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Athlete Date Sort Location Workout Name Description Results
Valerie J Scott 03/13/2015 Vintage CrossFit CrossFit Open 15.3 14-minute AMRAP:
7 muscle-ups
50 wall balls
100 double-unders		 278 reps
Workout Scaled
Valerie J Scott 03/11/2015 Vintage CrossFit None Beginner version:
AMRAP 12
3 rounds of
15 Box Jumps
15 Shoulder to Overhead 45/35
then in remaining time rounds of
15 Box Jumps
15 Shoulder to Overhead 95/65

Intermediate/Advanced Version
AMRAP 12
20 Box Jumps
40 Shoulder to Overhead 45/35
20 Box Jumps
30 Shoulder to Overhead 95/65
20 Box Jumps
20 Shoulder to Overhead 135/95
20 Box Jumps
10 Shoulder to Overhead 185/125
20 Box Jumps
Max Reps Handstand Pushups		 120 reps
Workout Scaled
Valerie J Scott 02/27/2015 Vintage CrossFit CrossFit Open 15.1A 1-rep-max clean and jerk
6-minute time cap		 95 lbs
Performed as RX
Valerie J Scott 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.)		 5 rounds 2 reps
Workout Scaled
Valerie J Scott 02/23/2015 Vintage CrossFit None 50 Squats
40 Pushups
30 Box Jumps 24"/20"
20 burpees to 6" target		 8m 01s
Workout Scaled
Valerie J Scott 02/17/2015 Vintage CrossFit CrossFit Open 11.5ish AMRAP 15
5 Power Cleans 155/105
10 Toes to bar
15 Wall Balls		 4 rounds 13 reps
Workout Scaled
Valerie J Scott 02/12/2015 Vintage CrossFit None AMRAP 3 x 3
21 Thrusters 105/70
Max Reps Bar Facing Burpees
Rest 1 minute

Suggested scaling: beginners: 65/45, intermediate: 85/55		 64 reps
Workout Scaled
Valerie J Scott 02/07/2015 Vintage CrossFit Loredo Six rounds for time of:
24 Squats
24 Push-ups
24 Walking lunge steps
Run 400 meters		 44m 08s
Workout Scaled
Valerie J Scott 02/04/2015 Vintage CrossFit None 12 minute AMRAP
15 deadlifts (155/105)
15 deficit pushups, hands on 25/15# plates, chest touches floor
15 box jumps (24/20)		 3 rounds 0 reps
Workout Scaled
Valerie J Scott 02/02/2015 Vintage CrossFit None 5 RFT
12 Thrusters 115/75
12 Toes to bar		 15m 21s
Workout Scaled
Valerie J Scott 01/24/2015 Vintage CrossFit Switchoff 6 Rounds for time of:
Row 500m/400m
30 Box Jumps 24/20
30 Plate Pushups
 16m 40s
Performed as RX
Valerie J Scott 01/24/2015 Vintage CrossFit Slam Dunk 20 min AMRAP
6 Lateral Barbell Burpees
12 Alternating Front Rack Lunges 95/55
18 Slam Balls 50/30
24 Heavy Jump Ropes		 4 rounds 48 reps
Performed as RX
Valerie J Scott 01/24/2015 Vintage CrossFit The Three-Nale Part 1 AMRAP 5
50 Wall Balls, 20# to 10 / 14# to 9 - one partner must hold wall sit
40 Deadlifts, 195/110 - one partner of opposite gender holds deadlift
30 Toes to Bar - one partner must hang from bar
 0 rounds 70 reps
Performed as RX
Valerie J Scott 01/24/2015 Vintage CrossFit The Three-Nale Part 2 AMRAP 7
50 Wall Balls, 20# to 10 / 14# to 9 - one partner must hold wall sit
40 Cleans, 145/90 - one partner of opposite gender holds front rack
30 Toes to Bar - one partner must hang from bar
 0 rounds 68 reps
Performed as RX
Valerie J Scott 01/24/2015 Vintage CrossFit The Three-Nale Part 3 AMRAP 9
50 Wall Balls, 20# to 10 / 14# to 9 - partners hold wall sit
40 Snatch, 105/60 - one partner of opposite gender holds bar overhead
30 Toes to Bar - one partner must hang from bar		 0 rounds 65 reps
Performed as RX
Valerie J Scott 01/24/2015 2015 Wicked Winter Showdown Switchoff 6 Rounds for time of:
Row 500m/400m
30 Box Jumps 24		 16m 14s
Performed as RX
Valerie J Scott 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. 		4 rounds 47 reps
Performed as RX
Valerie J Scott 01/18/2015 None None 15 miles 3h 46m 17s
Performed as RX
Valerie J Scott 01/17/2015 None None 5k 44m 07s
Performed as RX
Valerie J Scott 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.		 1,792 m
Performed as RX
Valerie J Scott 01/11/2015 Vintage CrossFit None Squat Clean 1RM
Split Jerk 1RM
Snatch 1RM
Overhead Squat 1RM		 100 lbs
95 lbs
70 lbs
67 lbs
lbs
Performed as RX
Valerie J Scott 01/11/2015 Vintage CrossFit None Front Squat 1RM 130 lbs
Performed as RX
Valerie J Scott 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 110 reps
Workout Scaled
Valerie J Scott 01/08/2015 Vintage CrossFit None 50 Double Unders
20 Thrusters 100/65
10 Lateral Barbell Burpees (hip opening not required)
50 Double Unders
15 Thrusters
15 Lateral Barbell Burpees
50 Double Unders
10 Thrusters
20 Lateral Barbell Burpees		 19m 05s
Workout Scaled
Valerie J Scott 01/04/2015 None None 5k 38m 27s
Performed as RX
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