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Athlete Date Sort Location Workout Name Description Results
Karla Gutierrez 04/03/2018 Vintage CrossFit None 2 Rounds
20 Burpee Box Jump Overs 24/20"
20 Single Arm Dumbbell Hang Clean and Jerks 50/35lbs
20 Handstand Push Ups

Time cap: 15:00

Beginner: Burpee Box Step Overs 20/16""; 35/20#; Accumulate 1:00 in Handstand Hold or 4 Wall Walks
Intermediate: 20/16"; 12 HSPU and/or reduced ROM
Advanced: Rx		 12m 37s
Performed as RX
Karla Gutierrez 04/03/2018 Vintage CrossFit None AMRAP 9 Minutes
Run 100m
1 Rope Climbs		 9 reps
Performed as RX
Karla Gutierrez 04/02/2018 Vintage CrossFit None Deadlift 5RM 215 lbs
Performed as RX
Karla Gutierrez 04/02/2018 Vintage CrossFit Jerry For time:
Run 1 mile
Row 2K
Run 1 mile		 26m 32s
Performed as RX
Karla Gutierrez 04/02/2018 Vintage CrossFit None Death by Ring Dips
Min 1 - 1 Dip
Min 2 - 2 Dips
Min 3 - 3 Dips
etc until failure

Rest as needed then repeat		 31 reps
Performed as RX
Karla Gutierrez 03/29/2018 Vintage CrossFit None Deadlift
3x12 @50-55% of 1RM
For Speed		 195 lbs
Performed as RX
Karla Gutierrez 03/28/2018 Vintage CrossFit Coe "Coe"
10 Rounds
10 Thrusters 95/65lbs
10 Ring Pushups

Time Cap: 20 minutes

Beginner: 6 Thrusters; 6 Push Ups or Box Push Ups
Intermediate: 10 Thrusters, 75/50#; 6 Ring Push Ups
Advanced: Rx		 24m 43s
Performed as RX
Karla Gutierrez 03/28/2018 Vintage CrossFit None Pause Front Squat
3x3		 115 lbs
Performed as RX
Karla Gutierrez 03/27/2018 Vintage CrossFit None For Time
200m Run
5 Bar Muscle Ups
10 Single Arm Dumbbell Push Press 50/35
15 Chest to Bar Pullups
20 Single Arm Dumbbell Push Press
25 Pullups
30 Single Arm Dumbbell Push Press
200m Run

Time Cap: 15 minutes

Beginner: 5 Strict Pull Ups; 15 Banded Pull Ups; 25 Ring Rows; 30/15#
Intermediate: 5 Chest to Bar Pull Ups; 15 Pull Ups; 25 Ring Rows; 40/25#
Advanced: Rx
Competitor: 10 Bar MU; 20 C2B; 30 Pull Ups		 14m 23s
Performed as RX
Karla Gutierrez 03/27/2018 Vintage CrossFit None Push Press 3-3-3-3-3 100 lbs
Performed as RX
Karla Gutierrez 03/21/2018 Vintage CrossFit None AMRAP 9 Minutes
90 Air Squats
60 KB Swings 53/35lbs
90 Air Squats
AMRAP Pull Ups


Scale to allow :90 or more on the pull ups at the end. Score is total reps completed including squats/swings.


Beginner: 50 Air Squats; 40 Kettlebell Swings 35/18; Ring Rows
Intermediate: 70 Air Squats; 50 Kettlebell Swings 44/26; Rx Pull Ups
Advanced: Rx		 287 reps
Performed as RX
Karla Gutierrez 03/05/2018 Vintage CrossFit None AMRAP 12:00
Run 200m
12 KB Swings 53/35lbs
9 CTB Pull Ups

Push the pace on the runs and transitions.

Beginner: 35/18; 9 Banded Kipping Pull Ups
Intermediate: 44/26; 9 Chin over Bar Pull Ups or 3-5 Chest to Bar
Advanced: Rx		 5 rounds 170 reps
Performed as RX
Karla Gutierrez 02/26/2018 Vintage CrossFit None 3 Rounds
20/12 Calorie Bike
16 Dumbbell Front Rack Lunge Steps 50/35lbs
12 Kipping Handstand Push Ups


Go all out on the bike today. Force yourself to start the lunges while breathing hard and legs feeling heavy.


Beginner: 15/10 Calorie Bike; 30/15#; 3 Wall Walks or 3x Kick Up to HS + :10 Hold
Intermediate: 40/25# Lunges; 7-10 HSPU
Advanced: Rx		 10m 50s
Workout Scaled
Karla Gutierrez 02/19/2018 Vintage CrossFit None AMRAP 5:00
12 Deadlift 225/155
12 Bar Facing Burpees
9 Deadlift
9 Bar Facing Burpees
6 Deadlift
6 Bar Facing Burpees
3 Deadlift
3 Bar Facing Burpees

Beginner: 135/85
Intermediate: 185/125
Advanced: Rx
Competitor: 275/185

The deadlifts should be fast and close to unbroken. Fast transitions and efficient burpees are the focus. 		81 reps
Performed as RX
Karla Gutierrez 02/12/2018 Vintage CrossFit None EMOM 20 Minutes, alternate movements
A) 10 Double Dumbbell Ground to Overhead 50/35s
B) 10 Bar Facing Burpees

Beginner: 6 reps of each, 30/15#
Intermediate: 8 reps of each, 40/25#
Advanced: Rx		 200 reps
Workout Scaled
Karla Gutierrez 02/12/2018 Vintage CrossFit None AMRAP 12 Minutes
30 Air Squats
10 Power Cleans 155/105lbs
5 Bar Muscle Ups

Power Cleans should be fast singles or multiples the whole time. Bar Muscle Ups should be 2 sets or less. If you can only perform singles on Bar Muscle ups then scale to 3 reps to minimize rest time. Goal is 3+ rounds.

