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Athlete Date Sort Location Workout Name Description Results
Melozi Scott 03/01/2016 Vintage CrossFit None 7 Work Sets (from the rack)
1 Heaving Snatch Balance + 1 Overhead Squat		 65 lbs
Performed as RX
Melozi Scott 03/01/2016 Vintage CrossFit None 5 Rounds (10 minute cap)
12 Wall Balls 20/14
10 Hang Power Cleans 115/75

Advanced: 30/20# and 135/95		 9m 23s
Performed as RX
Melozi Scott 08/07/2015 2015 Vintage Summer Series Week 3 WOD 1 - Pair 1 2 pairs of two (4 Members, not competing in WODs 2 or 3)
20 Rounds for Time - 15 min CAP
20 Yard Sprint
8 Burpees to a Plate
20 Yard Sprint
Rounds will be performed as a relay and partners must alternate each round. This will be scored as two separate events: The faster Pair being 		9m 59s
Performed as RX
Melozi Scott 08/07/2015 2015 Vintage Summer Series Week 3 WOD 1 - Pair 2 2 pairs of two (4 Members, not competing in WODs 2 or 3)
20 Rounds for Time - 15 min CAP
20 Yard Sprint
8 Burpees to a Plate
20 Yard Sprint
Rounds will be performed as a relay and partners must alternate each round. This will be scored as two separate events: The faster Pair being 		13m 58s
Performed as RX
Melozi Scott 08/07/2015 2015 Vintage Summer Series Week 3 WOD 2 - Male 1 Male / 1 Female
For Time - 15 min CAP
60 cal Row
50 GHD Sit-ups*
40 4		 15m 14s
Performed as RX
Melozi Scott 08/07/2015 2015 Vintage Summer Series Week 3 WOD 2 - Female 1 Male / 1 Female
For Time - 15 min CAP
60 cal Row
50 GHD Sit-ups*
40 4		 15m 9s
Performed as RX
Melozi Scott 08/07/2015 2015 Vintage Summer Series Week 3 WOD 3 - Male 1 Male / 1 Female
Every Minute on the Minute until Failure
5 Thrusters (to be completed in a 30 sec lifting window)
*Athletes will start with an empty bar and add weight each minute. Men will add a total of 10 pounds, women will add a total of 5 pounds. Teams may load the bar for working athletes.		 62 reps
Performed as RX
Melozi Scott 08/07/2015 2015 Vintage Summer Series Week 3 WOD 3 - Female 1 Male / 1 Female
Every Minute on the Minute until Failure
5 Thrusters (to be completed in a 30 sec lifting window)
*Athletes will start with an empty bar and add weight each minute. Men will add a total of 10 pounds, women will add a total of 5 pounds. Teams may load the bar for working athletes.		 57 reps
Performed as RX
Melozi Scott 08/07/2015 2015 Vintage Summer Series Week 3 WOD 4 TBA 53m 40s
Performed as RX
Melozi Scott 06/05/2015 2015 Vintage Summer Series Week 1 WOD 1 Run Part B
For Time
6-member 600 m Sandbag Run (Total Load 240#)		 5m 2s
Performed as RX
Melozi Scott 06/05/2015 2015 Vintage Summer Series Week 1 WOD 1 BS Part A
2 Min AMRAP
M/F Pair 3: Back Squats (135/95)		 73 reps
Performed as RX
Melozi Scott 06/05/2015 2015 Vintage Summer Series Week 1 WOD 1 FS Part A
2 Min AMRAP
M/F Pair 2: Front Squats (115/75)		 66 reps
Performed as RX
Melozi Scott 06/05/2015 2015 Vintage Summer Series Week 1 WOD 1 OHS Part A
2 Min AMRAP
M/F Pair 1: Overhead Squats (95/65)		 70 reps
Performed as RX
Melozi Scott 06/05/2015 2015 Vintage Summer Series Week 1 WOD 2 2 members (Male or Female)

Athlete 1:
13 min AMRAP
100 Double Unders
2500 / 2000 meter Row
Box Jump Overs (24/20)

- 1 Min Transition -

Athlete 2:
13 min AMRAP
100 Double Unders
2500 / 2000 meter Row
Box Jump Overs (24/20)

*Athletes get credit for a rep every 25 / 20m rowed		 428 reps
Performed as RX
Melozi Scott 11/24/2014 Vintage CrossFit None 4 RFT
50 Double Unders
15 Kettlebell Swings 70/53
5 Muscle Ups (10 Ring Rows + 5 Ring Dips)		 14m 34s
Workout Scaled
Melozi Scott 11/24/2014 Vintage CrossFit Squat Cycle Day 1 Back Squat 6-6-6-6-6 @ 70% 95 lbs
Performed as RX
Melozi Scott 10/23/2014 Vintage CrossFit None 3 Working Sets of the Complex
Hang Squat Clean
Front Squat
Hang Squat Clean
Front Squat
Hang Squat Clean
Front Squat
*do not drop the bar		 55-75-75 lbs
Performed as RX
Melozi Scott 10/23/2014 Vintage CrossFit Nicole Complete as many rounds in 20 minutes as you can of:
Run 400 meters
Max rep Pull-ups		 0 rounds 56 reps
Workout Scaled
Melozi Scott 10/21/2014 Vintage CrossFit None 21-15-9
Plate Ground to Overhead (45/25)
Burpees to Plate
*Try to finish under 6 minutes		 6m 45s
Performed as RX
Melozi Scott 10/21/2014 Vintage CrossFit None Front Rack Lunges
5 x 10 (5 each leg)		 65 lbs
Performed as RX
Melozi Scott 10/20/2014 Vintage CrossFit None 3 rounds for time of:
Row, 500 m
21 Burpees
Run, 400 m		 26m 05s
Performed as RX
Melozi Scott 10/16/2014 Vintage CrossFit None 6 reps, one every 30 sec
1 Hip Power Snatch
Rest/adjust weights, then at 4:00
6 reps, one every 30 sec
1 Hang Power Snatch from below the knee
Rest/adjust weights, then at 8:00
6 reps, one every 30 seconds
1 Power Snatch		 55-65-65 lbs
Performed as RX
Melozi Scott 10/16/2014 Vintage CrossFit None 5 RFT
15 KB Swings (53/35)
15 Burpees		 13m 01s
Performed as RX
Melozi Scott 10/14/2014 Vintage CrossFit None Back Squat 10
Back Squat 8
Back Squat 6
Back Squat 4
Back Squat 2		 105 lbs
Performed as RX
Melozi Scott 10/14/2014 Vintage CrossFit None AMRAP 8
Run 400m with sandbag (50/30)
then
15 Wall Balls
10 Toes to Bar		 1 rounds 17 reps
Performed as RX
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