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Athlete Date Sort Location Workout Name Description Results
Owen Raun 12/22/2014 Vintage CrossFit 12 Days of CrossFit 1 Snatch, 135/95
2 Strict Chin Ups
3 Box Jumps 24/20
4 Burpees
5 Toes to bar
6 Alt Lunges with Med Ball Overhead
7 Wall Balls
8 Shuttle Runs
9 Hand Release Pushups
10 GHD Situps (Med ball situps alternative)
11 Deadlifts, 135/95
12 Thrusters, 135/95		 28m 45s
Workout Scaled
Owen Raun 12/17/2014 Vintage CrossFit None 25 Deadlift 225/135 (Adv 275/155)
Run 1 mile
25 Deadlift 225/135 (Adv 275/155)		 10m 23s
Workout Scaled
Owen Raun 12/11/2014 Vintage CrossFit None 30 Box Jumps 24/20"
Run 400m
15 Burpee Box Jumps
Run 800m
15 Burpee Box Jumps
Run 400m
30 Box Jumps		 16m 00s
Performed as RX
Owen Raun 12/10/2014 Vintage CrossFit None 45 Double Unders (Adv: Heavy Jump Ropes)
45 Power Cleans 115/75
45 Ring Pushups
45 Double Unders		 9m 54s
Workout Scaled
Owen Raun 12/08/2014 Vintage CrossFit None 800m run
then
21-15-9 reps of:
Kettlebell swings (M 70/F 53)
Burpees		 10m 54s
Performed as RX
Owen Raun 12/05/2014 None None 15 min AMRAP
5 Burpees
1 Rope Climb
30 Double Unders		 6 rounds 6 reps
Performed as RX
Owen Raun 12/04/2014 Vintage CrossFit Squat Cycle Day 4 Back Squat 3-3-3-3-3-3-3-3 @ 85% 165 lbs
Performed as RX
Owen Raun 12/04/2014 Vintage CrossFit None 7 min AMRAP
5 Power Cleans, 155/105
7 HSPU
9 Box Jumps, 24/20		 2 rounds 19 reps
Workout Scaled
Owen Raun 12/01/2014 Vintage CrossFit Helen Three rounds for time:
Run 400 meters
1 1/2 pood Kettlebell X 21 swings (or 55 pound dumbbell swing)
12 Pull-ups		 10m 47s
Performed as RX
Owen Raun 11/17/2014 Vintage CrossFit None 3 RFT
50 Double Unders
20 Power Snatch 75/55		 8m 13s
Workout Scaled
Owen Raun 11/12/2014 Vintage CrossFit None 40 Plate Pushups
30 Alternating Jumping Lunges
20 Shuttle Runs
30 Alternating Jumping Lunges
40 Plate Pushups		 10m 51s
Performed as RX
Owen Raun 10/30/2014 Vintage CrossFit Nasty Girls 3 rounds for time of:
50 Squats
7 Muscle-ups
135 pound Hang power cleans, 10 reps		 15m 58s
Workout Scaled
Owen Raun 10/27/2014 Vintage CrossFit None 21-15-9 reps for time of:
Power Clean 155/105
Bar Facing Burpees		 9m 15s
Workout Scaled
Owen Raun 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 85 reps
Performed as RX
Owen Raun 10/22/2014 Vintage CrossFit None Every 2 Minutes for as long as possible

Round 1: 0:00 2:00
20 Double Unders
2 OHS (95/65)
2 Toe to Bars
2 KB Swings (2/1.5)

Round 2: 2:00 4:00
20 Double Unders
4 OHS (95/65)
4 Toe to Bars
4 KB Swings (2/1.5)

Round 3: 4:00 6:00
20 Double Unders
6 OHS (95/65)
6 Toe to Bars
6 KB Swings (2/1.5)

Continuing in this fashion, increasing the number of OHS / Toe to Bars / KB Swings each round		 4 rounds 42 reps
Workout Scaled
Owen Raun 10/13/2014 Vintage CrossFit None Clean and Jerk 1RM 167 lbs
Performed as RX
Owen Raun 10/13/2014 Vintage CrossFit Lift Up Luke 5 MIN AMRAP
4 Power Cleans: 155 lbs. men/105 lbs. women
24 Double Unders
10 Pull-Ups		 2 rounds 5 reps
Performed as RX
Owen Raun 10/08/2014 Vintage CrossFit Fran Three rounds, 21-15- and 9 reps, for time of:
95 pound Thruster
Pull-ups		 7m 48s
Performed as RX
Owen Raun 10/02/2014 Vintage CrossFit None 3 RFT
60 Double Unders
30 Box Jumps 24/20
15 Deadlifts 225/155		 18m 14s
Workout Scaled
Owen Raun 09/29/2014 Vintage CrossFit None 5 Rounds
5 One-arm KB Clean and Jerk, each arm (advanced use two kettlebells)
20 Alternating Jumping Lunges 		10m 21s
Performed as RX
Owen Raun 09/19/2014 Vintage CrossFit None Row 1000m
30 Thrusters 115/75
50 pullups		 12m 45s
Workout Scaled
Owen Raun 09/17/2014 Vintage CrossFit None 10m EMOM, alternating between:
A) 5 Clean Grip Deadlifts, touch and go
B) One set strict ring dips 		185 lbs
Performed as RX
Owen Raun 09/17/2014 Vintage CrossFit None 50 Double Unders
then
21-15-9
Kettlebell Swings (70/53)
Burpees
then
50 Double Unders		 12m 00s
Performed as RX
Owen Raun 09/15/2014 Vintage CrossFit None 10min AMRAP
30 Squats
15 Hang Power Snatch (95/65)
Run 200m		 2 rounds 45 reps
Workout Scaled
Owen Raun 09/12/2014 Vintage CrossFit None 7 sets of clean complex: (70-80% of 1RM Power Clean)
1 Deadlift + 1 Hip High Pull + 1 Hip Power Clean + 2 Front Squats
rest ~60 sec		 115 lbs
Performed as RX
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