Beginner: 115/65#; 5 Strict Chin Ups
Intermediate: 135/85; Banded Bar Muscle Ups or 5 Chest to Bar Pullups (try to stay unbroken)
Advanced: Rx		 4 rounds 34 reps
Workout Scaled
Karla Gutierrez 02/09/2018 Vintage CrossFit None AMRAP 20 Minutes
3 Rounds of "Cindy"
3 Squat Cleans 155/105lbs
Add 10/5lbs each Round

Beginner: 3-6-9 "Cindy"; 95/55
Intermediate: 135/85
Advanced: Rx		 15 rounds 0 reps
Workout Scaled
Karla Gutierrez 02/08/2018 Vintage CrossFit None For Time
25-20-15-10
Power Snatch 75/55lbs
6-5-4-3
Bar Muscle Ups

Time cap: 15:00. Focus is on big sets of power snatches with a vertical bar path. You should attempt to string together multiple bar muscle ups today!

Beginner: 55/35; 12-10-8-6 Pullups (banded if needed)
Intermediate: 15-12-9-6 C2B or 20-15-10-5 pull ups
Advanced: Rx		 13m 44s
Performed as RX
Karla Gutierrez 01/30/2018 Vintage CrossFit None Back Squats

If you hit less than 8 reps last week, lower weight. If you hit between 8 and 15, repeat weight and beat score. If you beat 15 reps, up weight.

Warm up sets
8 reps @ 50% of working weight - Slow controlled pause squats
6 reps @ 75% - Focus on speed

Working Set
Max effort reps at chosen weight.		 30 reps
Performed as RX
Karla Gutierrez 01/30/2018 Vintage CrossFit Dumbbell 16.1 Complete as many rounds and reps as possible in 20 minutes of:
25-ft. dumbbell overhead walking lunge
8 burpees (2018 standard*)
25-ft. dumbbell overhead walking lunge
8 chest-to-bar pull-ups

*Lateral over dumbbell, must jump feet back and foward

Beginner: 30/15; 5 Banded Strict Pull Ups or Jumping Pullups (Head 6" below bar)
Intermediate: 40/25; Chin over Bar Pull Ups
Advanced: 50/35		 6 rounds 63 reps
Workout Scaled
Karla Gutierrez 01/29/2018 Vintage CrossFit None EMOM for 15 Minutes
20 KB Swings 53/35lbs
20 Goblet Squats 53/35lbs
20 Push Ups


Alternate movements each minute

Beginner: 15 reps of each; 35/18; Box Push Ups
Intermediate: 15 reps of each @ Rx weight, 12 Push Ups (female)
Advanced: Rx		 300 reps
Performed as RX
Karla Gutierrez 12/31/2017 Vintage CrossFit The Seven Seven rounds for time of:
7 Handstand push-ups
135 pound Thruster, 7 reps
7 Knees to elbows
245 pound Deadlift, 7 reps
7 Burpees
7 Kettlebell swings, 2 pood
7 Pull-ups		 37m 18s
Workout Scaled
Karla Gutierrez 12/26/2017 Vintage CrossFit None AMRAP 15 Minutes
2 Rope Climbs
6 OHS 155/105lbs
12/9 Calorie Bike

The OHS should be heavy but unbroken.

Beginner: 1 30' Sled Pull; 85/55; 8/6 Calorie Bike
Intermediate: 115/80; Lower height rope climb
Advanced: Rx		 5 rounds 1 reps
Workout Scaled
Karla Gutierrez 12/21/2017 Vintage CrossFit None 5 Rounds
6 D-Ball Cleans 100/70
6 Muscle Ups
12 Bar Facing Burpees
Rest 1:00

Beginner: 50/30; 9/6 Calorie Ski
Intermediate: 70/50; 6 Banded Ring Transitions or 9 Ring Dips
Advanced: Rx		 13m 00s
Workout Scaled
Karla Gutierrez 12/18/2017 Vintage CrossFit None 50 Bar Facing Burpees
40 Chest to Bar Pullups
30 Deadlift 225/155lbs
20 Muscle Ups

Time Cap 12:00 (add one second per rep not completed)

Treat this like an Open WOD with an aggressive time cap. How far can you get?

Beginner: 40 Burpees/30 Banded or Chin over Bar Pullups/20 Deadlifts/10 Ring Rows with straps vertical; 135/85
Intermediate: Chin over Bar Pullups; 185/125; 20 Ring Dips
Advanced: Rx		 12m 02s
Workout Scaled
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