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Athlete Date Sort Location Workout Name Description Results
Red Dula 07/09/2013 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		 17m 24s
Performed as RX
Red Dula 07/05/2013 Vintage CrossFit None 5 sets of 3 position Snatch (Squat Snatch + Hang Squat from below knee + Hang Squat from above knee) 125 lbs
Performed as RX
Red Dula 07/05/2013 Vintage CrossFit None 5 rounds for total reps of:
1 minute row for calories
1 minute Power Snatch (M 95/ F65)
1 minute Box Jumps (M 30"/F 24")
Rest 1 minute between rounds		 165 reps
Performed as RX
Red Dula 06/29/2013 Vintage CrossFit Summer Challenge Floater WOD 1 minute row for meters 346 m
Performed as RX
Red Dula 06/29/2013 Vintage CrossFit Summer Challenge WOD 2 7 minute AMRAP:
12 Wall Balls (M 20/F 14)
12 Lateral Hops (M 14"/F 10")
12 Sumo deadlift high pulls (M 53/F 36)		 4 rounds 10 reps
Performed as RX
Red Dula 06/29/2013 Vintage CrossFit Summer Challenge WOD 3 Male: 10 minute cutoff
Female: 11 minute cutoff

50 Kettlebell Swings (M 36/F 25)
40 Wall Ball Situps (M 20/F 14)
30 Thrusters (M 75/F 45)
20 10m shuttle runs
10 pullups
With remaining time, perform as many double unders as possible		 147 reps
Performed as RX
Red Dula 06/17/2013 Vintage CrossFit None 800m run
40 Wall Balls (M 20/F 14)
10 Muscle Ups
600m run
30 Wall Balls (M 20/F 14)
7 Muscle Ups
400m run
20 Wall Balls (M 20/F 14)
4 Muscle Ups		 28m 58s
Workout Scaled
Red Dula 06/13/2013 Vintage CrossFit None 12 minute AMRAP:
25 Wall Balls (M 20/F 14#)
15 Ring Dips
5 Deadlifts (M 225/F 135#)
 2 rounds 3 reps
Performed as RX
Red Dula 06/11/2013 Vintage CrossFit Clean and Jerk 1RM Clean and Jerk 1RM 205 lbs
Performed as RX
Red Dula 06/10/2013 Vintage CrossFit Snatch 1RM Snatch 1RM 155 lbs
Performed as RX
Red Dula 06/07/2013 Vintage CrossFit None 7 rounds of:
12 Thrusters (M 75/F 55)
9 Toes to bar
200m run with med ball (M 20/F 14)		 28m 19s
Performed as RX
Red Dula 06/06/2013 Vintage CrossFit None Box Jump for height 48 in
Performed as RX
Red Dula 05/31/2013 Vintage CrossFit None 800m run
then
5 rounds of:
12 pistols
12 KB Swings (M 53/F 36)
then
800m run		 18m 36s
Workout Scaled
Red Dula 05/31/2013 Vintage CrossFit None 5 sets of 1 Clean 1st Pull (to knee) + 1 Clean Pull Shrug + 1 Squat Clean (up to 80% of 1RM squat clean - bar touches ground between each part of complex 155 lbs
Performed as RX
Red Dula 05/29/2013 Vintage CrossFit None 3 rounds of:
25 Jumping Lunges
15 Ring Pushups
5 Power Snatch (M 135/F 95)		 9m 56s
Performed as RX
Red Dula 04/05/2013 Vintage CrossFit CrossFit Games Open 13.5 Complete as many rounds and reps as possible in 4 minutes of:
100 pound Thruster, 15 reps
15 Chest to bar Pull-ups

If 90 reps (3 rounds) are completed in under 4 minutes, time extends to 8 minutes.
If 180 reps (6 rounds) are completed in under 8 minutes, time extends to 12 minutes.
If 270 reps (9 rounds) are completed in under 12 minutes, time extends to 16 minutes.
Etc.		 1 rounds 7 reps
Performed as RX
Red Dula 04/02/2013 Vintage CrossFit None 12 min AMRAP:
4 Shoulder (strict) press (75/55)
8 Sumo deadlift high pulls
12 Front Squats		 5 rounds 13 reps
Performed as RX
Red Dula 04/01/2013 Vintage CrossFit Elizabeth 21-15-9 reps of:
Clean 135 pounds
Ring dips		 6m 30s
Workout Scaled
Red Dula 04/01/2013 Vintage CrossFit None Clean and Jerk 2-2-2-2-2-2-2-2-2-2 140-140-140-140-140-140-140-140-140-140 lbs
Performed as RX
Red Dula 04/01/2013 Vintage CrossFit None 5 rounds for time of:
30 squats
20 double unders
10 ring pushups		 11m 56s
Performed as RX
Red Dula 04/01/2013 Vintage CrossFit None Front Squat 3-3-3-3-3
with 2 second pause at the bottom		 95-115-135-155-115 lbs
Performed as RX
Red Dula 03/29/2013 Vintage CrossFit CrossFit Games Open 13.4 Complete as many reps as possible in 7 minutes following the rep scheme below:
135 pound Clean and jerk, 3 reps
3 Toes-to-bar
135 pound Clean and jerk, 6 reps
6 Toes-to-bar
135 pound Clean and jerk, 9 reps
9 Toes-to-bar
135 pound Clean and jerk, 12 reps
12 Toes-to-bar
135 pound Clean and jerk, 15 reps
15 Toes-to-bar
135 pound Clean and jerk, 18 reps
18 Toes-to-bar...
This is a timed workout. If you complete the round of 18, go on to 21. If you complete 21, go on to 24, etc.		 47 reps
Performed as RX
Red Dula 03/27/2013 Vintage CrossFit Isabel For time:
Snatch 135 pounds, 30 reps

Use 95 pounds, 65 pounds or broomstick as needed.		 1m 58s
Workout Scaled
Red Dula 03/27/2013 Vintage CrossFit None EMOM for 10 Minutes @ 70%

Power Snatch: 3-3-3-3-3-3-3-3-3-3		 100-100-100-100-100-100-100-100-100-100 lbs
Performed as RX
Red Dula 03/27/2013 Vintage CrossFit None 12 minutes to establish 1RM Squat Clean Thruster 95-125-145-165-175 lbs
Performed as RX
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