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Athlete Date Sort Location Workout Name Description Results
Valerie J Scott 12/27/2013 Vintage CrossFit None 5 sets of 3 Front Squats + 3 High Box Jumps 95 lbs
Performed as RX
Valerie J Scott 12/27/2013 Vintage CrossFit None Run 800m
15 Ring Dips
15 KB Swings (70/53)
Run 400m
20 Ring Dips
20 KB Swings
Run 200m
25 Ring Dips
25 KB Swings		 18m 18s
Workout Scaled
Valerie J Scott 12/26/2013 Vintage CrossFit None 40 Jumping Lunges
20 Pullups
20 Clean and Jerks (95/65)
30 Jumping Lunges
20 Pullups
15 Clean and Jerks (135/95)
20 Jumping Lunges
20 Pullups
10 Clean and Jerks (185/115)

20 Minute Cap		 19m 40s
Workout Scaled
Valerie J Scott 12/24/2013 Memorial Park None 3 mile walking 43m 16s
Performed as RX
Valerie J Scott 12/23/2013 Vintage CrossFit 12 Days of Christmas 12 Shuttle Runs
11 Calorie Row
10 Steps Walking Lunge
9 Deadlifts (135/95)
8 Wall Balls (20/14)
7 Situps
6 Kettlebell Swings
5 Golden Ring Pushups
4 Box Jumps (24/20)
3 Pullups
2 Burpees
1 Clean and Jerk (135/95)		 36m 05s
Workout Scaled
Valerie J Scott 12/22/2013 Memorial Park None 5K 43m 12s
Performed as RX
Valerie J Scott 12/21/2013 Vintage CrossFit None Goal - 5 RFT
25 calorie Row
10 Meter Slider
3 Burpee box overs
75 singles		 4 rounds 0 reps
Workout Scaled
Valerie J Scott 12/20/2013 Memorial Park None 9 miles 2h 15m 00s
Performed as RX
Valerie J Scott 12/19/2013 Vintage CrossFit None Run 1000m
100 Pushups
10 Power Snatch (135/95)		 15m 36s
Workout Scaled
Valerie J Scott 12/19/2013 Vintage CrossFit None Strength: 3 position snatch high to low
1 Snatch from hang, dip to just above the knee
1 Snatch from hang, dip to just below the knee
1 Snatch from Floor (touch and go)
Beg/Int should work power snatch, advanced does squat snatch		 55 lbs
Performed as RX
Valerie J Scott 12/18/2013 Vintage CrossFit None 5 rounds for total time:
10 Front Squats (115/75) - Advanced does 10 OHS
10x10m runs
10 burpees

Rest 1 minute between rounds		 17m 50s
Workout Scaled
Valerie J Scott 12/16/2013 Vintage CrossFit DT Five rounds for time of:
155 pound Deadlift, 12 reps
155 pound Hang power clean, 9 reps
155 pound Push jerk, 6 reps		 18m 03s
Workout Scaled
Valerie J Scott 12/14/2013 Vintage CrossFit Olivia 57 Reps, completed by teams of 2. Each team completes 57 reps of each movement total, not per person. Only one Buddy can perform work at a time.
1. Box Jumps, 20
2. Shoulder to Overhead, M 95, Coed 75, W 55
3. Sit ups w/ Dynamax toss, M 20, Coed 16, W 12
4. Lunges w/ dumbbell, M 35, Coed 25, W 20
5. Push-ups, Chest to ground, knees off ground, worming will be allowed
6. KB Swings, M 35, Coed 35, W 30
7. Squat w/ dumbbell M 35, Coed 25, W 20
8. BURPEES!!!! 		17m 02s
Performed as RX
Valerie J Scott 12/13/2013 Vintage CrossFit None 400m run with sandbag
30 T2B
400m run with sandbag
30 HR Pushups
15 Sandbag Getups
30 HR Pushups		 17m 42s
Workout Scaled
Valerie J Scott 12/09/2013 Vintage CrossFit None 24 C2B Pullups
20 Burpee lateral box jump overs (20/16)
18 C2B
20 Burpee lateral box jump overs
12 C2B
20 Burpee later box jump overs
6 C2B		 20m 25s
Workout Scaled
Valerie J Scott 12/08/2013 Memorial Park None 2.9 miles 39m 58s
Performed as RX
Valerie J Scott 12/07/2013 Memorial Park Trails None 5 mile trail run - Ho Chi Min 1h 38m 40s
Performed as RX
Valerie J Scott 12/03/2013 RHS None 6 x 800 m with 2 minutes rest 50m 48s
Performed as RX
Valerie J Scott 12/01/2013 Memorial Park None 2.9 miles 37m 42s
Performed as RX
Valerie J Scott 11/30/2013 Spotts Park None Hills and Shuttle Runs
15 Minute AMRAP		 5 rounds 0 reps
Performed as RX
Valerie J Scott 11/29/2013 Vintage CrossFit Jerry For time:
Run 1 mile
Row 2K
Run 1 mile		 37m 52s
Performed as RX
Valerie J Scott 11/28/2013 Galleria None 5k 43m 40s
Performed as RX
Valerie J Scott 11/24/2013 Vintage CrossFit None Overhead squat 1RM 80 lbs
Performed as RX
Valerie J Scott 11/23/2013 Vintage CrossFit None Row 1:30, rest 1:00
Row 1:30, rest :45
Row 1:30, rest :30
Row 1:30, rest :15
Row 1:30, rest :30
Row 1:30, rest :45
Row 1:30		 2251.00 km
Performed as RX
Valerie J Scott 11/22/2013 Vintage CrossFit None AMRAP 7
Wall Balls
On the minute, perform 5 Deadlifts (225/155)
Start with Wall Balls, score is total wall balls		 53 reps
Performed as RX
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