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Athlete Date Sort Location Workout Name Description Results
Karla Gutierrez 12/14/2017 Vintage CrossFit None AMRAP 15 Minutes
15 Burpee Box Jump Overs 24/20"
10 Alternating Pistols
15 Burpee Box Jump Overs 24/20"
20 Pistols
15 Burpee Box Jump Overs 24/20"
30 Pistols
etc...

Beginner: 20/16" Burpee Box Step Overs; Steps Walking Lunge or Step Back Slider Lunges
Intermediate: Assisted Pistols (upright or band) or Pistols with front foot on slider
Advanced: Rx (reduce pistol volume in half if appropriate)		 221 reps
Workout Scaled
Karla Gutierrez 12/14/2017 Vintage CrossFit None Deadlift
9-9-9
As heavy as possible with total control		 185 lbs
Performed as RX
Karla Gutierrez 11/24/2017 Vintage CrossFit Jerry For time:
Run 1 mile
Row 2K
Run 1 mile		 25m 19s
Performed as RX
Karla Gutierrez 11/07/2017 Vintage CrossFit None Run 800m
100 Wallballs 20/14lbs
Run 800m

Beginner: 600m run; 60 Wall Balls 14/10# to 10/9'
Intermediate: Rx run; 75 Wall Balls Rx
Advanced: Rx

Target time is <15:00. Think of a work-to-rest ratio on the wall balls that will allow you to hit this target. 		15m 38s
Performed as RX
Karla Gutierrez 11/02/2017 Vintage CrossFit None Squat Clean

Warm Up
4x2 @ 60-70%
w/ pause at knee
drop and reset

then

7x1 @ 82.5-92.5%		 105 lbs
Performed as RX
Karla Gutierrez 11/02/2017 Vintage CrossFit None 4 Rounds
50' Back Rack Walking Lunge 135/95lbs (16 steps alternating step forward lunge)
15 Box Jump Overs 24/20"
15 Toes to Bar

Be careful to get your knees up on the box jumps, especially after lunges! Toes to bar should be scaled to allow 3+ reps at a time. Target is <12 minutes.

Beginner: 85/55; 20/16"; 15 Hanging Knee Raises
Intermediate: 115/80#; Rx; 8-10 Toes to Bar
Advanced: Rx		 12m 55s
Workout Scaled
Karla Gutierrez 11/01/2017 Vintage CrossFit None Push Press 3-3-3-3 @ 85% 100 lbs
Performed as RX
Karla Gutierrez 11/01/2017 Vintage CrossFit None AMRAP 25 Minutes
40 Air Squats
20 Hang Power Cleans 95/65lbs
10 HSPU

This should be a long, steady workout. The Hang Cleans should be 2 sets of less the entire time (read: light weight) and the handstand push ups should also be 2 sets or less. Scale the volume or depth accordingly to challenge yourself and to keep moving.

Beginner: 65/45; 3 reps of kick up to wall and :15sec hold
Intermediate: 80/55; 6-8 HSPU and/or reduced ROM
Advanced: Rx		 7 rounds 51 reps
Performed as RX
Karla Gutierrez 10/21/2017 2017 Energy Games Track Triplet Run 1 Lap
15 Parallette Facing Burpees
10 D-Ball Cleans, 70#
Run 1 Lap
15 Parallette Facing Burpees
10 D-Ball Cleans, 70#
Run 1 Lap
 11m 3s
Performed as RX
Karla Gutierrez 10/21/2017 2017 Energy Games 1K Row Row 1000m 4m 21s
Performed as RX
Karla Gutierrez 10/21/2017 2017 Energy Games Double Up AMRAP 8
Buy In: Row 1000m
In Remaining time AMRAP
3 Thrusters 55#
3 Chest to Bar Pullups
6 Thrusters 55#
6 Chest to Bar Pullups
9 Thrusters 55#
9 Chest to Bar Pullups
12/12, 15/15, etc		 37 reps
Performed as RX
Karla Gutierrez 10/21/2017 2017 Energy Games Sandbag Sprint AMRAP 3: 6x180 Sandbag Sprint followed by max distance sandbag lunge
 60 ft
Performed as RX
Karla Gutierrez 10/21/2017 2017 Energy Games Bike Pyramid Bike 24/18 Cal
16 Toes to Bar
8 Overhead Squats, 115/75
100 Double Unders
8 Overhead Squats, 115/75
16 Toes to Bar
Bike 24/18 Cal
 10m 48s
Performed as RX
Karla Gutierrez 09/30/2017 Vintage CrossFit Jackie 1000 meter row
45 pound Thruster, 50 reps
30 pull-ups		 9m 27s
Performed as RX
Karla Gutierrez 09/26/2017 Vintage CrossFit None Deadlift
5x1 @75-80%		 205 lbs
Performed as RX
Karla Gutierrez 09/26/2017 Vintage CrossFit None Row 40/30 Calories x 5
Rest 3:00		 10m 10s
Performed as RX
Karla Gutierrez 09/13/2017 Vintage CrossFit None 3 Rounds
Run 600m
15 DB Snatch 50/35lbs
15 Push Ups		 13m 17s
Performed as RX
Karla Gutierrez 09/13/2017 Vintage CrossFit None Strict Press
2x10
then
1 Rep every :90 for 12 Minutes
AHAP		 74 lbs
Performed as RX
Karla Gutierrez 09/07/2017 Vintage CrossFit None WOD
AMRAP 4 Minutes x 3
Rest 2:00

Run 400m
20 KB Swings 53/35lbs
Max HSPU in remaining time

Beginner: 300m run; 12 KBS 35/26; Wall Walks
Intermediate: Reduced ROM HSPU
Advanced: Rx

Score is HSPU reps		 55 reps
Performed as RX
Karla Gutierrez 09/06/2017 Vintage CrossFit None Deadlift
5x1
As heavy as possible with total control back to the floor		 200 lbs
Performed as RX
Karla Gutierrez 08/17/2017 Vintage CrossFit None For Time (20 Cap)
200 Double Unders
150 Air Squats
75 Push Ups
25 Burpees to 6" Target

Beginner: 300 Singles; 100 Squats; 50 Box Push Ups - no snaking push ups!
Intermediate: 100 DU; 50 Push Ups - no snaking push ups!
Advanced: Rx		 15m 26s
Performed as RX
Karla Gutierrez 08/16/2017 Vintage CrossFit Diane 21-15-9 reps of:
225 pound Deadlift
Handstand push-ups		 5m 46s
Workout Scaled
Karla Gutierrez 08/16/2017 Vintage CrossFit None Power Clean 1RM 105 lbs
Performed as RX
Karla Gutierrez 07/06/2017 Vintage CrossFit None AMRAP 8
24 Alternating Pistols
6 Bar Muscle Ups

Beginner: 24 steps lunge, banded strict pullup
Int: 24 pistols to a box, kipping pullup or C2B
Adv: use plate or band for pistol assistance, as rx
Competitor: As rx		 2 rounds 27 reps
Performed as RX
Karla Gutierrez 07/06/2017 Vintage CrossFit None Deadlift #4
1 set of 5 @ 67.5%
1 set of 4 @ 77.5%
1 set of 3 @ 87.5%
3 sets of 1 @ 90-92.5%		 175 lbs
Performed as RX
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