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Athlete Date Sort Location Workout Name Description Results
Melissa Manson 03/25/2013 Vintage CrossFit None 3 rounds for time of:
30 calorie on Rower or AirDyne
30 situps
30 Kettlebell swings (M 53/F 36)		 12m 47s
Performed as RX
Melissa Manson 03/11/2013 Vintage CrossFit None 10 minute AMRAP:
10x10m shuttle run
15 kettlebell swings (53/36#)
15 wall balls (20/14)		 4 rounds 2 reps
Performed as RX
Melissa Manson 03/05/2013 Vintage CrossFit None For time:
10 Clean and Jerks (155/105#)
20 pullups
30 wall balls
800m run
30 wall balls
20 pullups
10 Clean and Jerks		 15m 43s
Performed as RX
Melissa Manson 03/01/2013 Vintage CrossFit Jack Complete as many rounds as possible in 20 minutes of:
115 pound Push press, 10 reps
10 KB Swings, 1.5 pood
10 Box jumps, 24 inch box		 8 rounds 15 reps
Performed as RX
Melissa Manson 02/27/2013 Vintage CrossFit Split Jerk 1RM Split Jerk 1-1-1-1-1 65-95-115-125-135 lbs
Performed as RX
Melissa Manson 02/27/2013 Vintage CrossFit None 12 minute AMRAP
50 bar facing burpees
50 power snatch (M 75/F 55)
10 rope climbs		 0 rounds 102 reps
Performed as RX
Melissa Manson 02/26/2013 Vintage CrossFit None 5 rounds for total time:
Row 250m
10 squat clean to thruster (M 95/F 65)
15 burpees

Rest 3 minutes between rounds		 29m 46s
Performed as RX
Melissa Manson 02/22/2013 Vintage CrossFit Barbara Five rounds for total time of:
20 Pull-ups
30 Push-ups
40 Sit-ups
50 Squats

Rest precisely three minutes between each round.		 39m 13s
Performed as RX
Melissa Manson 02/20/2013 Vintage CrossFit None 12 minute AMRAP
21 wall balls (20/14)
12 toes to bar
3 wall climbs		 4 rounds 14 reps
Performed as RX
Melissa Manson 02/19/2013 Vintage CrossFit None 3 rounds of:
60 ft burpee broad jump
20 KB Swings (70/53)
15 Chest to bar pullups
10 Thrusters (135/95)		 28m 41s
Performed as RX
Melissa Manson 02/16/2013 Vintage CrossFit Helen Three rounds for time:
Run 400 meters
1 1/2 pood Kettlebell X 21 swings (or 55 pound dumbbell swing)
12 Pull-ups		 12m 20s
Performed as RX
Melissa Manson 02/13/2013 Vintage CrossFit Jackie For time:
1000 meter row
45/35 pound Thruster, 50 reps
30 pull-ups		 9m 52s
Performed as RX
Melissa Manson 02/13/2013 Vintage CrossFit Jackie For time:
1000 meter row
45/35 pound Thruster, 50 reps
30 pull-ups		 9m 52s
Performed as RX
Melissa Manson 02/11/2013 Vintage CrossFit None For time:
400m run
35 kettlebell swings (M 53/F 36)
35 ring pushups
400m run
20 kettlebell swings
20 ring pushups
400m run
5 kettlebell swings
5 ring pushups		 15m 53s
Performed as RX
Melissa Manson 02/11/2013 Vintage CrossFit None Back Squat 8-8-8
Shoulder Press 8-8-8		 95-115-125 lbs
55-65-65 lbs
Performed as RX
Melissa Manson 02/07/2013 Vintage CrossFit None 2 minute max Kettlebell swings (24/16kg)
no rest
8 minute AMRAP
8 lateral over the box jumps (20/16) - open hips not required
16 steps overhead walking lunge (45/25 plate)
24 hand release pushups
no rest
2 minute max kettlebell swings (24/16kg)

Record AMRAP rounds and post KB swing reps to comments		 3 rounds 0 reps
Performed as RX
Melissa Manson 02/07/2013 Vintage CrossFit Strength WOD 3 sets of Deadlift + Deadlift + Power Clean - 80% of Power Clean 1RM
3 sets of Deadlift + Deadlift + Hang Power Clean - 80% of Hang Power Clean 1RM		 115-115-125 lbs
105-115-125 lbs
Performed as RX
Melissa Manson 02/05/2013 Vintage CrossFit None 3 rounds for time of:
15 chest to bar pullups
20 burpees
15 sumo deadlift high pulls (M 95/F 65)		 15m 01s
Performed as RX
Melissa Manson 02/04/2013 Vintage CrossFit None As many rounds as possible in 12 minute of:
15 deadlifts (M 155/F 105)
15 deficit pushups, hands on 25#/15# plates
15 box jumps (24"/20")		 4 rounds 21 reps
Performed as RX
Melissa Manson 02/04/2013 Vintage CrossFit Strength WOD 5 sets of:
Hang Power Clean + Hang Squat Clean + Front Squat
Post weights used		 65-85-95-105-115 lbs
Performed as RX
Melissa Manson 01/02/2012 Crossfit H-town Filthy Fifty None 24m 25s
Performed as RX
Melissa Manson 12/07/2011 Crossfit H-town None 10 squat snatches 45 lbs
250 m row
10 squat snatches
250 m row
10 squat snatches		 8m 47s
Performed as RX
Melissa Manson 12/06/2011 Crossfit H-town None 800 m run
24 minute tabata of ...
row for calories
pushups
squats
800 m run		 4m 55s
Performed as RX
Melissa Manson 12/05/2011 Crossfit H-town None 5 Rounds for time of:
15 Deadlifts 225/135lb
40 Dbl unders/80 singles
Every minute stop and do 5 burpees (can't skip Burpees)

25min Cutoff		 25m 00s
Performed as RX
Melissa Manson 12/01/2011 Crossfit H-town J.T. 21-15-9
Handstand Pushups
Ring Dips
Pushups		 11m 18s
Performed as RX
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