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Athlete Date Sort Location Workout Name Description Results
Nora G 03/27/2015 Vintage CrossFit CrossFit Open 15.5 27-21-15-9 reps for time of:
Row (calories)
Thrusters

M 95 lb. F 65 lb.		 16m 24s
Performed as RX
Nora G 03/20/2015 Vintage CrossFit CrossFit Open 15.4 8-minute AMRAP:
3 handstand push-ups
3 cleans
6 handstand push-ups
3 cleans
9 handstand push-ups
3 cleans
12 handstand push-ups
6 cleans
15 handstand push-ups
6 cleans
18 handstand push-ups
6 cleans
21 handstand push-ups
9 cleans
Etc., following same pattern

M 185 lb. F 125 lb.		 99 reps
Workout Scaled
Nora G 03/13/2015 Vintage CrossFit CrossFit Open 15.3 14-minute AMRAP:
7 muscle-ups
50 wall balls
100 double-unders		 762 reps
Workout Scaled
Nora G 03/09/2015 Vintage CrossFit None 7 sets of:
2 Push Press + 1 Push Jerk		 100 lbs
Performed as RX
Nora G 03/06/2015 Vintage CrossFit CrossFit Open 15.2 For as long as possible:

From 0:00-3:00
2 rounds of:
10 overhead squats (95 / 65 lb.)
10 chest-to-bar pull-ups

From 3:00-6:00
2 rounds of:
12 overhead squats (95 / 65 lb.)
12 chest-to-bar pull-ups

From 6:00-9:00
2 rounds of:
14 overhead squats (95 / 65 lb.)
14 chest-to-bar pull-ups

Etc., following same pattern		 90 reps
Workout Scaled
Nora G 03/01/2015 Vintage CrossFit None 4 rounds of:
400m run
50 squats		 11m 57s
Performed as RX
Nora G 02/27/2015 Vintage CrossFit CrossFit Open 15.1 Complete as many rounds and reps as
possible in 9 minutes of:
15 toes-to-bars
10 deadlifts (115 / 75 lb.)
5 snatches (115 / 75 lb.)		 5 rounds 25 reps
Workout Scaled
Nora G 02/27/2015 Vintage CrossFit CrossFit Open 15.1A 1-rep-max clean and jerk
6-minute time cap		 100 lbs
Performed as RX
Nora G 02/17/2015 Vintage CrossFit CrossFit Open 11.5ish AMRAP 15
5 Power Cleans 155/105
10 Toes to bar
15 Wall Balls		 4 rounds 10 reps
Workout Scaled
Nora G 02/14/2015 Vintage CrossFit Shawn For time:
Run 5 miles

Run in 5-minute intervals, stopping after each to perform 50 squats and 50 push-ups before beginning the next 5-minute run interval.		 1h 2m 30s
Workout Scaled
Nora G 02/10/2015 Vintage CrossFit None Run 800m
then
3 rounds
20 KB Swings, 53/35
10 Burpee Box Jumps 24/20		 9m 26s
Performed as RX
Nora G 02/07/2015 Vintage CrossFit Loredo Six rounds for time of:
24 Squats
24 Push-ups
24 Walking lunge steps
Run 400 meters		 29m 34s
Performed as RX
Nora G 02/03/2015 Vintage CrossFit None AMRAP 20
Row 100m/10 KB Swings 53/35/10 Burpees to 6" target
Row 200m/20 KB Swings/20 Burpees to 6" target
Row 300m/30 KB Swings/30 Burpees to 6" target
etc		 3 rounds 462 reps
Performed as RX
Nora G 01/31/2015 Vintage CrossFit None 5k Time Trial 21m 50s
Performed as RX
Nora G 01/29/2015 Vintage CrossFit None Run 400m
18 Slam Balls (50/30)
Run 400m
15 Slam Balls
Run 400m
12 Slam Balls
Run 400m
9 Slam Balls		 10m 026s
Performed as RX
Nora G 01/27/2015 Vintage CrossFit None AMRAP 10
5 Deadlifts, 275/185
7 Muscle Ups
30 Situps

Beginner scale: 7 challenging ring rows with full ROM (rings to chest)
Intermediate scale: 7 L-sit ring pullups		 04 rounds 3 reps
Workout Scaled
Nora Gentry 01/24/2015 2015 Wicked Winter Showdown Switchoff 6 Rounds for time of:
Row 500m/400m
30 Box Jumps 24		 14m 17s
Performed as RX
Nora Gentry 01/24/2015 2015 Wicked Winter Showdown Slam Dunk 20 Minute AMRAP
6 Lateral Barbell Burpees
12 Alternating Front Rack Lunges 95#/65#
18 Slam Balls 50#/30#
24 Heavy Jump Ropes

This event will be performed as a relay. Each teammate must complete the entire round before the next teammate starts their round. 		7 rounds 23 reps
Performed as RX
Nora G 08/05/2014 Holland Fitness. aka Princess CF None Strength

Clean & Jerk practice, 7x2

WOD

For time:
50 DU
50 push-ups
50 box jumps
50 KBS (2 pood) / 50 deadlifts (115 lb)
50 box jumps
50 push-ups
50 DU		 25m 07s
Performed as RX
Nora G 07/19/2014 Vintage CrossFit Triple 3 Row 3,000m
300 Double Unders
Run 3 miles		 51m 38s
Performed as RX
Nora G 07/07/2014 Vintage CrossFit Annie 50-40-30-20 and 10 rep rounds of:
Double-unders
Sit-ups		 9m 55s
Performed as RX
Nora G 07/01/2014 Vintage CrossFit None EMOM 10
Even: 5 High Box Jumps
Odd: Pullup hold (chin over bar) - advanced try to get 20 sec all 5 rounds

Record box jump height		 30 in
Performed as RX
Nora G 07/01/2014 Vintage CrossFit None 3 Rounds:
30 KB Swings (53/36)
20 Step back lunges with kettlebell
10 HSPU (advanced perform 4"/2" deficit - hands on 45/25 plates)		 14m 10s
Workout Scaled
Nora G 04/14/2014 Vintage CrossFit None 3 Rounds for time of:
20 Burpees
30 Kettlebell Swings (53/36)
40 Situps
50 Squats
Rest 2 minutes between rounds		 23m 00s
Performed as RX
Nora G 04/12/2014 Vintage CrossFit None For time:
Run 200 m.
Row 800 m.
Run 400 m.
Row 400 m.
Run 800 m.
Row 200 m.
Run 400 m.
Row 400 m.
Run 200 m.
Row 800 m.		 21m 58s
Performed as RX
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