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Athlete Date Sort Location Workout Name Description Results
Karen Byers 02/11/2016 Vintage CrossFit None 6 Sets each for Meters
2 min max effort Row
3 min Rest		 2,751 m
Performed as RX
Karen Byers 02/10/2016 Vintage CrossFit None Shoulder to Overhead 20-20-20-20 (Unbroken Sets) 0m 38s
Performed as RX
Karen Byers 02/10/2016 Vintage CrossFit None 10 min AMRAP
150 Double Under Buy-in
10 Toes to Bar
10 Handstand Push Ups
10 Hang Power Clean (135/95)		 2 rounds 14 reps
Workout Scaled
Karen Byers 02/05/2016 Vintage CrossFit None Deadlift 20-20-20-20 (Unbroken Sets) 0m 46s
Performed as RX
Karen Byers 02/05/2016 Vintage CrossFit None 5 Rounds
20 Double Unders
10 C2B Pull Ups		 7m 36s
Performed as RX
Karen Byers 02/04/2016 Vintage CrossFit None 800m Run
Rest 1 minute
600m Run
Rest 30 Sec
400m Run"		 9m 36s
Performed as RX
Karen Byers 02/04/2016 Vintage CrossFit None 14 min AMRAP
8 HSPU
12 Thrusters (75/55)
250m Row		 3 rounds 50 reps
Performed as RX
Karen Byers 02/03/2016 Vintage CrossFit None 3 Rounds
15 sec Power Cleans
15 sec Rest
15 sec Shoulder to Overhead
15 sec Rest

Focus on cycle speed; Aim for 50% of CnJ; Reps should be clean / Touch and Go; Record total reps		 47 reps
Performed as RX
Karen Byers 02/03/2016 Vintage CrossFit None 20 min partner AMRAP
Partners Alternate Rounds
30 Air Squats
1 (Legless) Rope Climb"

Scale Legless rope climbs to rope climbs; Rope Climbs to 5 rope assisted pull ups		 16 rounds 30 reps
Workout Scaled
Karen Byers 01/30/2016 2016 Wicked Winter Showdown Vintage Biathlon As many rounds and reps as possible in 20 minutes:
To be performed as a relay where each partner completes one full round before switching.
12 Wall Balls (30# to 10'/20# to 9')
12/10 Calorie Air Bike
Only 12 attempts are allowed on the wall balls, each no rep adds an extra calorie to the Air Bike		 12 rounds 11 reps
Performed as RX
Karen Byers 01/30/2016 2016 Wicked Winter Showdown WeighDT Ladder Every minute perform the following unbroken barbell complex with increasing weights:
4 Deadlifts
3 Hang Cleans
2 Shoulder to Overhead

F: 55/70/85/100/115/130/145
M: 95/115/135/155/185/205/225		 13 rounds 13 reps
Performed as RX
Karen Byers 01/30/2016 2016 Wicked Winter Showdown The Sled v2 The Floater event for the 2016 Wicked Winter Showdown is the 2 rounds 9 reps
Performed as RX
Karen Byers 01/30/2016 2016 Wicked Winter Showdown Stop and Go None 17m 50s
Performed as RX
Karen Byers 01/28/2016 Vintage CrossFit None 15 minutes to practice or build to a heavy split jerk from the rack 110 lbs
Performed as RX
Karen Byers 01/27/2016 Vintage CrossFit None Deadlift 1RM 215 lbs
Performed as RX
Karen Byers 01/27/2016 Vintage CrossFit CrossFit Team Series 15.6 For time:
30 deadlifts (185/135 lb.)
30-calorie row
30 overhead squats (95/65 lb.)

Scaled
30 deadlifts (135/95 lb.)
30-calorie row
30 overhead squats (65/45 lb.)		 8m 01s
Workout Scaled
Karen Byers 01/22/2016 Vintage CrossFit None AMRAP 5
Row 15/12 Cal
5 Squat Cleans 155/105 (Adv 185/125)

Rest 5 minutes

AMRAP 5
Row 15/12 Cal
5 Squat Cleans 155/105 (Adv 185/125)		 2 rounds 9 reps
Workout Scaled
Karen Byers 01/22/2016 Vintage CrossFit None AMRAP 5
Row 15/12 Cal
5 Squat Cleans 155/105 (Adv 185/125)

Rest 5 minutes

AMRAP 5
Row 15/12 Cal
5 Squat Cleans 155/105 (Adv 185/125)		 4 rounds 20 reps
Workout Scaled
Karen Byers 01/15/2016 Vintage CrossFit None 15 minutes to build to a heavy 3-position squat snatch (Ground, Hang below the knee, hang above the knee) 85 lbs
Performed as RX
Karen Byers 01/15/2016 Vintage CrossFit None 2 rounds for time of:
Run 800m
20 Lateral Barbell Burpees
5 Hang Squat Snatch, 135/95		 13m 17s
Workout Scaled
Karen Byers 01/14/2016 Vintage CrossFit None For time:
30 Front Squats 155/105
15 HSPU
20 Front Squats
10 HSPU
10 Front Squats
5 HSPU

Advanced: 30/20/10 HSPU		 10m 00s
Workout Scaled
Karen Byers 01/13/2016 Vintage CrossFit None 5 rounds for time of:
25 Kettlebell Swings 53/35 (Advanced 70/53)
25 Pushups		 13m 12s
Performed as RX
Karen Byers 01/06/2016 Vintage CrossFit None Deadlift 10 @ 60%
Deadlift 5 @ 75%+
Deadlift 3-3-3 @ 80%+		 110-135-140-145-145 lbs
Performed as RX
Karen Byers 01/06/2016 Vintage CrossFit None Death by Burpee to 6" target

During minute 1, complete 1 burpee
During minute 2, complete 2 burpees
Continue adding one burpee per minute until you are unable to complete all the reps in the one-minute interval. 		14 rounds 12 reps
Performed as RX
Karen Byers 12/30/2015 Vintage CrossFit None Bench Press 10 @ 60%
Bench Press 5 @ 70%
Bench Press 3-3-3 @ 80% + 		55; 75; 85-90-95 lbs
Performed as RX
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