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Athlete Date Sort Location Workout Name Description Results
Safieh Nemazee 08/19/2015 Vintage CrossFit None AMRAP 12
6 Muscle Ups (9 Ring Dips for scaling)
12 Box Jumps, 30/24"
18/15 Cal Row		 3 rounds 29 reps
Workout Scaled
Safieh Nemazee 07/27/2015 Vintage CrossFit Back Squat 1RM Back Squat 1-1-1-1-1 135 lbs
Performed as RX
Safieh Nemazee 07/27/2015 Vintage CrossFit None 24-20-16-12-8 reps of:
Kettlebell Swings 53/35
Overhead Walking Lunge Steps with 50/30# slam ball overhead		 10m 46s
Workout Scaled
Safieh Nemazee 07/22/2015 Vintage CrossFit 1RM Thruster Thruster 1-1-1-1-1 (10 minutes, from the floor) 75 lbs
Performed as RX
Safieh Nemazee 07/22/2015 Vintage CrossFit Marco 3 rounds for time of:
21 pull-ups
15 handstand push-ups
9 thrusters, 135 lb.		 8m 18s
Workout Scaled
Safieh Nemazee 07/20/2015 Vintage CrossFit None 12 minutes
Beginner: Practice Overhead Squats from the rack
Intermediate: Build to heavy Power Snatch + Overhead Squat
Advanced: Build to heavy Squat Snatch + Overhead Squat		 55 lbs
Performed as RX
Safieh Nemazee 07/20/2015 Vintage CrossFit None Run 400m
21 Toes to bar
21 OHS (95/65)
Run 400m
15 T2B
15 OHS
Run 400m
9 T2B
9 OHS		 18m 08s
Workout Scaled
Safieh Nemazee 07/15/2015 Vintage CrossFit None 5 RFT
Row 15 Cal
15 Kettlebell Swings 53/35
15 Box Jumps 24/20		 16m 43s
Workout Scaled
Safieh Nemazee 07/13/2015 Vintage CrossFit None Squat Clean 1-1-1 @ 80-90%
Squat Clean 1-1-1-1 @ 90%+		 75 lbs
Performed as RX
Safieh Nemazee 07/13/2015 Vintage CrossFit None 3 RFT
12 Power Cleans, 155/105
48 Double Unders		 8m 05s
Workout Scaled
Safieh Nemazee 07/11/2015 Vintage CrossFit None Run 800m
42 Deadlifts 95/65
Run 400m
30 Hang Power Cleans 95/65
Run 200m
18 Push Press 95/65		 12m 55s
Workout Scaled
Safieh Nemazee 07/09/2015 Vintage CrossFit None 3 RFT
15 Thrusters, 95/65
12 Burpees
9 Strict Pullups

Advanced: 21 Thrusters, 15 Burpees, 9 Strict Pullups		 9m 38s
Workout Scaled
Safieh Nemazee 07/08/2015 Vintage CrossFit None Deadlift 7-7-7 @ 70%+ 85 lbs
Performed as RX
Safieh Nemazee 07/08/2015 Vintage CrossFit None AMRAP 8
12 Box Jumps 30/24"
8 Toes to Bar
4 Strict Handstand Pushups		 5 rounds 7 reps
Workout Scaled
Safieh Nemazee 06/22/2015 Vintage CrossFit None Power Snatch 2-2-2-2-2-2-2 @ 80%
Drop each rep		 45 lbs
Performed as RX
Safieh Nemazee 06/22/2015 Vintage CrossFit None AMRAP 6
5 Power Snatch 95/65
5 Overhead Squats 95/65
10 Box Jumps 24/20"		 4 rounds 0 reps
Workout Scaled
Safieh Nemazee 06/19/2015 Vintage CrossFit None Skill: Teach split jerk
Beginners - 5x3 split jerk
Intermediate+: 5 work sets of: 1 Push Press + 1 Push Jerk + 1 Split Jerk		 55 lbs
Performed as RX
Safieh Nemazee 06/19/2015 Vintage CrossFit None For total time:
Run 400m
30 Burpees to 6" target
-rest 90 sec-
Run 400m
25 Burpees to 6" target
-rest 90 sec-
Run 400m
20 Burpees to 6" target

Advanced: 20/10# weight vest		 21m 30s
Performed as RX
Safieh Nemazee 06/17/2015 Vintage CrossFit Diane 21-15-9 reps of:
225 pound Deadlift
Handstand push-ups		 6m 22s
Workout Scaled
Safieh Nemazee 06/15/2015 Vintage CrossFit None 7x2 Squat Clean, drop between reps
70% of 1RM Squat Clean		 55 lbs
Performed as RX
Safieh Nemazee 06/15/2015 Vintage CrossFit None 3 Rounds for time of:
30 Kettlebell Swings 53/35
25 Wall Balls 20/14
20 Pullups		 11m 26s
Workout Scaled
Safieh Nemazee 06/12/2015 Vintage CrossFit None Box Jump 3-3-3-3-3 30 in
Performed as RX
Safieh Nemazee 06/12/2015 Vintage CrossFit None AMRAP 12
5 Clean and Jerks, 155/105
10 Toes to Bar
15 Box Jumps 24/20		 4 rounds 1 reps
Workout Scaled
Safieh Nemazee 06/10/2015 Vintage CrossFit None AMRAP 8
1000m/800m row buy in
then
12 KB Swings 53/35
12 Squats		 5 rounds 4 reps
Workout Scaled
Safieh Nemazee 06/10/2015 Vintage CrossFit None 5x3 Power Cleans at 80%, drop between each rep
Advanced: Push Jerk after the 3rd rep		 75 lbs
Performed as RX
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