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Athlete Date Sort Location Workout Name Description Results
Valerie J Scott 10/01/2014 Vintage CrossFit Coco 800m run
(C) 3 Power Cleans (185/115)
(O) 15 Wall Balls
(C) 3 Rope Climbs
(O) 15 burpees
400m run
(C) 3 Power Cleans (185/115)
(O) 15 Wall Balls
(C) 3 Rope Climbs
(O) 15 burpees
800m run		 33m 07s
Workout Scaled
Valerie J Scott 09/29/2014 Vintage CrossFit None 5 Rounds
5 One-arm KB Clean and Jerk, each arm (advanced use two kettlebells)
20 Alternating Jumping Lunges 		11m 51s
Workout Scaled
Valerie J Scott 09/26/2014 Vintage CrossFit None Clean Grip Deadlift 10-8-6-4-2, climbing in weight across the 5 sets
 145 lbs
Performed as RX
Valerie J Scott 09/26/2014 Vintage CrossFit None 4 Rounds
Run 400m
4 Muscle Ups
40 Double Unders		 17m 47s
Workout Scaled
Valerie J Scott 09/25/2014 None None 4 miles 43m 40s
Performed as RX
Valerie J Scott 09/24/2014 Vintage CrossFit None Beginners: 15 minutes to practice hang power snatches
Intermediate+: 15m EMOM of 1 Snatch (from the ground, power or squat)
Start around 70% of 1RM and try to build to 90%		 65 lbs
Performed as RX
Valerie J Scott 09/24/2014 Vintage CrossFit None 5x10m forward and backwards bear crawl
Row 750m
5x10m forward and backwards bear crawl		 17m 47s
Workout Scaled
Valerie J Scott 09/22/2014 Vintage CrossFit None 30 Med Ball Squat Cleans
30 10m shuttle runs
30 Ring Pushups
30 Calorie Row
30 Burpees to 6" target		 17m 45s
Workout Scaled
Valerie J Scott 09/17/2014 Vintage CrossFit None 10m EMOM, alternating between:
A) 5 Clean Grip Deadlifts, touch and go
B) One set strict ring dips 		100 lbs
Performed as RX
Valerie J Scott 09/17/2014 Vintage CrossFit None 50 Double Unders
then
21-15-9
Kettlebell Swings (70/53)
Burpees
then
50 Double Unders		 12m 13s
Workout Scaled
Valerie J Scott 09/16/2014 None jog None 32m 00s
Performed as RX
Valerie J Scott 09/15/2014 Vintage CrossFit None 10min AMRAP
30 Squats
15 Hang Power Snatch (95/65)
Run 200m		 2 rounds 0 reps
Workout Scaled
Valerie J Scott 09/11/2014 Vintage CrossFit Omar For time:
95 pound barbell Thrusters, 10
15 Bar-facing burpees
95 pound barbell Thrusters, 20
25 Bar-facing burpees
95 pound barbell Thrusters, 30
35 Bar-facing burpees		 23m 36s
Workout Scaled
Valerie J Scott 09/09/2014 Vintage CrossFit None 3 RFT
Run 400m
21 KB Swings (53/35)
12 HSPU		 18m 10s
Workout Scaled
Valerie J Scott 09/04/2014 Vintage CrossFit None Row 1000m
50 KB Swings (53/36)
40 Hand Release Pushups
30 Deadlifts (135/95)
20 Front Squats (135/95)
10 Clean and Jerks (135/95)		 22m 39s
Performed as RX
Valerie J Scott 09/02/2014 Vintage CrossFit CrossFit Games Open 12.1 Complete as many reps as possible in 7 minutes of:
Burpees

Both hands must touch a target 6 inches above reach		 43 reps
Performed as RX
Valerie J Scott 09/02/2014 Vintage CrossFit None Snatch 1RM 70 lbs
Performed as RX
Valerie J Scott 08/26/2014 Vintage CrossFit None 7 sets with 60-90 sec rest
1 Hang Squat Snatch + 1 Squat Snatch (OK to drop barbell but ideally touch and go)
Work in the 70-90% of 1RM range		 35 lbs
Performed as RX
Valerie J Scott 08/26/2014 Vintage CrossFit None 4 rounds
2 Rope Climbs
20 Box Jumps (24/20)
4 Hang Squat Snatch (75% of Snatch complex weight)		 11m 27s
Workout Scaled
Valerie J Scott 08/18/2014 Vintage CrossFit None 16 sets on a 45 sec clock
1 Hip Squat Snatch (keep bar in the pockets) with 3 second hold at the bottom catch position before standing. Start around 50% of 1RM and add weight if comfortable.		 35 lbs
Performed as RX
Valerie J Scott 08/18/2014 Vintage CrossFit None 3 rounds for time of:
60 Double Unders
40 Push Press (45/35)
20 Calorie Row		 20m 00s
Workout Scaled
Valerie J Scott 08/11/2014 Vintage CrossFit None 10 Clean and Jerks (135/95)
10 Pullups
8 Clean and Jerks
10 Pullups
6 Clean and Jerks
10 Pullups
4 Clean and Jerks
10 Pullups
2 Clean and Jerks
10 Pullups		 11m 01s
Workout Scaled
Valerie J Scott 08/10/2014 Vintage CrossFit None 5 RFT
50 calorie row
50 sit ups
50 lunges
 1h 13m 41s
Performed as RX
Valerie J Scott 08/09/2014 Vintage CrossFit None 1500 meter row 9m 31s
Performed as RX
Valerie J Scott 08/08/2014 Vintage CrossFit None 1 rep maxiums
5 minutes for 3 attempts per lift
5 minutes rest between each lift
lifts done in this order
back squat
shoulder to overhead
deadlift
bench press		 535 lbs
Performed as RX
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