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Athlete Date Sort Location Workout Name Description Results
Sarah Nash 07/27/2013 Vintage CrossFit None 8 rounds of Tabata Squats
1 minute rest
8 rounds of Tabata Situps
1 minute rest
8 rounds of Tabata Pushups

Score is total of lowest tabata score		 32 reps
Performed as RX
Sarah Nash 07/25/2013 Vintage CrossFit VW 35 Wall Balls (M 20/F 14)
then
3 rounds
12 Power Cleans (M 95/F 65)
12 Pullups
then
400m run with wall ball
then
3 rounds
12 thrusters (M 95/F 65)
12 bar facing burpees
then
55 kettlebell swings (M 53/F 36)		 34m 48s
Workout Scaled
Sarah Nash 07/24/2013 Vintage CrossFit None 21-15-9 reps of:
Wall Ball 2-for-1s (M 20/F 14)
Toes to bar		 9m 55s
Workout Scaled
Sarah Nash 07/22/2013 Vintage CrossFit None 10-9-8-...-3-2-1 reps of:
Power Clean (M 135/F 95)
Kettlebell Swings (53/36)
Pullups

Advanced: 145# Power Cleans and C2B Pullups		 18m 15s
Workout Scaled
Sarah Nash 07/15/2013 Vintage CrossFit None 3 rounds:
20 Burpee Box Jump Overs (M 24"/F 20")
13 Ring Dips
2 Rope Climbs 		15m 25s
Workout Scaled
Sarah Nash 07/10/2013 Vintage CrossFit None For time:
50 steps walking lunge
30 pullups
50 situps
30 overhead squats (M 95/F 65)
50 hand release pushups
30 knees to elbow
50 wall balls (M 20/F 14)		 25m 11s
Workout Scaled
Sarah Nash 07/06/2013 Vintage CrossFit None 2 mile AirDyne
75 Kettlebell Swings (M 53/F 36)
1000m row
60 Wall Balls (M 20/F 14)
800m run
45 pullups		 42m 50s
Workout Scaled
Sarah Nash 07/02/2013 Vintage CrossFit None 5 rounds:
8 Thrusters (M 95/F 65)
8 Burpees
8 Toes to bar		 13m 48s
Workout Scaled
Sarah Nash 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		 143 reps
Performed as RX
Sarah Nash 06/29/2013 Vintage CrossFit Summer Challenge Floater WOD 1 minute row for meters 267 m
Performed as RX
Sarah Nash 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 27 reps
Performed as RX
Sarah Nash 06/28/2013 Vintage CrossFit Summer Challenge WOD 1 2 rounds of:
200m run
50' burpee broad jumps
50' bear crawl
100m run
25 squats
25 lunges
hill maze

Perform one of two rounds carrying wall ball		 18m 24s
Performed as RX
Sarah Nash 06/18/2013 Vintage CrossFit None 3 rounds:
5 Squat Cleans (M 165/F 95)
15 Toes to Bar
50 Double Unders		 19m 04s
Workout Scaled
Sarah Nash 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		 30m 00s
Workout Scaled
Sarah Nash 06/14/2013 Vintage CrossFit Danny As many rounds as possible in 20 min of:
30 Box Jumps (M 24"/F 20")
20 Push Press (M 115/F 75)
30 pull-ups		 2 rounds 19 reps
Workout Scaled
Sarah Nash 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#)
 3 rounds 13 reps
Workout Scaled
Sarah Nash 06/12/2013 Vintage CrossFit CrossFit Iron City Chipper 1000m Row
50 Box Jumps (M 20/F 16")
40 Situps
30 Kettlebell Swings (M 53/F 36)
20 Clean and Jerks (M 95/F 65)
10 Overhead Squats (M 95/F 65)		 18m 34s
Workout Scaled
Sarah Nash 06/05/2013 Vintage CrossFit None 10 minute AMRAP:
15 burpees
15 pullups
15 Step Walking lunge with kettlebell (36/25)		 2 rounds 15 reps
Workout Scaled
Sarah Nash 06/05/2013 Vintage CrossFit None Back Squat 3-3-3-3-3 with slow descent, 3 second hold at bottom, fast up. 60-70% of 1RM 55 lbs
Performed as RX
Sarah Nash 06/03/2013 Vintage CrossFit Push Jerk 5RM Push Jerk 5-5-5 65 lbs
Performed as RX
Sarah Nash 06/03/2013 Vintage CrossFit None 3 rounds:
10 Hang Power Clean (M 155/F 105)
15 Box Jump Overs (M 24/F 20)
500m row or 400m run or 30 burpees (must perform all 3 during WOD, but can be done in any order)		 19m 50s
Workout Scaled
Sarah Nash 05/29/2013 Vintage CrossFit None 3 rounds of:
25 Jumping Lunges
15 Ring Pushups
5 Power Snatch (M 135/F 95)		 10m 43s
Workout Scaled
Sarah Nash 05/28/2013 Vintage CrossFit None 4 Rounds
7 Deadlifts (M 275/F 185)
14 Med Ball Situps (facing wall, must bounce ball off wall - M 20/F 14)
400m run		 14m 45s
Workout Scaled
Sarah Nash 04/18/2013 Vintage CrossFit None Row 500m
21 Push Press (M 115/F 85)
Row 500m
18 Push Press
Row 500m
15 Push Press
Row 500m
12 Push Press		 17m 56s
Workout Scaled
Sarah Nash 04/17/2013 Vintage CrossFit None 3 minute AMRAP:
20 Wall Balls (M 20/F 14)
20 Deadlifts (M 95/F 65)
20 Medicine ball situps (M 20/F 14)
20 OHS (M 95/F 65)
20 Calorie Row		 60 reps
Performed as RX
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