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Athlete Date Sort Location Workout Name Description Results
Karen Byers 11/07/2016 Vintage CrossFit None 40 Kettlebell Swings, 53/35
30 Burpees to 6" target
Rest 1:00
30 KBS
20 Burpees to 6" target
Rest 1:00
20 KBS
10 Burpees to 6" Target		 8m 56s
Performed as RX
Karen Byers 11/02/2016 Vintage CrossFit None For time
Row 250m
15 KBS 70/53
25 Burpees
15 KBS
Row 250m		 6m 03s
Workout Scaled
Karen Byers 10/28/2016 Vintage CrossFit None For time
60 Heavy Jump Rope
45 Kettlebell Swings 53/35
30 Toes to Bar
15 Squat Clean Thrusters 95/65		 6m 42s
Performed as RX
Karen Byers 10/28/2016 Vintage CrossFit None EMOM 7
3/6/9/12 HSPU (pick a number and stick with it)		 35 reps
Performed as RX
Karen Byers 10/24/2016 Vintage CrossFit None Front Squat 3 @ 87.5% of 3RM
Front Squat 3 @ 90%
Front Squat 3-3 @ 92.5%		 115-125-130-130 lbs
Performed as RX
Karen Byers 10/24/2016 Vintage CrossFit Jackie 1000 meter row
45 pound Thruster, 50 reps
30 pull-ups		 9m 00s
Performed as RX
Karen Byers 10/19/2016 Vintage CrossFit None 7 Rounds for time of:
7 Handstand Push Ups
7 Overhead Squats 95/65 (Adv 115/75)
7 Toes to Bar		 12m 07s
Performed as RX
Karen Byers 10/19/2016 Vintage CrossFit None Heaving Snatch Balance (from the rack)
3-3-3-3-3		 55-65-70-75-80 lbs
Performed as RX
Karen Byers 10/17/2016 Vintage CrossFit None For time
21 Box Jump Overs (24/20") - no hip opening required on top of box
21 Clean and Jerks, 95/65
15 Box Jump Overs
15 Clean and Jerks, 115/75
9 Box Jump Overs
9 Clean and Jerks, 135/85		 9m 09s
Performed as RX
Karen Byers 10/17/2016 Vintage CrossFit None Push Press
1x3 @ 75%
1x3 @ 77.5%
3x3 @ 80%		 75-85-95 lbs
Performed as RX
Karen Byers 10/17/2016 Vintage CrossFit None For time
21 Box Jump Overs (24/20") - no hip opening required on top of box
21 Clean and Jerks, 95/65
15 Box Jump Overs
15 Clean and Jerks, 115/75
9 Box Jump Overs
9 Clean and Jerks, 135/85		 9m 09s
Performed as RX
Karen Byers 10/06/2016 Vintage CrossFit Diane 21-15-9 reps of:
225 pound Deadlift
Handstand push-ups		 10m 31s
Performed as RX
Karen Byers 10/05/2016 Vintage CrossFit Fran Three rounds, 21-15- and 9 reps, for time of:
95 pound Thruster
Pull-ups		 5m 32s
Performed as RX
Karen Byers 10/03/2016 Vintage CrossFit None Push Press 1RM 110 lbs
Performed as RX
Karen Byers 10/03/2016 Vintage CrossFit None Strict Pullups
Based on 3-set total from Monday, 9/26/2016
2 sets with :30 rest
<10
2-4
10-14
4-6
15-19
7-10
20+
10-15		 9 reps
Performed as RX
Karen Byers 10/03/2016 Vintage CrossFit None 40 Kettlebell Swings, 53/35
30 Burpees to 6" target
Rest 1:00
30 KBS
20 Burpees to 6" target
Rest 1:00
20 KBS
10 Burpees to 6" Target		 9m 46s
Performed as RX
Karen Byers 09/28/2016 Vintage CrossFit None Pullup Progression
Based on # Pullups from Tuesday 9/26/2016
Under 10
4 sets of 1-2 Pullups, rest :40
10-14
4 sets of 3-4 Pullups, rest :40
15-19
4 sets of 4-5 Pullups, rest :40
20+
4 sets of 6-8 Pullups, rest :40		 15 reps
Performed as RX
Karen Byers 09/28/2016 Vintage CrossFit None For time:
50-40-30-20-10 Double Unders
50-40-30-20-10 Situps
10-8-6-4-2 Strict Ring Dips (Advanced: use muscle up rings)		 14m 05s
Performed as RX
Karen Byers 09/22/2016 Vintage CrossFit None Back Squat 3-3-3 @ 90% 155-155-155 lbs
Performed as RX
Karen Byers 09/22/2016 Vintage CrossFit None AMRAP 8
800m run buy in
then with remaining time
15 Wall Balls
10 Kettlebell Swings, 70/53		 2 rounds 7 reps
Workout Scaled
Karen Byers 09/21/2016 Vintage CrossFit None Shoulder Press 3 @ 80%
Shoulder Press 3-3-3-3 @ 85%		 65-70-75-75-75 lbs
Performed as RX
Karen Byers 09/20/2016 Vintage CrossFit None Power Clean 3RM 100 lbs
Performed as RX
Karen Byers 09/20/2016 Vintage CrossFit None 10 RFT
3 Power Cleans, 155/105
10 Steps Walking Lunge		 7m 52s
Workout Scaled
Karen Byers 09/19/2016 Vintage CrossFit None Back Squat 4-4-4 @ 82.5% 140-140-140 lbs
Performed as RX
Karen Byers 09/19/2016 Vintage CrossFit None Based on # Pullups from Tuesday 9/13/2016
Under 10
4 sets of 1-2 Pullups, rest :40
10-14
4 sets of 3-4 Pullups, rest :40
15-19
4 sets of 4-5 Pullups, rest :40
20+
4 sets of 6-8 Pullups, rest :40		 12 reps
Performed as RX
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