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Athlete Date Sort Location Workout Name Description Results
Owen Raun 11/16/2015 Vintage CrossFit None 5 RFT
7 Deadlifts (275/185)
30 Squats
7 Handstand pushups		 12m 26s
Workout Scaled
Owen Raun 11/10/2015 Vintage CrossFit None 5 Rounds
8 Push Jerks, 155/105
4 Sandbag Getups, alternate shoulders
Run 200m with sandbag, 50/30		 16m 30s
Workout Scaled
Owen Raun 11/07/2015 Vintage CrossFit None Build to a heavy Power Clean + Push Jerk 155 lbs
Performed as RX
Owen Raun 11/06/2015 Vintage CrossFit None AMRAP 10
5 Toes to Bar
10 Pushups
15 Squats		 7 rounds 27 reps
Performed as RX
Owen Raun 10/28/2015 None None AMRAP 10
10 Calorie Row
10 Hang Power Cleans, 135/95
10 Box Jump Overs, 24/20		 3 rounds 10 reps
Performed as RX
Owen Raun 10/28/2015 Vintage CrossFit None AMRAP 10
10 Calorie Row
10 Hang Power Cleans, 135/95
10 Box Jump Overs, 24/20		 3 rounds 10 reps
Performed as RX
Owen Raun 10/26/2015 Vintage CrossFit Fran Three rounds, 21-15- and 9 reps, for time of:
95 pound Thruster
Pull-ups		 7m 10s
Performed as RX
Owen Raun 10/22/2015 Vintage CrossFit None 3 Rounds for Time
10 KB Swings (2/1.5)
10 Box Jumps (24/20)
10 Wallballs (20/14)		 6m 15s
Performed as RX
Owen Raun 10/21/2015 Vintage CrossFit None 5 Rounds
8 Hang Squat Clean Thruster (95/65)
200m Run		 10m 24s
Performed as RX
Owen Raun 10/12/2015 Vintage CrossFit None For Time
100 Double Unders
20m Handstand Walk
25 Burpees
20m Handstand Walk
100 Double Unders
*Substitute 30m Backwards Bear Crawl for HS Walks		 10m 45s
Workout Scaled
Owen Raun 10/09/2015 Vintage CrossFit None 4 Rounds for Time:
4 Power Cleans (155/105)
4 Front Squats (155/105)
4 Shoulder to Overhead (155/105)
4 Front Rack Lunges (155/105)		 9m 00s
Workout Scaled
Owen Raun 10/08/2015 Vintage CrossFit CrossFit Games Open 12.1 Complete as many reps as possible in 7 minutes of:
Burpees

Both hands must touch a target 6 inches above reach		 84 reps
Performed as RX
Owen Raun 10/06/2015 Vintage CrossFit None 5 Sets Each for Reps
2 min AMRAP
20/18 Cal Row
AMRAP Toes to Bar
2 min Rest		 60 reps
Performed as RX
Owen Raun 09/30/2015 Vintage CrossFit Angie For time:
100 Pull-ups
100 Push-ups
100 Sit-ups
100 Squats		 29m 40s
Performed as RX
Owen Raun 09/24/2015 Vintage CrossFit None E3MOM for 15 min
3 Deadlifts ~65-75% (30X2)
10 burpees
30X2 Protocol Explosive from the ground, 2 sec pause at the top, 3 sec decent, touch and go (0 sec) Focus on positioning		 185 lbs
Performed as RX
Owen Raun 09/24/2015 Vintage CrossFit None 10 Min AMRAP
10 Deadlifts (135/95)
10 Toes to Rings*
*Sub the following if a consistent set of 10 unbroken reps is not achievable:
- Hanging Knee Raises from the rig
- Kipping Swings from the rig
(Likewise, sets of deadlifts should be unbroken, scale appropriately)
*If 10 rounds are completed in the 10 min AMRAP, stop. Completing 10 rounds is the goal.		 8 rounds 1 reps
Performed as RX
Owen Raun 09/23/2015 Vintage CrossFit Mini Murph Run 800m
50 Pull Ups
100 Push Ups
150 Air Squats
Run 800m
*Partition the Pull-ups, Push-ups, and Squats as needed, but start and end the workout with an 800m run.
*No Vest		 25m 21s
Performed as RX
Owen Raun 09/22/2015 Vintage CrossFit None 10 min AMRAP
15 Hang Squat Cleans (75/55) FB: (135/95)
15 Hang Squat Cleans (95/65) FB: (155/105)
15 Hang Squat Cleans (115/75) FB: (185/135)
15 Hang Squat Cleans (135/95) FB: (205/145)
15 Hang Squat Cleans (155/105) FB: (225/155)		 54 reps
Performed as RX
Owen Raun 09/21/2015 Vintage CrossFit None For Time
800m Run
30 Burpees
5 Rope Climbs		 9m 07s
Performed as RX
Owen Raun 09/17/2015 Vintage CrossFit None Deadlift 2-2-2-2-2-2-2-2-2-2
- Work at 60-70% 1RM (keep it the same; focus on technique/consistency)
- 30 sec rest		 205 lbs
Performed as RX
Owen Raun 09/17/2015 Vintage CrossFit None 20 min AMRAP
400m Run
Max Reps Unbroken Wall Ball (14/10)
*Start a new round any time a set of wall balls is broken
*Score is number of Wall balls		 153 reps
Performed as RX
Owen Raun 09/15/2015 Vintage CrossFit None 12 min AMRAP
12 Unbroken Hang Power Snatch (75/55)
200m Run
*All 12 HPS must be unbroken, or athlete must start the set over 		6 rounds 152 reps
Workout Scaled
Owen Raun 09/14/2015 Vintage CrossFit None 8 min AMRAP
24 Air Squats
8 Toes to Bar		 6 rounds 24 reps
Performed as RX
Owen Raun 09/10/2015 Vintage CrossFit None AMRAP 20
Row 500m
30 Pushups
30 Second L-Sit hold on paralettes (scale to tucked knee hold on paralettes or elbows and toes plank hold)		 3 rounds 500 reps
Performed as RX
Owen Raun 09/07/2015 Vintage CrossFit Glen For time:
135 pound Clean and jerk, 30 reps
Run 1 mile
15 foot Rope climb, 10 ascents
Run 1 mile
100 Burpees		 60m 03s
Workout Scaled
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