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Athlete Date Sort Location Workout Name Description Results
Red Dula 11/15/2013 Vintage CrossFit None For time:
30 Sandbag ground to shoulder (alternating) 50/30
30 HR Pushups
15 Toe to bar
20 Sandbag g2s
20 HR PU
15 Toe to bar
10 sandbag g2s
10 HR PU		 7m 30s
Workout Scaled
Red Dula 11/14/2013 Vintage CrossFit None 3 RFT
20 Cal Row
20 Wall Balls
2/4 Rope Climbs
200m run		 14m 51s
Workout Scaled
Red Dula 11/12/2013 Vintage CrossFit Grace 135 pound Clean and Jerk, 30 reps 4m 39s
Performed as RX
Red Dula 11/12/2013 Vintage CrossFit Grace 135 pound Clean and Jerk, 30 reps 4m 39s
Performed as RX
Red Dula 11/11/2013 Vintage CrossFit None Push Press 8-8-8 115-135-155 lbs
Performed as RX
Red Dula 10/29/2013 Vintage CrossFit None 10m AMRAP
12 Box Jumps (30/24)
8 Power Snatch (95/65)
4 Burpee Pullup or 4 Burpee Bar Muscle Ups (advanced)		 4 rounds 0 reps
Performed as RX
Red Dula 10/29/2013 Vintage CrossFit None Power Snatch 5RM 135 lbs
Performed as RX
Red Dula 10/28/2013 Vintage CrossFit None 15m AMRAP
200m run
15 Ring Pushups
15 Back Squats (115/75)
15 KB Swings (53/36)		 2 rounds 17 reps
Performed as RX
Red Dula 10/25/2013 Vintage CrossFit Randy 75 pound Power snatch, 75 reps for time. 7m 43s
Performed as RX
Red Dula 10/23/2013 Vintage CrossFit Karen For time:
150 Wallball shots, 20 pound ball		 11m 06s
Performed as RX
Red Dula 10/22/2013 Vintage CrossFit None For time:
Row 1000m
40 alternating sandbag stepups onto 24/20" box w/ 50/30# sandbag
20 sandbag bear hug squats
5 rope climbs
10 sandbag bear hug squats
20 alternating sandbag stepups
Row 500m		 16m 12s
Workout Scaled
Red Dula 10/21/2013 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 20 reps
Performed as RX
Red Dula 10/21/2013 Vintage CrossFit None Overhead Squat 3-3-2-2-1-1 95-125-135-155-185 lbs
Performed as RX
Red Dula 10/15/2013 Vintage CrossFit Fight Gone Bad Three rounds of:
Wall-ball, 20 pound ball, 10 ft target (Reps)
Sumo deadlift high-pull, 75 pounds (Reps)
Box Jump, 20" box (Reps)
Push-press, 75 pounds (Reps)
Row (Calories)

In this workout you move from each of five stations after a minute.The clock does not reset or stop between exercises. This is a five-minute round from which a one-minute break is allowed before repeating. On call of "rotate", the athletes must move to next station immediately for best score. One point is given for each rep, except on the rower where each calorie is one point.		 222 reps
Performed as RX
Red Dula 10/14/2013 Vintage CrossFit Elizabeth 21-15-9 reps of:
Clean 135 pounds
Ring dips		 28m 04s
Performed as RX
Red Dula 10/14/2013 Vintage CrossFit None Split Jerk 1-1-1-1-1 135-185-215-215-225 lbs
Performed as RX
Red Dula 10/11/2013 Vintage CrossFit None 10m AMRAP
5-10-15-20, etc reps
Double Unders
KB Swings (53/36)
Push Ups		 4 rounds 35 reps
Performed as RX
Red Dula 10/11/2013 Vintage CrossFit None Back Squat 10
Back Squat 8
Back Squat 5-5		 95 lbs
135 lbs
205-205 lbs
Performed as RX
Red Dula 10/07/2013 Vintage CrossFit None Deadlift 5-5 (warm up sets)
Deadlift 3-3-3		 135-225 lbs
305-325-325 lbs
Performed as RX
Red Dula 10/04/2013 Vintage CrossFit None 3 sets
1 Hang Power Snatch (OK to drop bar)
1 Power Snatch
1 Overhead Squat

3 sets
1 Hang Squat Snatch
1 Squat Snatch		 95-115-145 lbs
135 lbs
Performed as RX
Red Dula 10/03/2013 Vintage CrossFit None 3 sets
1 Hang Power Clean
1 Power Clean
1 Front Squat
I Jerk (Push or Split)

3 sets
1 Hang Squat Clean
1 Squat Clean
1 Jerk (Push or Split)		 155-175-195 lbs
135-155-155 lbs
Performed as RX
Red Dula 10/03/2013 Vintage CrossFit None 7m AMRAP
10 toe to bar
20 jumping lunges
30 situps		 3 rounds 2 reps
Performed as RX
Red Dula 09/09/2013 Vintage CrossFit None 5 Rounds for time:
15 Power Snatch (75/55)
7 Burpees (6" reach)
1 Rope Climb		 12m 11s
Workout Scaled
Red Dula 07/18/2013 Vintage CrossFit None Back Squat 5 reps
Back Squat 3-3 reps
Back Squat 2-2 reps		 135-155-185-235-255 lbs
Performed as RX
Red Dula 07/16/2013 Vintage CrossFit None With a partner:
400m run together
100 Kettlebell Swings (53/36) (partner holds feet 6" off the ground)
1000m row (partner holds barbell overhead (65#/35#)
60 Thrusters (65#/45#) (partner holds pushup)		 16m 40s
Performed as RX
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