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Athlete Date Sort Location Workout Name Description Results
Nora Gentry 11/04/2015 Vintage CrossFit None Amrap 18
Run 400 meters
2 Burpees
Add 2 Burpees every lap		 7 rounds 0 reps
Performed as RX
Nora Gentry 10/24/2015 Vintage CrossFit None 2 Rounds for Time
1000m Row
50 Weighted Sit-ups (35/25)
800m Run		 21m 35s
Workout Scaled
Nora Gentry 10/24/2015 Vintage CrossFit None For Time
Row 1000
10 push ups
10 med ball sit ups
Row 800
10 push ups
10 med ball sit ups
Row 600
10 push ups
10 med ball sit ups
Row 400
10 push ups
10 med ball sit ups
Row 200
10 push ups
10 med ball sit ups		 20m 35s
Workout Scaled
Nora G 10/05/2015 Vintage CrossFit None 5 min AMRAP
3 Deadlift (275/185)
3 Burpee Box Jumps (30/24)
- Immediately followed by -
800m jog, not for time		 8 rounds 4 reps
Workout Scaled
Nora G 10/05/2015 Vintage CrossFit None 5 x 3 Front Squat (33X3* protocol)
*33X3 = 3 sec Decent, 3 Sec Pause at the bottom, Explosive drive out, 3 sec hold at the top.		 85 lbs
Performed as RX
Nora Gentry 08/31/2015 Vintage CrossFit Back Squat Day 10 Back Squat 4-4-4-4 @ 84% 125 lbs
Performed as RX
Nora Gentry 08/19/2015 Vintage CrossFit None 90 second ladder: Each interval is for max distance, rest can be standing or walking
90 second run, 60 second rest
90 second run, 45 second rest
90 second run, 30 second rest
90 second run, 15 second rest
90 second run, 30 second rest
90 second run, 45 second rest
90 second run, DONE!

"score" for the workout is total distance		 1.80 mi
Performed as RX
Nora G 08/18/2015 Vintage CrossFit None 4 RFT
9 Hang Power Snatch, 95/65
15 Burpees
Run 400m		 15m 37s
Workout Scaled
Nora Gentry 08/17/2015 Vintage CrossFit None 5x10m forward and backwards bear crawl
Row 750m
5x10m forward and backwards bear crawl		 9m 35s
Performed as RX
Nora Gentry 08/17/2015 Vintage CrossFit Back Squat Day 6 Back Squat 5-5-5-5-5 @ 77% 115 lbs
Performed as RX
Nora Gentry 08/13/2015 Vintage CrossFit None Run 800m
21 Front Squats, 95/65
12 Bar Facing Burpees
15 Front Squats
9 Bar Facing Burpees
9 Front Squats
6 Bar Facing Burpees		 9m 12s
Performed as RX
Nora G 08/10/2015 Vintage CrossFit None Beginners: 10 min to work on High Hang Squat Snatch
Intermediate+: 10 min EMOM - 1 Low Hang Squat Snatch		 65 lbs
Performed as RX
Nora G 08/10/2015 Vintage CrossFit None AMRAP 7
3 Power Snatch, 135/85
3 Chest to Bar Pullups
6 Power Snatch
6 Chest to Bar Pullups
9 Power Snatch
9 Chest to Bar Pullups
12/12, 15/15, etc		 55 reps
Workout Scaled
Nora Gentry 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 34s
Performed as RX
Nora Gentry 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 		11m 3s
Performed as RX
Nora Gentry 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 7s
Performed as RX
Nora Gentry 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 53s
Performed as RX
Nora Gentry 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.		 58 reps
Performed as RX
Nora Gentry 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.		 46 reps
Performed as RX
Nora Gentry 08/07/2015 2015 Vintage Summer Series Week 3 WOD 4 TBA 25m 20s
Performed as RX
Nora Gentry 08/06/2015 Vintage CrossFit None Back Squat 4-4-4-4-4-4 @ 80% 120 lbs
Performed as RX
Nora Gentry 08/06/2015 Vintage CrossFit None 200m Sandbag Run (50/30)
15 Push Press 135/95
200m Sandbag Run (50/30)
12 Push Press
200m Sandbag Run (50/30)
9 Push Press
200m Sandbag Run (50/30)
6 Push Press		 7m 54s
Workout Scaled
Nora Gentry 07/30/2015 Vintage CrossFit SQT Three rounds for time of:
95 pound Ground to overhead, 10 reps
200 yard Shuttle sprint, (4x50 yards)		 5m 07s
Performed as RX
Nora G 07/27/2015 Vintage CrossFit None 24-20-16-12-8 reps of:
Kettlebell Swings 53/35
Overhead Walking Lunge Steps with 50/30# slam ball overhead		 9m 34s
Performed as RX
Nora G 07/27/2015 Vintage CrossFit Back Squat 1RM Back Squat 1-1-1-1-1 150 lbs
Performed as RX
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