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Athlete Date Sort Location Workout Name Description Results
Karen Byers 05/11/2016 Vintage CrossFit None 3 rounds (10:00 cap)
28 steps walking lunge
15 power cleans 115/80		 15m 06s
Workout Scaled
Karen Byers 05/10/2016 Vintage CrossFit Regionals Week Day 2 AMRAP 6
5 Wall Walks
50 Double Unders		 1 rounds 50 reps
Performed as RX
Karen Byers 05/10/2016 Vintage CrossFit None 3 rounds
400m run
40 Abmat Situps
7 Deadlifts 315/205
 12m 04s
Workout Scaled
Karen Byers 05/06/2016 Vintage CrossFit Isabel For time:
Snatch 135 pounds, 30 reps

Use 95 pounds, 65 pounds or broomstick as needed.		 6m 15s
Workout Scaled
Karen Byers 05/05/2016 Vintage CrossFit Deadlift Progression Day 1 1x6 @ 60%
1x5 @ 70%
1x4 @ 80%
1x1 @ 90%		 120-145-160-180 lbs
Performed as RX
Karen Byers 05/05/2016 Vintage CrossFit None For time
Row 750m
50 Wall Balls
25 Power Cleans, 135/95		 9m 57s
Workout Scaled
Karen Byers 05/04/2016 Vintage CrossFit None 3 Rounds for time of:
18 Burpee Box Jump Overs, 24/20"
15 Ring Dips
3 Rope Climbs (Beginners 1 or 2 rope climbs)		 14m 54s
Workout Scaled
Karen Byers 04/29/2016 Vintage CrossFit None AMRAP 12
Row 200m/150m
5 Strict Shoulder Press 95/65 (Adv 115/75)
5 Strict Pullups (any grip)		 6 rounds 150 reps
Performed as RX
Karen Byers 04/28/2016 Vintage CrossFit None 7 Rounds for time of:
200m sandbag run (50/30)
7 sandbag Zercher Squats
7 Toes to Bar
7 Handstand Pushups		 20m 30s
Performed as RX
Karen Byers 04/22/2016 Vintage CrossFit None 12 minutes to build to a heavy 3-rep squat clean thruster 95 lbs
Performed as RX
Karen Byers 04/22/2016 Vintage CrossFit None 15 Thrusters 95/65
30/21 Calorie Row
90 Double Unders
30/21 Calorie Row
15 Thrusters 95/65		 9m 18s
Performed as RX
Karen Byers 04/20/2016 Vintage CrossFit None 6-5-4-3-2-1 reps of:
Clean and Jerk 155/105
Bar Muscle Ups
(Scale to C2B or regular pullups with rep scheme 8-7-6-5-4-3)		 10m 32s
Workout Scaled
Karen Byers 04/20/2016 Vintage CrossFit None 5 rounds for reps:
40 seconds of work, 20 seconds rest
Max Reps Burpee Box Jump Overs, 24/20"
Beginners: 4x45# plates for men, 3x45# plates for women		 43 reps
Performed as RX
Karen Byers 04/19/2016 Vintage CrossFit None Deadlift 7 @ 50%
Deadlift 5-5 @ 60-70%
Deadlift 3-3-3 @ 85%+		 105-125-135-165-175-175 lbs
Performed as RX
Karen Byers 04/19/2016 Vintage CrossFit None 5 Rounds for time of
40 Double Unders
30 Squats
20/15 Calorie Row		 16m 25s
Performed as RX
Karen Byers 04/15/2016 Vintage CrossFit CrossFit.com 160402 AMRAP 20
Run 400m
20 Medball Situps 20/14 (Advanced GHD Situps)
10 Overhead Squats 95/65		 4 rounds 420 reps
Workout Scaled
Karen Byers 04/14/2016 Vintage CrossFit Repeatability Test - Round 1 3 rounds for each for time
Row 250m
10 KB Swings (70/53)
10 Burpees to 6"
10 KB Swings
10 Burpees to 6"
10 KB Swings
Row 250m

Rest 12 minutes between rounds		 5m 55s
Workout Scaled
Karen Byers 04/14/2016 Vintage CrossFit Repeatability Test - Round 2 3 rounds for each for time
Row 250m
10 KB Swings (70/53)
10 Burpees to 6"
10 KB Swings
10 Burpees to 6"
10 KB Swings
Row 250m

Rest 12 minutes between rounds		 5m 49s
Workout Scaled
Karen Byers 04/14/2016 Vintage CrossFit Repeatability Test - Round 3 3 rounds for each for time
Row 250m
10 KB Swings (70/53)
10 Burpees to 6"
10 KB Swings
10 Burpees to 6"
10 KB Swings
Row 250m

Rest 12 minutes between rounds		 5m 46s
Workout Scaled
Karen Byers 04/13/2016 Vintage CrossFit None For time:
21/15 Calorie Bike (25/18 on airdyne)
9 Squat Cleans 225/135
15 Muscle Ups (Scaled: 20 strict ring dips or 25 kipping/banded ring dips)
9 Squat Cleans 225/135
21/15 Calorie Bike (25/18 on airdyne)		 12m 16s
Workout Scaled
Karen Byers 04/08/2016 Vintage CrossFit None For time:
Bike 1 mile/0.7 miles
then
3 rounds
12 Back Squats 135/85 (from the floor)
18 Toes to Bar

Advanced: Back Squat 185/115 if able to do unbroken or in large sets. 		12m 30s
Performed as RX
Karen Byers 04/08/2016 Vintage CrossFit None Handstand and Handstand Walk Practice
Beginners
EMOM 6
Minute 1: 15 second HS hold
Minute 2: 30 second HS hold
Minute 3: 45 second HS hold
Minute 4: 15 second HS hold
Minute 5: 30 second HS hold
Minute 6: 45 second HS hold
If unable to complete full time then rest the remainder and pick up at the next minute

Intermediate: Practice HS walks. Suggestion is to start from the nose and toes position against the wall and practice shifting weight away from the wall

Advanced: Death by 10ft HS walk.
Minute 1: 10ft HS walk
Minute 2: 20ft HS walk
Minute 3: 30ft HS walk
Etc until unable to complete within the minute. You do not need to drop down after each 10ft segment, if you have space you can keep going. 		120 ft
Performed as RX
Karen Byers 04/07/2016 Vintage CrossFit None For time:
30 Box Jumps 24/20
60 Wall Balls 20/14
30 Hang Power Cleans, 115/75		 8m 36s
Workout Scaled
Karen Byers 04/07/2016 Vintage CrossFit None 7 sets
1 Hip Snatch High Pull + 1 High Hang Snatch High Pull + 1 High Hang Power Snatch
Focus on bringing the bar back to the hip position during the high hang reps.
Stay under 60% of 1RM Power Snatch		 60 lbs
Performed as RX
Karen Byers 04/06/2016 Vintage CrossFit None 3 rounds for time of:
60 Double Unders
20 Kettlebell Swings, 53/35
20 Burpees to 6" Target

Advanced: 100 Double Unders and 70/53 KB. 		13m 22s
Performed as RX
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