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Athlete Date Sort Location Workout Name Description Results
Owen Raun 03/31/2014 Vintage CrossFit None Push Press 5-5
Push Press 3-3
Push Press 1-1-1		 145 lbs
Performed as RX
Owen Raun 03/31/2014 Vintage CrossFit Annie 50-40-30-20 and 10 rep rounds of:
Double-unders
Sit-ups		 12m 32s
Performed as RX
Owen Raun 03/28/2014 Vintage CrossFit CrossFit Open 14.5 21-18-15-12-9-6-3 reps of:
Thrusters, 95 / 65 lb.
Burpees		 14m 14s
Workout Scaled
Owen Raun 03/19/2014 Vintage CrossFit None For time:
15 Clean and Jerks, 155/105
15 Strict Pullups
12 Clean and Jerks, 155/105
12 Strict Pullups
9 Clean and Jerks, 155/105
9 Strict Pullups		 12m 20s
Workout Scaled
Owen Raun 03/18/2014 Vintage CrossFit None Teams of 2 partners, each partner completes 3 sets for total time of:
3 Rounds
Row 12/10 Cal
10 Wall Balls
Partner 1 completes 3 rounds of couplet, then rests while partner completes 3 rounds. Each partner completes 3 sets of 3 rounds		 24m 30s
Performed as RX
Owen Raun 03/17/2014 Vintage CrossFit None 4 Rounds for time of:
Run 400m
30 single leg jump ropes, per side
30 squats
15 burpees		 20m 25s
Performed as RX
Owen Raun 03/12/2014 Vintage CrossFit None 100 DU
80 Steps Walking Lunge
60 Pushups
40 Front Squats, 95/65
20 KB Swings, 70/53		 16m 50s
Workout Scaled
Owen Raun 03/11/2014 Vintage CrossFit None 8min AMRAP
Buy In: Men - 1000m row, Women - 800m row
then
6 Burpee Box Jumps, facing box with full hip opening on top, 24/20"
6 Toe to Bars		 4 rounds 0 reps
Performed as RX
Owen Raun 03/10/2014 Vintage CrossFit None 20 RFT
5 Wall Balls
3 Burpees
1 Clean and Jerk (165/115) 		16m 36s
Workout Scaled
Owen Raun 03/05/2014 Vintage CrossFit None 6 minutes to complete:
30 Shoulder to overhead (115/75)
30 Wall Balls
30 Pullups
If completed within 6 minutes, this becomes a 2 round WOD with a 12 minute cutoff, if that is completed, becomes an 3-round, 18 minute WOD		 135 reps
Workout Scaled
Owen Raun 03/03/2014 Vintage CrossFit None 4 rounds for time of:
Row 250m
12 Alternating box step ups with 95/65 in front rack onto 20/16" box
12 Toes to bar		 15m 11s
Workout Scaled
Owen Raun 02/28/2014 Vintage CrossFit CrossFit Open 14.1 Complete as many rounds and reps as possible in 10 minutes of:
30 double-unders
75-lb. power snatches, 15 reps		 4 rounds 41 reps
Workout Scaled
Owen Raun 02/26/2014 Vintage CrossFit None 3 rounds for time of:
21 Jumping Lunges
15 HSPU
9 Hang Power Cleans (155/105)		 11m 25s
Workout Scaled
Owen Raun 02/20/2014 Vintage CrossFit None 30 Burpees to 6" target
30 HSPU
30 Thrusters, 95/65		 11m 15s
Workout Scaled
Owen Raun 02/20/2014 Vintage CrossFit None 5 sets
2 Hang Squat Cleans + 1 Jerk		 155 lbs
Performed as RX
Owen Raun 02/19/2014 Vintage CrossFit None Back Squat 3-3-3-3-3
Climbing		 195 lbs
Performed as RX
Owen Raun 02/19/2014 Vintage CrossFit None 3 RFT
21 Sandbag ground to shoulder (alternating sides) - 50/30
7 Muscle Ups (Scale to 14 Ring Rows + 14 Dips, perform ring rows with feet elevated onto box at ring level if possible)
27 anchored, weighted situps (place sandbag on feet and hold 25/15# plate to chest)		 15m 15s
Workout Scaled
Owen Raun 02/18/2014 Vintage CrossFit None 80 Squats
60 KB Swings (53/36)
40 Steps Walking Lunge with KB
20 Single KB Clean and Jerks (all 10 with one arm, then all 10 with the other) - KB does not need to touch the ground, it should be swung into the next clean		 11m 55s
Performed as RX
Owen Raun 02/17/2014 Vintage CrossFit None 10m AMRAP
5 Squat Snatch (115/75)
15 Box Jumps, 24/20" - Open Standards, hips open on top of box with control
30 Double Unders		 2 rounds 10 reps
Workout Scaled
Owen Raun 02/14/2014 Vintage CrossFit None 15m AMRAP
10 Wall Balls
10 Burpees to 6" target
10 C2B Pullups
20 Wall Balls
10 Burpees to 6" target
10 C2B Pullups
30 WB, etc - increase by 10 WB each round, burpees and pullups stay the same		 4 rounds 15 reps
Workout Scaled
Owen Raun 02/13/2014 Vintage CrossFit None 15-12-9-12-15 reps of:
KB Swings (70/53)
Push Press (115/75)
Calorie Row		 16m 15s
Workout Scaled
Owen Raun 02/11/2014 Vintage CrossFit Wood 5 Rounds for time of:
Run 400 meters
10 Burpee box jumps, 24" box
95 pound Sumo-deadlift high-pull, 10 reps
95 pound Thruster, 10 reps
Rest 1 minute		 31m 15s
Performed as RX
Owen Raun 02/10/2014 Vintage CrossFit Cindy Complete as many rounds in 20 minutes as you can of:
5 Pull-ups
10 Push-ups
15 Squats		 14 rounds 10 reps
Performed as RX
Owen Raun 02/06/2014 Vintage CrossFit None Row 1000m 3m 28s
Performed as RX
Owen Raun 02/06/2014 Vintage CrossFit None 12-9-6-3
Deadlift (275/185)
Burpee box jump overs (24/20)		 5m 56s
Workout Scaled
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