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Trisha Seal 11/17/2018 2018 Energy Games Track and Field Cap 16

For time:

500m run
then
6 rounds of
25 Heavy Jump Rope
25 Kettlebell Walking Lunge
then
150 Kettlebell Carry

Age Group: 53/35 Front Rack Walking Lunge		 12m 19s
Performed as RX
Trisha Seal 11/17/2018 2018 Energy Games Rope Sprint For time:
25/20 Calorie Row
15 Burpee Box Jump Overs
5 Rope Climbs

Cap 6:00

Scaled & Age Group: 24/20 Box; burpee step down and step up allowed; box step ups allowed; rope climbs to 11		 4m 20s
Performed as RX
Trisha Seal 11/17/2018 2018 Energy Games 333 Interval In 3 minutes:

Bike 16/12 Calories
16 Toes to Bar
Max reps alternating Dumbbell Snatch in remaining time until reaching 80 reps

Rest 1:00 between intervals

Age Group: Toes to Bar; 35/20# Dumbbell		 11m 41s
Performed as RX
Trisha Seal 10/21/2017 2017 Energy Games Track Triplet Run 1 Lap
15 Parallette Facing Burpees
10 D-Ball Cleans, 30#
Run 1 Lap
15 Parallette Facing Burpees
10 D-Ball Cleans, 30#
Run 1 Lap
 14m 15s
Performed as RX
Trisha Seal 10/21/2017 2017 Energy Games 1K Row Row 1000m 4m 44s
Performed as RX
Trisha Seal 10/21/2017 2017 Energy Games Double Up AMRAP 8
Buy In: Row 1000m
In Remaining time AMRAP
3 Thrusters 35#
3 Pullups
6 Thrusters 35#
6 Pullups
9 Thrusters 35#
9 Pullups
12/12, 15/15, etc		 36 reps
Performed as RX
Trisha Seal 10/21/2017 2017 Energy Games Sandbag Sprint AMRAP 3: 6x180 Sandbag Sprint followed by max distance sandbag lunge
 75 ft
Performed as RX
Trisha Seal 10/21/2017 2017 Energy Games Bike Pyramid Bike 20/15 Cal
24 Hanging Knee Raise
8 Overhead Squats, 55/35
50 Double Unders
8 Overhead Squats, 55/35
24 Hanging Knee Raise
Bike 20/15 Cal		 10m 53s
Performed as RX
Trisha Seal 08/15/2017 Vintage Crossfit None AMRAP 15 Minutes
25' Back Rack Walking Lunge Steps 95/65lbs
10 Pull Ups
Row 250/200m

Beginner: 65/45; Banded Pullups
Intermediate: Rx Lunge, Scale Pullup Reps to 4-6
Advanced: Rx

Large Classes: Stationary Lunges		 5 rounds 0 reps
Performed as RX
Trisha Seal 09/05/2016 Vintage Crossfit DVB For time:
Run 1 mile with a 20-lb. medicine ball
Then, 8 rounds of:
10 wall-ball shots
1 rope ascent
Run 800 meters with a 20-lb. medicine ball
Then, 4 rounds of:
10 wall-ball shots
1 rope ascent
Run 400 meters with a 20-lb. medicine ball
Then, 2 rounds of:
10 wall-ball shots
1 rope ascent		 53m 10s
Workout Scaled