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Athlete Date Sort Location Workout Name Description Results
Nora Gentry 09/22/2016 Vintage CrossFit None Back Squat 3-3-3 @ 90% 135 lbs
Performed as RX
Nora Gentry 09/22/2016 Vintage CrossFit None AMRAP 8
800m run buy in
then with remaining time
15 Wall Balls
10 Kettlebell Swings, 70/53		 3 rounds 19 reps
Workout Scaled
Nora Gentry 09/12/2016 Vintage CrossFit None For time (15 minute cap)
10-8-6-4-2
Squat Clean 135/95
50-40-30-20-10
Double Unders

Advanced
10-8-6-4-2 Squat Clean 165/115
100-80-60-40-20 Double Unders		 6m 47s
Workout Scaled
Nora Gentry 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		 17m 30s
Performed as RX
Nora Gentry 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 44 reps
Performed as RX
Nora Gentry 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.		 9m 33s
Performed as RX
Nora Gentry 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)		 4m 0s
Performed as RX
Nora Gentry 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)		 5m 21s
Performed as RX
Nora Gentry 09/09/2016 2016 Spicy Summer Showdown BIke Clean Ladder Rd3 For time, one round each:
13 minute cap
Bike 30/18 Calories
12 Cleans over the shoulder (100/70)		 6m 53s
Performed as RX
Nora Gentry 09/05/2016 Vintage CrossFit DVB For time:
Run 1 mile with a 20-lb. medicine ball
Then, 8 rounds of:
10 wall-ball shots
1 rope ascent
Run 800 meters with a 20-lb. medicine ball
Then, 4 rounds of:
10 wall-ball shots
1 rope ascent
Run 400 meters with a 20-lb. medicine ball
Then, 2 rounds of:
10 wall-ball shots
1 rope ascent		 34m 03s
Workout Scaled
Nora Gentry 09/03/2016 Vintage CrossFit None 15 minutes
Build to a heavy 5-rep deadlift		 165 lbs
Performed as RX
Nora Gentry 09/03/2016 Vintage CrossFit CrossFit.com 160822 From 0:00-3:00, perform 3 rounds of:
3 pull-ups
6 push-ups
9 squats
From 3:00-6:00, perform 3 rounds of:
4 pull-ups
8 push-ups
12 squats
From 6:00-9:00, perform 3 rounds of:
5 pull-ups
10 push-ups
15 squats
From 9:00-12:00, perform 3 rounds of:
6 pull-ups
12 push-ups
18 squats

Etc.

Continue for as long as possible until you cannot complete 3 rounds within the 3-minute window. Every 3 minutes add 1 additional pull-up, 2 additional push-ups and 3 additional squats.		 3 rounds 74 reps
Performed as RX
Nora Gentry 09/02/2016 Vintage CrossFit None 3 Rounds
Run 400m
10 Clean and Jerks 135/95		 9m 06s
Workout Scaled
Nora Gentry 09/02/2016 Vintage CrossFit None Shoulder Press 3 @ 75%
Shoulder Press 3-3-3-3 @ 80%		 65 lbs
Performed as RX
Nora Gentry 09/01/2016 Vintage CrossFit None Row 1000m
21 Overhead Squats 95/65
21 GHD Situps
Row 750m
15 Overhead Squats 95/65
15 GHD Situps
Row 500m
9 Overhead Squats 95/65
9 GHD Situps		 18m 11s
Workout Scaled
Nora Gentry 08/30/2016 Vintage CrossFit None 20-15-10-5 reps of
Burpee Box Jump Overs 24/20
Toes to Bar		 8m 57s
Performed as RX
Nora Gentry 08/29/2016 Vintage CrossFit None 10 RFT
20 Double Unders
10 Squats
10 Kettlebell Swings 53/35		 11m 56s
Performed as RX
Nora Gentry 08/29/2016 Vintage CrossFit None Back Squat 4-4-4 @ 77.5% 130 lbs
Performed as RX
Nora Gentry 08/29/2016 Vintage CrossFit None Max Effort Unbroken Perfect Pushups 10 reps
Performed as RX
Nora Gentry 08/25/2016 Vintage CrossFit None 5 rounds for time
Run 400m
Rest 2:00		 15m 04s
Performed as RX
Nora Gentry 08/21/2016 Vintage CrossFit Brandi and Chad Bday WOD 2 RFT
Run 800m
19 KB swings
81 medball Situps
Run 800m
17 push-ups
890 m row		 36m 30s
Performed as RX
Nora Gentry 08/19/2016 Vintage CrossFit None For time
15-10-5
Handstand Pushups
Power Cleans, 155/105

Advanced: 30-20-10 HSPU		 12m 24s
Workout Scaled
Nora Gentry 08/19/2016 Vintage CrossFit None 4 rounds
Row 25/18 Cal
Rest 2:00		 4m 22s
Performed as RX
Nora Gentry 08/17/2016 Vintage CrossFit None 5 RFT
16 Med Ball Squat Cleans, 20/14
8 Push Press 135/85		 7m 00s
Workout Scaled
Nora Gentry 08/16/2016 Vintage CrossFit None 5 Work Sets
1 High Hang Power Clean + 2 Power Cleans, drop between reps		 95 lbs
Performed as RX
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