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Athlete Date Sort Location Workout Name Description Results
Owen Raun 02/25/2015 Vintage CrossFit None EMOM as long as possible
7 thrusters 75/55
7 pullups
7 burpees

(beginner: 5 reps, intermediate: 6 reps)		 9 rounds 3 reps
Workout Scaled
Owen Raun 02/20/2015 Vintage CrossFit None AMRAP 10
2 Deadlifts 275/185
10 Double Unders
4 Deadlifts 275/185
20 Double Unders
6 Deadlifts 275/185
30 Double Unders
8 Deadlifts 275/185
40 Double Unders
10 Deadlifts 275/185
50 Double Unders
etc continue in this pattern until 10 minutes		 6 rounds 12 reps
Workout Scaled
Owen Raun 02/18/2015 Vintage CrossFit Nate Complete as many rounds in twenty minutes as you can of:
2 Muscle-ups
4 Handstand Push-ups
8 2-Pood Kettlebell swings		 7 rounds 2 reps
Workout Scaled
Owen Raun 02/16/2015 Vintage CrossFit None 30-24-18-12-6 reps of:
10m Shuttle Runs
Plate Pushups		 13m 13s
Performed as RX
Owen Raun 02/12/2015 Vintage CrossFit None AMRAP 3 x 3
21 Thrusters 105/70
Max Reps Bar Facing Burpees
Rest 1 minute

Suggested scaling: beginners: 65/45, intermediate: 85/55		 47 reps
Workout Scaled
Owen Raun 02/10/2015 Vintage CrossFit None Run 800m
then
3 rounds
20 KB Swings, 53/35
10 Burpee Box Jumps 24/20		 11m 04s
Performed as RX
Owen Raun 02/06/2015 Vintage CrossFit None AMRAP 9
10 OHS 95/65
30 Double Unders		 3 rounds 6 reps
Workout Scaled
Owen Raun 02/05/2015 Vintage CrossFit None AMRAP 15
1 Clean and Jerk, 155/105
1 Round of Cindy
2 Clean and Jerk, 155/105
1 Round of Cindy
3 Clean and Jerk, 155/105
1 Round of Cindy
etc		 6 rounds 6 reps
Workout Scaled
Owen Raun 02/04/2015 Vintage CrossFit None 12 minute AMRAP
15 deadlifts (155/105)
15 deficit pushups, hands on 25/15# plates, chest touches floor
15 box jumps (24/20)		 4 rounds 15 reps
Performed as RX
Owen Raun 02/02/2015 Vintage CrossFit None 5 RFT
12 Thrusters 115/75
12 Toes to bar		 11m 58s
Workout Scaled
Owen Raun 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		 11m 48s
Performed as RX
Owen Raun 01/28/2015 Vintage CrossFit None 3 Rounds for time of:
75 Double Unders
50 Air Squats
25 Cal Row		 17m 11s
Performed as RX
Owen Raun 01/26/2015 Vintage CrossFit None AMRAP 15
Row 15 Cal
10 Box Jumps 30/24
5 Push Jerks, 185/125		 6 rounds 0 reps
Workout Scaled
Owen Raun 01/23/2015 Vintage CrossFit None Row 30 Cal
60 Wall Balls
Row 30 Cal		 6m 48s
Performed as RX
Owen Raun 01/22/2015 None None 3 rounds of 3 min AMRAP, 1 min rest
20 6" Burpees
20 Kettlebell Swings 53/35
Max Reps Toes to bar

If you do not reach the toes to bar, reduce the burpees by 5 reps on the next round
 22 reps
Performed as RX
Owen Raun 01/22/2015 Vintage CrossFit None 3 rounds of 3 min AMRAP, 1 min rest
20 6" Burpees
20 Kettlebell Swings 53/35
Max Reps Toes to bar

If you do not reach the toes to bar, reduce the burpees by 5 reps on the next round
 22 reps
Performed as RX
Owen Raun 01/22/2015 Vintage CrossFit None 3 RFT
10 Chest to Bar Pullups
10 Front Squats 165/110
10 Burpees		 10m 39s
Workout Scaled
Owen Raun 01/21/2015 Vintage CrossFit None Turkish Getup 3x3 per side 35 lbs
Performed as RX
Owen Raun 01/21/2015 Vintage CrossFit None 3 rounds of 3 min AMRAP, 1 min rest
20 6" Burpees
20 Kettlebell Swings 53/35
Max Reps Toes to bar

If you do not reach the toes to bar, reduce the burpees by 5 reps on the next round
 22 reps
Performed as RX
Owen Raun 01/19/2015 Vintage CrossFit None AMRAP 7
3-6-9-etc
Clean and Jerk 155/105
1-2-3-etc
Rope Climb		 24 reps
Workout Scaled
Owen Raun 01/14/2015 Vintage CrossFit None 9 Minute AMRAP
3 Squat Cleans (185/135) (Adv 225/155)
6 Box Jumps (24/20) (Int+ 30/24)
12 KB Swings (1.5/1) (Int+ 2/1.5)		 5 rounds 1 reps
Workout Scaled
Owen Raun 01/12/2015 Vintage CrossFit None 4 Rounds
2 minute Row for Meters*
3 minute Rest
* Record total meters for each round. This should be an all out effort.		 2,260 m
Performed as RX
Owen Raun 01/08/2015 Vintage CrossFit None 50 Double Unders
20 Thrusters 100/65
10 Lateral Barbell Burpees (hip opening not required)
50 Double Unders
15 Thrusters
15 Lateral Barbell Burpees
50 Double Unders
10 Thrusters
20 Lateral Barbell Burpees		 14m 24s
Workout Scaled
Owen Raun 01/07/2015 Vintage CrossFit None 3 Rounds for time of:
Run 400m
15 Power Snatch 115/75		 12m 00s
Workout Scaled
Owen Raun 12/29/2014 Vintage CrossFit Jackie 1000 meter row
45 pound Thruster, 50 reps
30 pull-ups		 9m 11s
Performed as RX
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