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Tessa Evans 06/05/2015 2015 Vintage Summer Series Week 1 WOD 2 2 members (Male or Female)

Athlete 1:
13 min AMRAP
100 Double Unders
2500 / 2000 meter Row
Box Jump Overs (24/20)

- 1 Min Transition -

Athlete 2:
13 min AMRAP
100 Double Unders
2500 / 2000 meter Row
Box Jump Overs (24/20)

*Athletes get credit for a rep every 25 / 20m rowed		 436 reps
Performed as RX
Tessa Evans 05/14/2015 Vintage CrossFit None 10x2 Squat Clean @ 70-80% 1RM, drop each rep. 105 lbs
Performed as RX
Tessa Evans 05/14/2015 Vintage CrossFit None AMRAP 14
Row 100m-200m-300m-etc
Wall Balls 10-20-30-etc		 4 rounds 500 reps
Performed as RX
Tessa Evans 05/04/2015 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		 15m 18s
Performed as RX
Tessa Evans 05/04/2015 Vintage CrossFit None 10 minutes to establish max lift
3 Deadlifts + 2 Hang Power Cleans + 1 Shoulder to Overhead		 100 lbs
Performed as RX
Tessa Evans 04/20/2015 Vintage CrossFit None 5 RFT
6 Burpee Box Jumps (20/16")
12 Overhead Squats (75/55)		 8m 03s
Performed as RX
Tessa Evans 04/02/2015 Vintage CrossFit None 3 RFT
35 Kettlebell Swings (53/35)
25 Front Squats (75/55)		 11m 49s
Performed as RX
Tessa Evans 04/01/2015 Vintage CrossFit None 7 RFT
7 Bar Facing Burpees
7 Clean and Jerks (95/65)		 12m 59s
Performed as RX
Tessa Evans 03/03/2015 Vintage CrossFit None Hang Squat Clean 3-3-3-3-3 100 lbs
Performed as RX
Tessa Evans 02/27/2015 Vintage CrossFit CrossFit Open 15.1A 1-rep-max clean and jerk
6-minute time cap		 115 lbs
Performed as RX
Tessa Evans 02/27/2015 Vintage CrossFit CrossFit Open 15.1 Complete as many rounds and reps as
possible in 9 minutes of:
15 toes-to-bars
10 deadlifts (115 / 75 lb.)
5 snatches (115 / 75 lb.)		 2 rounds 12 reps
Performed as RX
Tessa Evans 02/11/2015 Vintage CrossFit Shoulder Press 1RM Shoulder Press 1-1-1-1-1 80 lbs
Performed as RX
Tessa Evans 02/11/2015 Vintage CrossFit None 15 Shoulder to Overhead, 135/95
50 Double Unders
12 Shoulder to Overhead, 135/95
40 Double Unders
9 Shoulder to Overhead, 135/95
30 Double Unders
6 Shoulder to Overhead, 135/95
20 Double Unders
3 Shoulder to Overhead, 135/95
10 Double Unders		 6m 14s
Workout Scaled
Tessa Evans 02/09/2015 Vintage CrossFit None 3 RFT
30 Cal Row
15 Deadlifts, 225/155
30 Wall Balls		 21m 14s
Workout Scaled
Tessa Evans 02/03/2015 Vintage CrossFit None AMRAP 20
Row 100m/10 KB Swings 53/35/10 Burpees to 6" target
Row 200m/20 KB Swings/20 Burpees to 6" target
Row 300m/30 KB Swings/30 Burpees to 6" target
etc		 3 rounds 455 reps
Performed as RX
Tessa Evans 01/27/2015 Vintage CrossFit None AMRAP 10
5 Deadlifts, 275/185
7 Muscle Ups
30 Situps

Beginner scale: 7 challenging ring rows with full ROM (rings to chest)
Intermediate scale: 7 L-sit ring pullups		 4 rounds 13 reps
Workout Scaled
Tessa Evans 01/24/2015 2015 Wicked Winter Showdown Switchoff 6 Rounds for time of:
Row 500m/400m
30 Box Jumps 24		 14m 22s
Performed as RX
Tessa Evans 01/24/2015 2015 Wicked Winter Showdown Slam Dunk 20 Minute AMRAP
6 Lateral Barbell Burpees
12 Alternating Front Rack Lunges 95#/65#
18 Slam Balls 50#/30#
24 Heavy Jump Ropes

This event will be performed as a relay. Each teammate must complete the entire round before the next teammate starts their round. 		7 rounds 19 reps
Performed as RX
Tessa Evans 01/21/2015 Vintage CrossFit None 3 rounds of 3 min AMRAP, 1 min rest
20 6" Burpees
20 Kettlebell Swings 53/35
Max Reps Toes to bar

If you do not reach the toes to bar, reduce the burpees by 5 reps on the next round
 25 reps
Performed as RX
Tessa Evans 01/19/2015 Vintage CrossFit None AMRAP 7
3-6-9-etc
Clean and Jerk 155/105
1-2-3-etc
Rope Climb		 23 reps
Workout Scaled
Tessa Evans 01/14/2015 Vintage CrossFit None 2-2-2-2-2-2-2-2-2-2
Front Squat (50-60% 1RM)
*Focus on Bar Speed, short rest intervals (~30 sec)		 70 lbs
Performed as RX
Tessa Evans 01/14/2015 Vintage CrossFit None 9 Minute AMRAP
3 Squat Cleans (185/135) (Adv 225/155)
6 Box Jumps (24/20) (Int+ 30/24)
12 KB Swings (1.5/1) (Int+ 2/1.5)		 4 rounds 2 reps
Workout Scaled
Tessa Evans 01/12/2015 Vintage CrossFit None 4 Rounds
2 minute Row for Meters*
3 minute Rest
* Record total meters for each round. This should be an all out effort.		 1,945 m
Performed as RX
Tessa Evans 01/09/2015 Vintage CrossFit CrossFit Open 14.4 Complete as many rounds and repetitions as possible in 14 minutes of:
60-calorie row
50 toes-to-bars
40 wall-ball shots, 20 lb. to 10-foot target
30 cleans, 135 lb.
20 muscle-ups		 0 rounds 170 reps
Workout Scaled
Tessa Evans 01/06/2015 Vintage CrossFit None Front Squat 1RM 135 lbs
Performed as RX
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