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Athlete Date Sort Location Workout Name Description Results
Valerie J Scott 11/11/2014 Vintage CrossFit Jeremy Complete as many rounds and reps as possible in 4 minutes of:
5 Hang Squat Snatch (Elite = 185/125 lbs, RX = 135/95 lbs, Scaled = 95/65 lbs)
10 Burpees Over the Barbell		 2 rounds 4 reps
Workout Scaled
Valerie J Scott 11/11/2014 Vintage CrossFit Ben Complete as many rounds and reps as possible in 4 minutes of:
10 Power Cleans (Elite = 185/125 lbs, RX = 135/95 lbs, Scaled = 95/65 lbs)
20 Pull-Ups		 2 rounds 7 reps
Workout Scaled
Valerie J Scott 11/11/2014 Vintage CrossFit Beau Complete as many rounds and reps as possible in 4 minutes of:
15 Box Jump-Overs (Elite & RX = 24/20; Scaled 24/20 Step-Overs Allowed)
30 Wall Ball Shots (Elite & RX = 20/14 lbs; Scaled 14/8 lbs)		 1 rounds 6 reps
Workout Scaled
Valerie J Scott 11/10/2014 Vintage CrossFit None Run 400m
30 KB Swings (53/35)
Run 400m
25 KB Swings
Run 400m
20 KB Swings		 15m 43s
Performed as RX
Valerie J Scott 11/09/2014 Vintage CrossFit None Build to heavy 1-rep squat snatch 45 lbs
Performed as RX
Valerie J Scott 11/09/2014 Vintage CrossFit None 10min EMOM
1 Snatch grip deadlift
1 Power Snatch
1 Overhead Squat
1 Tire Flip		 45 lbs
Performed as RX
Valerie J Scott 11/07/2014 Vintage CrossFit Cindy Complete as many rounds in 20 minutes as you can of:
5 Pull-ups
10 Push-ups
15 Squats		 12 rounds 9 reps
Workout Scaled
Valerie J Scott 11/05/2014 Vintage CrossFit None Box Jump 24/20" 30-24-18-12-6
HSPU 15-12-9-6-3
Advanced: 4" deficit on 45# plates		 11m 24s
Workout Scaled
Valerie J Scott 11/03/2014 Vintage CrossFit None 5min AMRAP
5 Squat Clean Thrusters 165/110
5 Bar Facing Burpees		 2 rounds 1 reps
Workout Scaled
Valerie J Scott 11/02/2014 Vintage CrossFit None 7 EMOM
1 squat clean, 3 second pause at the bottom
2 front squats, 3 second pause at the bottom
10 meter underhanded overhead wall ball clean throws		 35 lbs
14 lbs
Performed as RX
Valerie J Scott 10/30/2014 Vintage CrossFit None 5 Work Sets (7 sets advanced)
1 Power Clean + 1 Hang Squat Clean
work sets should be 70% or higher of 1RM		 65 lbs
Performed as RX
Valerie J Scott 10/30/2014 Vintage CrossFit Nasty Girls 3 rounds for time of:
50 Squats
7 Muscle-ups
135 pound Hang power cleans, 10 reps		 14m 31s
Workout Scaled
Valerie J Scott 10/27/2014 Vintage CrossFit None 21-15-9 reps for time of:
Power Clean 155/105
Bar Facing Burpees		 14m 32s
Workout Scaled
Valerie J Scott 10/22/2014 Rhs None 1 mile 14m 02s
Performed as RX
Valerie J Scott 10/20/2014 Vintage CrossFit None 1000 meter row 5m 04s
Performed as RX
Valerie J Scott 10/19/2014 Vintage CrossFit None 1 minute double plate hold
3 RFT
3 X 1 snatch & 2 OHS
4 Wall Walks
5 med ball sit ups with double side twists
1 minute double plate hold		 12m 30s
Workout Scaled
Valerie J Scott 10/17/2014 Vintage CrossFit None 3 minute AMRAP
85 lb Back squats		 0 rounds 35 reps
Performed as RX
Valerie J Scott 10/17/2014 Vintage CrossFit Grace 30 clean and jerk 75 lbs
MFFL 50 - 59 RX weight		 9m 49s
Performed as RX
Valerie J Scott 10/14/2014 Vintage CrossFit None Back Squat 10
Back Squat 8
Back Squat 6
Back Squat 4
Back Squat 2		 135 lbs
Performed as RX
Valerie J Scott 10/14/2014 Vintage CrossFit None AMRAP 8
Run 400m with sandbag (50/30)
then
15 Wall Balls
10 Toes to Bar		 1 rounds 15 reps
Workout Scaled
Valerie J Scott 10/13/2014 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 4 reps
Workout Scaled
Valerie J Scott 10/12/2014 Vintage CrossFit None 4 RFT
3 sets 3 position power cleans
4 lunges w the barbell
5 X 10 meter farmer carry
 7m 06s
Performed as RX
Valerie J Scott 10/09/2014 Vintage CrossFit Amber S 5 Wall Walks (advanced 5x10m unbroken handstand walks)
15 Clean and Jerks 155/105
25 Hand Release Pushups
35 Wall Balls
45 Squats
Run 400m with sandbag (50/30)		 15m 46s
Workout Scaled
Valerie J Scott 10/05/2014 Vintage CrossFit None Power Clean 1RM
Front Squat 1RM
Power Snatch 1RM
Overhead Squat 1RM		 95 lbs
120 lbs
65 lbs
40 lbs
Performed as RX
Valerie J Scott 10/01/2014 rhs None 1.5 miles 21m 43s
Performed as RX
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