 15 Clean and Jerks, 135/95
3 Rope Climbs
Run 400m
12 Clean and Jerks
2 Rope Climbs
Run 400m
9 Clean and Jerks
1 Rope Climb		 14m 44s
Workout Scaled
Karen Byers 12/18/2015 Vintage CrossFit Tyler Five rounds for time of:
7 Muscle-ups
95 pound Sumo-deadlift high-pull, 21 reps		 11m 00s
Workout Scaled
Karen Byers 12/17/2015 Vintage CrossFit None 3 Rounds
Row 500m
6 Hang Power Cleans 185/125
50 Double Unders		 15m 57s
Workout Scaled
Karen Byers 12/16/2015 Vintage CrossFit None Overhead Squat 3-3-3
3-second descent, 5-second hold at bottom, fast up, no rest on top		 65-70-75 lbs
Performed as RX
Karen Byers 12/16/2015 Vintage CrossFit None Ascending Ladder 3-6-9-12-15, etc
Overhead Squat 115/75
Toes to Bar		 103 reps
Workout Scaled
Karen Byers 12/03/2015 Vintage CrossFit None Bench Press 5-5-5-5-5 @ 70%+, climbing 70-75-85-85-85 lbs
Performed as RX
Karen Byers 12/02/2015 Vintage CrossFit None Beginner: Practice Hang Squat Snatch for 12 minutes
Intermediate+: 5 minute warmup then
EMOM 7 Minutes
1 Hang Squat Snatch (80-90%) of 1RM. Goal is 7/7 lifts, not building to a 1RM. 		70 lbs
Performed as RX
Karen Byers 12/02/2015 Vintage CrossFit None 3 rounds for time of:
7 Hang Squat Snatch 95/65
21 Burpees to 6" target		 9m 38s
Workout Scaled
Karen Byers 12/01/2015 Vintage CrossFit None 15-12-9-6 reps of:
Power Clean 155/105
Toes to Bar
Push Jerk
Box Jump		 12m 48s
Workout Scaled
Karen Byers 11/24/2015 Vintage CrossFit None 5 RFT
20 Kettlebell Swings 53/35
25 Situps
30 Double Unders		 12m 45s
Performed as RX
Karen Byers 11/23/2015 Vintage CrossFit None 5 Rounds for time of:
15 Wall Balls
10 Burpees
5 Muscle Ups (Scale to 10 Ring Rows, stress full range of motion. Feet elevated on box if possible)		 12m 40s
Workout Scaled
Karen Byers 11/20/2015 Vintage CrossFit Helen Three rounds for time:
Run 400 meters
1 1/2 pood Kettlebell X 21 swings (or 55 pound dumbbell swing)
12 Pull-ups		 12m 00s
Performed as RX
Karen Byers 11/18/2015 Vintage CrossFit Grace 135 pound Clean and Jerk, 30 reps 3m 40s
Workout Scaled
Karen Byers 11/18/2015 Vintage CrossFit None Row 1000m 4m 25s
Performed as RX
Karen Byers 11/18/2015 Vintage CrossFit None Row 500m 2m 17s
Performed as RX
Karen Byers 11/16/2015 Vintage CrossFit None 5 RFT
7 Deadlifts (275/185)
30 Squats
7 Handstand pushups		 11m 41s
Workout Scaled
Karen Byers 11/11/2015 Vintage CrossFit Armistice Pt 1 9 minute AMRAP (As many rounds as possible)
100-meter sprint
11 sit-ups
11 air squats
100-meter sprint
22 sit-ups
22 air squats
100-meter sprint
33 sit-ups
33 air squats

*add 11 to the sit-ups and air squats for each additional round		 3 rounds 155 reps
Performed as RX
Karen Byers 11/11/2015 Vintage CrossFit Armistice Pt 2 9 minute AMRAP
100-meter sprint
11 pushups
11 box jumps (RX 24/20)
100-meter sprint
22 pushups
22 box jumps (RX 24/20)
100-meter sprint
33 pushups
33 box jumps (RX 24/20)

*add 11 to the pushups and box jumps for each round		 3 rounds 115 reps
Performed as RX
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