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Athlete Date Sort Location Workout Name Description Results
Karen Byers 11/09/2015 Vintage CrossFit None Front Squat 3-3-3-3-3 @ 75%+ 85-95-95-105-105 lbs
Performed as RX
Karen Byers 10/28/2015 Vintage CrossFit None AMRAP 10
10 Calorie Row
10 Hang Power Cleans, 135/95
10 Box Jump Overs, 24/20		 3 rounds 13 reps
Workout Scaled
Karen Byers 10/28/2015 Vintage CrossFit None 5 sets, building
3 Push Press + 2 Push Jerks + 1 Split Jerk with 3-second pause in the split before standing		 55-65-75-85-85 lbs
Performed as RX
Karen Byers 10/26/2015 Vintage CrossFit Fran Three rounds, 21-15- and 9 reps, for time of:
95 pound Thruster
Pull-ups		 6m 53s
Performed as RX
Karen Byers 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		 34m 42s
Workout Scaled
Karen Byers 10/22/2015 Vintage CrossFit None 3 Rounds for Time
10 KB Swings (2/1.5)
10 Box Jumps (24/20)
10 Wallballs (20/14)		 5m 50s
Workout Scaled
Karen Byers 10/21/2015 Vintage CrossFit None 10 x 2 Shoulder Press (30 sec rest)
 60 lbs
Performed as RX
Karen Byers 10/21/2015 Vintage CrossFit None 5 Rounds
8 Hang Squat Clean Thruster (95/65)
200m Run		 10m 50s
Workout Scaled
Karen Byers 10/15/2015 Vintage CrossFit None In 10 min find a heavy 3 Rep Touch-and-Go Squat Clean 90 lbs
Performed as RX
Karen Byers 10/15/2015 Vintage CrossFit Pennies Pennies (via MisFit Athletics)
For Time
6 Squat Cleans 225/135
6 Muscle-ups
Run 400m
6 Squat Cleans 225/135
6 Muscle-ups
Run 400m
6 Squat Cleans 225/135
6 Muscle-ups
Run 400m
6 Squat Cleans 225/135
6 Muscle-ups
*if 3 rep touch and go squat clean is less than 225, reduce the loading
*Substitute for MU:
- Jumping Muscle Ups
- 6 Challenging Pull Ups + 6 Strict Ring Dips		 17m 46s
Workout Scaled
Karen Byers 10/14/2015 Vintage CrossFit None 3 Rounds
21 Cal Row
15 Toes to Bar
9 Hand Stand Push Up		 12m 00s
Performed as RX
Karen Byers 09/30/2015 Vintage CrossFit Angie For time:
100 Pull-ups
100 Push-ups
100 Sit-ups
100 Squats		 22m 23s
Workout Scaled
Karen Byers 09/25/2015 Vintage CrossFit None Bench Press 2 x 15 (~45-55%)
Finisher: 50 unbroken reps for time (45/35)		 55 lbs
Performed as RX
Karen Byers 09/25/2015 Vintage CrossFit None Bench Press 2 x 15 (~45-55%)
Finisher: 50 unbroken reps for time (45/35)		 55# lbs
1:15 lbs
Performed as RX
Karen Byers 09/24/2015 Vintage CrossFit None E3MOM for 15 min
3 Deadlifts ~65-75% (30X2)
10 burpees
30X2 Protocol Explosive from the ground, 2 sec pause at the top, 3 sec decent, touch and go (0 sec) Focus on positioning		 115-120-125-130-135 lbs
Performed as RX
Karen Byers 09/24/2015 Vintage CrossFit None 10 Min AMRAP
10 Deadlifts (135/95)
10 Toes to Rings*
*Sub the following if a consistent set of 10 unbroken reps is not achievable:
- Hanging Knee Raises from the rig
- Kipping Swings from the rig
(Likewise, sets of deadlifts should be unbroken, scale appropriately)
*If 10 rounds are completed in the 10 min AMRAP, stop. Completing 10 rounds is the goal.		 7 rounds 10 reps
Workout Scaled
Karen Byers 09/23/2015 Vintage CrossFit Mini Murph Run 800m
50 Pull Ups
100 Push Ups
150 Air Squats
Run 800m
*Partition the Pull-ups, Push-ups, and Squats as needed, but start and end the workout with an 800m run.
*No Vest		 23m 00s
Performed as RX
Karen Byers 09/11/2015 2015 Spicy Summer Showdown Spicy Summer Duathlon Row 3000m and Run 1.5 Miles
Row 2000m and Run 1 Mile
Row 1000m and Run 0.5 Miles

Two partners will work at the same time with one on the rower and one running. Once both the row and the run are complete, another pair of partners will begin the next row and run segment. Each partner must row once and run once. The run is a 0.5 mile lap starting and finishing at the rower at the top of the hill. 		27m 23s
Performed as RX
Karen Byers 09/11/2015 2015 Spicy Summer Showdown 8 the Hard Way As many reps as possible in 12 minutes of:
8 Sled Pushes (empty sled)
8 Synchronized Burpees to plates
8 Sled Pushes (1 plate)
8 Synchronized Burpees to plates
8 Sled Pushes (2 plates)
8 Synchronized Burpees to plates
8 Sled Pushes (3 plates)
8 Synchronized Burpees to plates
8 Sled Pushes (4 plates)
8 Synchronized Burpees to plates
8 Sled Pushes (5 plates)
8 Synchronized Burpees to plates
Max reps sled push (6 plates)		 86 reps
Performed as RX
Karen Byers 09/11/2015 2015 Spicy Summer Showdown Grip Chipper For time:
Athlete 1
36 Heavy Jump Ropes
12 Hang Power Cleans 135#/85#
4 Seated Kettlebell Hoists 53#/35#
Athlete 2
45 Heavy Jump Ropes
15 Hang Power Cleans
5 Seated Kettlebell Hoists
Athlete 3
54 Heavy Jump Ropes
18 Hang Power Cleans
6 Seated Kettlebell Hoists		 8m 58s
Performed as RX
Karen Byers 09/11/2015 2015 Spicy Summer Showdown The Worm 30 Sandbag Worm Clean and Jerks (60# sandbags for men and 40# sandbags for women will be connected)
6 minute time cap		 4m 28s
Performed as RX
Karen Byers 09/11/2015 2015 Spicy Summer Showdown Put a Ring On It None 112 reps
Performed as RX
Karen Byers 09/09/2015 Vintage CrossFit None Back Squat 1RM 155 lbs
Performed as RX
Karen Byers 09/09/2015 Vintage CrossFit None AMRAP 12
10 Pullups
15 Wall Balls (20# to 10'/14# to 9')
20 Kettlebell Swings (53/35)		 3 rounds 29 reps
Workout Scaled
Karen Byers 09/07/2015 Vintage CrossFit Glen For time:
135 pound Clean and jerk, 30 reps
Run 1 mile
15 foot Rope climb, 10 ascents
Run 1 mile
100 Burpees		 43m 40s
Workout Scaled
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