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Athlete Date Sort Location Workout Name Description Results
Karen Byers 07/20/2015 Vintage CrossFit None Run 400m
21 Toes to bar
21 OHS (95/65)
Run 400m
15 T2B
15 OHS
Run 400m
9 T2B
9 OHS		 14m 00s
Workout Scaled
Karen Byers 07/20/2015 Vintage CrossFit None 12 minutes
Beginner: Practice Overhead Squats from the rack
Intermediate: Build to heavy Power Snatch + Overhead Squat
Advanced: Build to heavy Squat Snatch + Overhead Squat		 65 lbs
Performed as RX
Karen Byers 07/17/2015 Vintage CrossFit Del For Time:
25 Burpees
Run 400 meters with a 20 pound medicine ball
25 Weighted pull-ups with a 20 pound medicine ball
Run 400 meters with a 20 pound medicine ball
25 Handstand push-ups
Run 400 meters with a 20 pound medicine ball
25 Chest-to-bar pull-ups
Run 400 meters with a 20 pound medicine ball
25 Burpees		 22m 52s
Workout Scaled
Karen Byers 07/14/2015 Vintage CrossFit None Run 1200m
100 Squats
80 Situps
60 Pushups
40 Pullups		 22m 00s
Performed as RX
Karen Byers 07/10/2015 2015 Vintage Summer Series Week 2 The Lifts - Snatch Buy-in: 500m Row
M/F Pair 2: 1 rep Max Snatch
*WOD #2 has a 10 minute CAP		 265 lbs
Performed as RX
Karen Byers 07/10/2015 2015 Vintage Summer Series Week 2 Cindy 20 min AMRAP
5 Pull Ups
10 Hand Release Push-ups
15 Air Squats		 28 rounds 25 reps
Performed as RX
Karen Byers 07/10/2015 2015 Vintage Summer Series Week 2 Karen 150 Wallballs to a Target (20#/14#) 4m 59s
Performed as RX
Karen Byers 07/10/2015 2015 Vintage Summer Series Week 2 Diane 21-15-9
Deadlift (225/155)
Handstand Push Up		 7m 53s
Performed as RX
Karen Byers 07/10/2015 2015 Vintage Summer Series Week 2 Grace 30 Clean and Jerks (135/95) 8m 18s
Performed as RX
Karen Byers 07/10/2015 2015 Vintage Summer Series Week 2 The Lifts - CnJ Buy-in: 500m Row
M/F Pair 1: 1 rep Max Clean and Jerk
*WOD #2 has a 10 minute CAP		 275 lbs
Performed as RX
Karen Byers 06/25/2015 Vintage CrossFit None 3 RFT
Run 400m
30 Double Unders
21 Front Squats 95/65		 11m 40s
Workout Scaled
Karen Byers 06/24/2015 Vintage CrossFit None AMRAP 10
20 Sumo Deadlift High Pull 75/55
10 Knee to Elbow
2 Gym Length bear crawls		 3 rounds 17 reps
Workout Scaled
Karen Byers 06/23/2015 Vintage CrossFit None Squat Clean 3-3-3-3-3 @ 75%, drop each rep
Advanced: Split Jerk after third rep		 80-80-80-80-85 lbs
Performed as RX
Karen Byers 06/23/2015 Vintage CrossFit None 30 Bar Facing Burpees
25 Push Jerks 135/95
20 Bar Facing Burpees
15 Push Jerks
10 Bar Facing Burpees		 11m 40s
Workout Scaled
Karen Byers 06/19/2015 Vintage CrossFit None Skill: Teach split jerk
Beginners - 5x3 split jerk
Intermediate+: 5 work sets of: 1 Push Press + 1 Push Jerk + 1 Split Jerk		 90 lbs
Performed as RX
Karen Byers 06/19/2015 Vintage CrossFit None For total time:
Run 400m
30 Burpees to 6" target
-rest 90 sec-
Run 400m
25 Burpees to 6" target
-rest 90 sec-
Run 400m
20 Burpees to 6" target

Advanced: 20/10# weight vest		 15m 00s
Performed as RX
Karen Byers 06/17/2015 Vintage CrossFit Diane 21-15-9 reps of:
225 pound Deadlift
Handstand push-ups		 6m 30s
Workout Scaled
Karen Byers 06/12/2015 Vintage CrossFit None AMRAP 12
5 Clean and Jerks, 155/105
10 Toes to Bar
15 Box Jumps 24/20		 4 rounds 5 reps
Workout Scaled
Karen Byers 06/08/2015 Vintage CrossFit None Back Squat 4-4-4-4 @ 75%+ 110-115-120-125 lbs
Performed as RX
Karen Byers 06/08/2015 Vintage CrossFit None AMRAP 7
24 DU
12 Alternating Med Ball Cleans
6 Strict Chin Ups		 3 rounds 14 reps
Workout Scaled
Karen Byers 06/07/2015 Vintage CrossFit Olympic Weightlifting Total Snatch 1-1-1
Clean and Jerk 1-1-1		 75-80-85 lbs
95-100-105 lbs
Performed as RX
Karen Byers 06/05/2015 2015 Vintage Summer Series Week 1 WOD 1 Run Part B
For Time
6-member 600 m Sandbag Run (Total Load 240#)		 5m 2s
Performed as RX
Karen Byers 06/05/2015 2015 Vintage Summer Series Week 1 WOD 1 BS Part A
2 Min AMRAP
M/F Pair 3: Back Squats (135/95)		 73 reps
Performed as RX
Karen Byers 06/05/2015 2015 Vintage Summer Series Week 1 WOD 1 FS Part A
2 Min AMRAP
M/F Pair 2: Front Squats (115/75)		 66 reps
Performed as RX
Karen Byers 06/05/2015 2015 Vintage Summer Series Week 1 WOD 1 OHS Part A
2 Min AMRAP
M/F Pair 1: Overhead Squats (95/65)		 70 reps
Performed as RX
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