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Athlete Date Sort Location Workout Name Description Results
Karen Byers 02/12/2015 Vintage CrossFit None AMRAP 3 x 3
21 Thrusters 105/70
Max Reps Bar Facing Burpees
Rest 1 minute

Suggested scaling: beginners: 65/45, intermediate: 85/55		 48 reps
Workout Scaled
Karen Byers 02/11/2015 Vintage CrossFit Shoulder Press 1RM Shoulder Press 1-1-1-1-1 65-70-75-80-85f lbs
Performed as RX
Karen Byers 02/11/2015 Vintage CrossFit None 15 Shoulder to Overhead, 135/95
50 Double Unders
12 Shoulder to Overhead, 135/95
40 Double Unders
9 Shoulder to Overhead, 135/95
30 Double Unders
6 Shoulder to Overhead, 135/95
20 Double Unders
3 Shoulder to Overhead, 135/95
10 Double Unders		 6m 04s
Workout Scaled
Karen Byers 02/05/2015 Vintage CrossFit None 5 sets of:
Hang Squat Clean + Squat Clean + Push Jerk + Split Jerk		 65-70-75-80-85 lbs
Performed as RX
Karen Byers 02/05/2015 Vintage CrossFit None AMRAP 15
1 Clean and Jerk, 155/105
1 Round of Cindy
2 Clean and Jerk, 155/105
1 Round of Cindy
3 Clean and Jerk, 155/105
1 Round of Cindy
etc		 6 rounds 7 reps
Workout Scaled
Karen Byers 02/04/2015 Vintage CrossFit None 12 minute AMRAP
15 deadlifts (155/105)
15 deficit pushups, hands on 25/15# plates, chest touches floor
15 box jumps (24/20)		 5 rounds 17 reps
Workout Scaled
Karen Byers 01/28/2015 Vintage CrossFit None 3 Rounds for time of:
75 Double Unders
50 Air Squats
25 Cal Row		 17m 25s
Workout Scaled
Karen Byers 01/24/2015 2015 Wicked Winter Showdown Switchoff 6 Rounds for time of:
Row 500m/400m
30 Box Jumps 24		 13m 24s
Performed as RX
Karen Byers 01/24/2015 2015 Wicked Winter Showdown Slam Dunk 20 Minute AMRAP
6 Lateral Barbell Burpees
12 Alternating Front Rack Lunges 95#/65#
18 Slam Balls 50#/30#
24 Heavy Jump Ropes

This event will be performed as a relay. Each teammate must complete the entire round before the next teammate starts their round. 		7 rounds 32 reps
Performed as RX
Karen Byers 01/22/2015 Vintage CrossFit None 5 sets
2 Hip High Pull + 1 Hip Power Snatch (40-50% 1RM)
5 sets
2 High Hang High Pull + 1 High Hang Power Snatch (50-60% 1RM)		 35-35-35-35-40 lbs
40-40-45-50-50 lbs
Performed as RX
Karen Byers 01/22/2015 Vintage CrossFit None 3 RFT
10 Chest to Bar Pullups
10 Front Squats 165/110
10 Burpees		 7m 00s
Workout Scaled
Karen Byers 01/17/2015 Vintage CrossFit None 75 squats
then
15-12-9-6-3
Power Clean 135/95
Burpees
then
75 squats
 13m 20s
Workout Scaled
Karen Byers 01/15/2015 Vintage CrossFit None Deadlift 3-3-3-3-3 (@80-85%)
Deadlift 20 reps (@50-60%)		 135-135-135-140-140 lbs
85 lbs
Performed as RX
Karen Byers 01/15/2015 Vintage CrossFit None 10 Minute AMRAP
15 Hang Squat Snatch (45/35)
30 Wall Balls (20/14)		 2 rounds 23 reps
Performed as RX
Karen Byers 01/14/2015 Vintage CrossFit None 9 Minute AMRAP
3 Squat Cleans (185/135) (Adv 225/155)
6 Box Jumps (24/20) (Int+ 30/24)
12 KB Swings (1.5/1) (Int+ 2/1.5)		 4 rounds 15 reps
Workout Scaled
Karen Byers 01/14/2015 Vintage CrossFit None 2-2-2-2-2-2-2-2-2-2
Front Squat (50-60% 1RM)
*Focus on Bar Speed, short rest intervals (~30 sec)		 60 lbs
Performed as RX
Karen Byers 01/11/2015 Vintage CrossFit None over head squat 1RM 100 lbs
Performed as RX
Karen Byers 01/11/2015 Vintage CrossFit None overhead squat 1RM 100 lbs
Performed as RX
Karen Byers 01/08/2015 Vintage CrossFit None 50 Double Unders
20 Thrusters 100/65
10 Lateral Barbell Burpees (hip opening not required)
50 Double Unders
15 Thrusters
15 Lateral Barbell Burpees
50 Double Unders
10 Thrusters
20 Lateral Barbell Burpees		 13m 38s
Workout Scaled
Karen Byers 01/07/2015 Vintage CrossFit None Review and Practice Power Snatch
5x1 Hip Power Snatch
5x1 High Hang Power Snatch (above the knee)
5x1 Low Hang Power Snatch (below the knee)
The goal during the hangs is to pass through the hip power position at the pockets		 55-60-65 lbs
Performed as RX
Karen Byers 01/07/2015 Vintage CrossFit None 3 Rounds for time of:
Run 400m
15 Power Snatch 115/75		 14m 04s
Workout Scaled
Karen Byers 01/03/2015 Vintage CrossFit None 3 2-minute AMRAP
Row 30/20 Cal
Max Reps Heavy Jump Rope
Rest 2 minutes after each AMRAP

Score is total jump rope reps		 88 reps
Performed as RX
Karen Byers 01/03/2015 Vintage CrossFit None 18 Power Cleans, 95/65
36 Situps
15 Power Cleans
30 Situps
12 Power Cleans
24 Situps
400m run with sandbag (50/30)		 9m 36s
Workout Scaled
Karen Byers 01/02/2015 Vintage CrossFit None 21 Power Snatch, 95/65
21 Burpees
21 Pull-Ups
15 OHS, 95/65
15 Burpees
15 Pull-Ups
9 Squat Snatch, 95/65
9 Burpees
9 Pull-Ups		 12m 48s
Workout Scaled
Karen Byers 12/30/2014 Vintage CrossFit None Power Clean 1RM 100 lbs
Performed as RX
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