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Athlete Date Sort Location Workout Name Description Results
Valerie J Scott 11/18/2013 Vintage CrossFit None 8m EMOM Clean Complex - all touch and go
1 Clean 1st Pull (to just above the knee)
1 Clean 2nd Pull (shrug from the waist, straight arms)
1 Power Clean		 85 lbs
Performed as RX
Valerie J Scott 11/18/2013 Vintage CrossFit None 2 RFT
5 Rounds of "The Chief":
3 Power Cleans, 135/95
6 Pushups
9 Squats
then 800m run (two runs total)		 24m 00s
Workout Scaled
Valerie J Scott 10/29/2013 RHS None 3 rounds
200 m 1 min rest
400 m 90 sec rest
600 m 2 min rest		 42m 20s
Performed as RX
Valerie J Scott 10/28/2013 Vintage CrossFit None 15m AMRAP
200m run
15 Ring Pushups
15 Back Squats (115/75)
15 KB Swings (53/36)		 2 rounds 38 reps
Workout Scaled
Valerie J Scott 10/25/2013 Vintage CrossFit Friday Night Lights October 60 minute AMRAP
Run 1200m
10 KB Swings
15 Steps Walking Lunge with kettlebell, held any way
20 Pushups
25 Situps		 3 rounds 40 reps
Performed as RX
Valerie J Scott 10/23/2013 Vintage CrossFit Karen For time:
150 Wallball shots, 20 pound ball		 11m 35s
Workout Scaled
Valerie J Scott 10/22/2013 RHS None 3.14 miles 43m 07s
Performed as RX
Valerie J Scott 10/21/2013 Vintage CrossFit None Overhead Squat 3-3
Overhead Squat 2-2
Overhead Squat 1-1		 65 lbs
Performed as RX
Valerie J Scott 10/21/2013 Vintage CrossFit Lift Up Luke 5 MIN AMRAP
4 Power Cleans: 155 lbs. men/105 lbs. women
24 Double Unders
10 Pull-Ups		 2 rounds 0 reps
Workout Scaled
Valerie J Scott 10/19/2013 Vintage CrossFit None 3 rft 500 meter row, 400 meter run 1 min rest
Rest 5 minutes
3 rft 250 m row 200 m run 30 second rest		 37m 23s
Performed as RX
Valerie J Scott 10/18/2013 Vintage CrossFit The Fittest Games Lottery WOD 3 3 RFT
15 Toe to bar
15 Shoulder to overhead (115/85)
15 Burpee over bar (lateral or facing bar)		 13m 56s
Workout Scaled
Valerie J Scott 10/17/2013 Memorial Park None 3 miles 40m 14s
Performed as RX
Valerie J Scott 10/16/2013 Vintage CrossFit None 5 rounds for total reps
1 minute of burpees to 6" reach
1 minute Ring Muscle Ups (or C2B or regular pullups)
1 minute rest		 62 reps
Workout Scaled
Valerie J Scott 10/14/2013 Vintage CrossFit Elizabeth 21-15-9 reps of:
Clean 135 pounds
Ring dips		 11m 25s
Workout Scaled
Valerie J Scott 10/14/2013 Vintage CrossFit None Split Jerk 1-1-1-1-1 85 lbs
Performed as RX
Valerie J Scott 10/13/2013 Lamar None 10x hollow sprint, 40 yd burst/20 yd coast/40 yd burst, minimal rest in between
100 sit up/crunch combo
1200 m run
Core: planks, bicycles, leg lifts		 40m 00s
Performed as RX
Valerie J Scott 10/12/2013 Spott's Park None 50 lunges
run `600 Meters (?)
50 Squats
run `600 Meters (?)
50 push ups
run `600 Meters (?)
200 flutter kicks
run `600 Meters (?)
sandbag carry up a hill on the way out and down the hill on the way back on each run		 40m 00s
Performed as RX
Valerie J Scott 10/10/2013 Vintage CrossFit None 15-12-9
Thrusters (135/95)
Sumo Deadlift High Pulls		 7m 21s
Workout Scaled
Valerie J Scott 10/09/2013 Vintage CrossFit None 12m AMRAP
20 steps Single KB Overhead Walking Lunge (Right hand) - 53/36
20 Toe to bar
20 steps Single KB Overhead Walking Lunge (Left hand)
20 Push Press (95/65)		 1 rounds 50 reps
Workout Scaled
Valerie J Scott 10/09/2013 Vintage CrossFit None 90s max effort 10m shuttle runs (both hands touch across the line)
90s rest
60s max effort 10m shuttle runs
60s rest
30s max effort 10m shuttle runs

Record total # of runs		 26 reps
Performed as RX
Valerie J Scott 10/08/2013 RHS None Death by 10 Meters
EMOM
increase 1 rep of 10 meters		 13 reps
Performed as RX
Valerie J Scott 10/07/2013 Vintage CrossFit None For time:
400m run
10 Bar Muscle Ups
20 Burpee Box Jumps (24/20) (Big tire outside is 24" and medium height tire is 20")
30 Back Squats (135/95) - taken from the ground
400m run		 18m 15s
Workout Scaled
Valerie J Scott 10/07/2013 Vintage CrossFit None Deadlift 5-5 (warm up sets)
Deadlift 3-3-3		 165 lbs
Performed as RX
Valerie J Scott 10/06/2013 Lamar None 4 x width of football field repeat eight times 2,000 m
Performed as RX
Valerie J Scott 10/05/2013 Vintage CrossFit None 2 mile time trial 28m 03s
Performed as RX
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