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Athlete Date Sort Location Workout Name Description Results
Karla Gutierrez 11/30/2016 Vintage CrossFit None Build to a heavy sled push (down and up driveway) 200 lbs
Performed as RX
Karla Gutierrez 11/17/2016 Vintage CrossFit Cindy Complete as many rounds in 20 minutes as you can of:
5 Pull-ups
10 Push-ups
15 Squats		 18 rounds 3 reps
Performed as RX
Karla Gutierrez 11/11/2016 Vintage CrossFit Nutts For time:
10 Handstand push-ups
250 pound Deadlift, 15 reps
25 Box jumps, 30 inch box
50 Pull-ups
100 Wallball shots, 20 pounds, 10'
200 Double-unders
Run 400 meters with a 45lb plate		 32m 34s
Performed as RX
Karla Gutierrez 11/10/2016 Vintage CrossFit Diane 21-15-9 reps of:
225 pound Deadlift
Handstand push-ups		 7m 04s
Performed as RX
Karla Gutierrez 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		 9m 02s
Performed as RX
Karla Gutierrez 11/07/2016 Vintage CrossFit None Push Press 1RM 90 lbs
Performed as RX
Karla Gutierrez 10/08/2016 Vintage CrossFit Klepto 4 rounds for time of:
27 Box jumps, 24" box
20 Burpees
11 Squat cleans, 145 pounds		 24m 00s
Workout Scaled
Karla Gutierrez 10/06/2016 Vintage CrossFit Diane 21-15-9 reps of:
225 pound Deadlift
Handstand push-ups		 7m 54s
Performed as RX
Karla Gutierrez 10/05/2016 Vintage CrossFit Fran Three rounds, 21-15- and 9 reps, for time of:
95 pound Thruster
Pull-ups		 8m 45s
Performed as RX
Karla Gutierrez 10/04/2016 Vintage CrossFit None Front Squat 3RM 100 lbs
Performed as RX
Karla Gutierrez 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		 14 reps
Performed as RX
Karla Gutierrez 09/26/2016 Vintage CrossFit None Max reps unbroken strict pullups
Rest :30
Max reps unbroken strict pullups
Rest :30
Max reps unbroken strict pullups		 13 reps
Performed as RX
Karla Gutierrez 09/26/2016 Vintage CrossFit None Back Squat 1RM 140 lbs
Performed as RX
Karla Gutierrez 09/25/2016 Vintage CrossFit 1 mile run after 2 mile TT After 5-10 minutes of rest after 2 mile TT, run 1 mile. Ideally at 2 mile TT pace. 9m 06s
Performed as RX
Karla Gutierrez 09/25/2016 Vintage CrossFit 2 mile time trial Run 2 mile time trial 18m 04s
Performed as RX
Karla Gutierrez 09/23/2016 Vintage CrossFit None AMRAP 60 Minutes
1200m Trail Run
10 Burpees
10 Sandbag squats
15 Kettlebell Swings
15 Situps		 5 rounds 1 reps
Performed as RX
Karla Gutierrez 09/15/2016 Vintage CrossFit None Run 400m
75 Kettlebell Swings, 53/35
Run 400m		 7m 38s
Performed as RX
Karla Gutierrez 09/15/2016 Vintage CrossFit None AMRAP 5
1 set of strict unbroken pullups
10-sec ring support hold + 3-sec lower to bottom of dip

Based on total strict pullups from Tuesday 9/13/2016
<10
1 pullup
10-14
2 pullups
15-19
3 pullups
20+ pullups
5 pullups		 6 rounds 0 reps
Performed as RX
Karla Gutierrez 09/09/2016 2016 Spicy Summer Showdown Born to Run For time, performed as a relay
1 Mile Trail Run

Non-running partners have the option of performing a sandbag complex. Each round of the complex completed earns a one-minute deduction from the event time.
Male Sandbag Complex:
5 sets of:
8 Steps Overhead Sandbag Lunge (50#)
4 Pushups

Female Sandbag Complex:
5 sets of:
6 Steps Overhead Sandbag Lunge (30#)
3 Pushups

This event takes place at Memorial Park on the mountain biking trails		 27m 43s
Performed as RX
Karla Gutierrez 09/09/2016 2016 Spicy Summer Showdown Drag Race As many rounds as possible in 10 minutes of:
40 Double Unders
50' Sled Drag
50' Sled Rope Pull

The double unders can be split any way by team members. The sled drag & pull must be completed relay style by a different team member each round.		 6 rounds 35 reps
Performed as RX
Karla Gutierrez 09/09/2016 2016 Spicy Summer Showdown Synchro Chipper For time (12 minute cap)
50 Synchronized Wall Balls (20# to 10'/14# to 9')
40 Synchronized Deadlifts (185/125)
30 Synchronized Pullups
20 Synchronized Lateral Bar Burpees
10 Synchronized Wall Walks

2 team members perform synchronized reps while the third team member rests.		 10m 25s
Performed as RX
Karla Gutierrez 09/09/2016 2016 Spicy Summer Showdown Bike Clean Ladder For time, one round each:
7 minute cap
Bike 20/12 Calories
8 Cleans over the shoulder (100/70)		 5m 42s
Performed as RX
Karla Gutierrez 09/09/2016 2016 Spicy Summer Showdown Bike Clean Ladder Rd2 For time, one round each:
10 minute cap
Bike 25/15 Calories
10 Cleans over the shoulder (100/70)		 6m 44s
Performed as RX
Karla Gutierrez 08/01/2016 Vintage CrossFit None 2 Rounds for time of:
50 Burpees to 6" Target
40 Kettlebell Swings, 53/35
30/21 Cal Row		 17m 25s
Performed as RX
Karla Gutierrez 07/26/2016 Vintage CrossFit 1/2ish Murph For time
Run 800m
3 Rounds
20 Pullups
40 Pushups
60 Squats
Run 800m		 33m 50s
Performed as RX
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