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Athlete Date Sort Location Workout Name Description Results
Valerie J Scott 09/11/2013 Vintage CrossFit None 2 rounds for time:
25 Deadlifts (135/95)
20 Back Squats
15 Push Jerks

Begin, end, and split each movement of WOD with 25 double unders (7 x 25 DU total)		 20m 00s
Workout Scaled
Valerie J Scott 09/11/2013 Vintage CrossFit None Row 1km 5m 07s
Performed as RX
Valerie J Scott 09/10/2013 RHS None Partner workout
3 RFT
partner 1 - run 400 meters while partner 2 does squats
partner 2 - run 400 meters while partner 1 does squats
partner 1 - run 400 meters while partner 2 does burpees
partner 2 - run 400 meters while partner 1 does burpees
rest 2 minutes
 34m 58s
Performed as RX
Valerie J Scott 09/09/2013 Vintage CrossFit None 5 Rounds for time:
15 Power Snatch (75/55)
7 Burpees (6" reach)
1 Rope Climb		 26m 02s
Workout Scaled
Valerie J Scott 09/08/2013 Memorial Park None 3 miles 43m 40s
Performed as RX
Valerie J Scott 09/07/2013 Vintage CrossFit CrossFit Baseline For time:
500m row
40 squats
30 situps
20 pushups
10 pullups		 7m 02s
Workout Scaled
Valerie J Scott 09/06/2013 Vintage CrossFit Smykowski For time:
Run 6k
60 Burpee pull-ups

If you've got body armor or a thirty pound vest, wear it.		 49m 23s
Workout Scaled
Valerie J Scott 09/04/2013 Vintage CrossFit None AMRAP 10 min
2-4-6-8...etc
Front Squats (165/105)
KB Swings (70/53)
Ring Dips		 10 rounds 6 reps
Workout Scaled
Valerie J Scott 09/03/2013 Vintage CrossFit None 21-15-9
Deadlift (225/135)
Box Jumps (24/20)
Knees to Elbow		 16m 16s
Workout Scaled
Valerie J Scott 09/02/2013 Vintage CrossFit Hotshots 19 Six rounds for time of:
30 Squats
135 pound Power clean, 19 reps
7 Strict Pull-ups
Run 400 meters		 54m 40s
Workout Scaled
Valerie J Scott 08/31/2013 Vintage CrossFit Challenge baseline 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		 27 reps
Performed as RX
Valerie J Scott 08/31/2013 Vintage CrossFit Challenge baseline part 2 Thruster 3RM 75 lbs
Performed as RX
Valerie J Scott 08/30/2013 Vintage CrossFit Nasty Girls 3 rounds for time of:
50 Squats
7 Muscle-ups
135 pound Hang power cleans, 10 reps		 24m 05s
Workout Scaled
Valerie J Scott 08/30/2013 Vintage CrossFit None Push Press 5-5-5-5-5
Climbing in weight		 75 lbs
Performed as RX
Valerie J Scott 08/18/2013 Alexander Duessen Park Sprint Triathlon Swim 15:11
Bike 50:43.5
Run 43:00.6		 1h 54m 47s
Performed as RX
Valerie J Scott 08/15/2013 Vintage CrossFit None 12 minute EMOM
Even: 2 Deadlifts (touch and go) - no higher than 85% of 1RM, these should be smooth reps, not a 2RM
Odd: 30sec of double unders (max of 40 DU)		 145# lbs
Performed as RX
Valerie J Scott 08/15/2013 Vintage CrossFit None 4 rounds:
8 burpees (6" reach standard)
8 toes to bar
8 jumping lunges
8 wall balls (11'/9' targets)		 09m 59s
Workout Scaled
Valerie J Scott 08/12/2013 Vintage CrossFit None 3 rounds:
8 Burpee Pullups
12 Ring Dips
87 squats
then
26 Sumo deadlift high pulls (115/75)

Beginners should scale to 2 rounds.		 26m 41s
Workout Scaled
Valerie J Scott 08/09/2013 Vintage CrossFit None AMRAP 8
7 Power Snatch (115/75)
14 Chest to bar pullups
21 box jumps (24/20)		 1 rounds 35 reps
Workout Scaled
Valerie J Scott 08/06/2013 Vintage CrossFit None 1 RFT
25 thruster (95/65)
25 toe to bar
25 box jumps (24/20)
25 toe to bar
25 thruster		 13m 13s
Workout Scaled
Valerie J Scott 08/05/2013 Vintage CrossFit None 3 RFT:
10 Clean and Jerk (135/95)
20m overhead walking lunge (45/25)
30 double unders		 13m 13s
Workout Scaled
Valerie J Scott 08/05/2013 Vintage CrossFit None Back Squat 10 @ 65%
Back Squat 8 @ 70%
Back Squat 6 @ 75%
Back Squat 4 @ 80%		 80 lbs
Performed as RX
Valerie J Scott 08/03/2013 Vintage CrossFit Row Half Marathon Row 21,097 meters 2h 30m 59s
Performed as RX
Valerie J Scott 08/02/2013 Vintage CrossFit None 1 minute Airdyne for calories 19 reps
Performed as RX
Valerie J Scott 08/02/2013 Vintage CrossFit None 800m run
15 Deadlifts (M 275/F 185)
15 Ring Dips
400m run
10 Deadlifts (M 275/F 185)
10 Ring Dips
200m run
5 Deadlifts (M 275/F 185)
5 Ring Dips		 25m 00s
Workout Scaled
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