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Athlete Date Sort Location Workout Name Description Results
Valerie J Scott 05/12/2014 Memorial Park None 3 miles 40m 15s
Performed as RX
Valerie J Scott 05/11/2014 Alexander Deussen Park None Super Sprint
200 m swim
8 mile bike
2 mile run		 1h 14m 29s
Performed as RX
Valerie J Scott 05/10/2014 Memorial Park None 3 mile walk 43m 00s
Performed as RX
Valerie J Scott 05/09/2014 Memorial Park None 3 miles 38m 11s
Performed as RX
Valerie J Scott 05/07/2014 Vintage CrossFit None 3 miles 39m 50s
Performed as RX
Valerie J Scott 05/05/2014 Vintage CrossFit None 3 miles 38m 47s
Performed as RX
Valerie J Scott 05/05/2014 Vintage CrossFit None 10m AMRAP
up the ladder 5-10-15-20-etc Wall Balls (20/14)
5 Power Cleans (185/135) between each set of wall balls		 0 rounds 80 reps
Workout Scaled
Valerie J Scott 05/05/2014 Vintage CrossFit None 10m EMOM
1 Power Clean + 1 Hang Squat Clean + 1 Push Jerk + 1 Split Jerk		 65 lbs
Performed as RX
Valerie J Scott 05/04/2014 Vintage CrossFit None 3 miles 42m 13s
Performed as RX
Valerie J Scott 05/04/2014 Vintage CrossFit None clean progression - bar only 3 x 3
DL, Shrug, Lift, Clean, front squat

progression with weight - 65 lb
3 x 3 dl
3x 5 shrug
3 x 3 lift

METCON
7 minute EMOM
3 lifts - 85 lbs
5 wall balls 2 second hold at the bottom - 14 lbs

 85 lbs
Performed as RX
Valerie J Scott 05/03/2014 Vintage CrossFit None buddy WOD
one person holds 14 lb med ball while the other works

10 burpees
40 med ball partner sit-ups
10 burpees
30 calorie row
10 burpees
20 box step up with 30lb sand bag
10 burpees
200 meter run
10 burpees
20 box step up with 30lb sand bag
10 burpees
30 calorie row
10 burpees
40 med ball partner sit ups
10 burpees		 21m 42s
Performed as RX
Valerie J Scott 05/02/2014 Memorial Park None 3 miles 39m 43s
Performed as RX
Valerie J Scott 05/01/2014 Memorial Park None 3 miles 40m 00s
Performed as RX
Valerie J Scott 05/01/2014 Vintage CrossFit None 5 intervals of Row 250m, rest 30s
Score is slowest interval time 		1m 18s
Performed as RX
Valerie J Scott 05/01/2014 Vintage CrossFit None 8m AMRAP
7 Clean and Jerks (135/95)
14 Pushups
21 Squats
28 Double Unders		 2 rounds 5 reps
Workout Scaled
Valerie J Scott 04/30/2014 Vintage CrossFit None 2400 meters with 3 burpees emom 18m 52s
Workout Scaled
Valerie J Scott 04/29/2014 Vintage CrossFit None Back Squat 5-5-5-5-5 105 lbs
Performed as RX
Valerie J Scott 04/29/2014 Vintage CrossFit None Three 5-minute AMRAPs with 3 minutes rest between
1:
10 KB Swings (53/36)
10 Situps
2:
10 Jumping Lunges with 25/15# plate overhead
10 Toes to bar
3:
10 Thrusters (95/65)
10 Lateral barbell burpees
Record score for all 3 parts and total complete rounds		 10 rounds 6 reps
Workout Scaled
Valerie J Scott 04/29/2014 Memorial Park None 3 miles 40m 46s
Performed as RX
Valerie J Scott 04/27/2014 Memorial Park None 3 miles 42m 49s
Performed as RX
Valerie J Scott 04/26/2014 Vintage CrossFit 10km 10km 1h 21m 53s
Performed as RX
Valerie J Scott 04/24/2014 Vintage CrossFit None 3 miles 42m 36s
Performed as RX
Valerie J Scott 04/24/2014 Vintage CrossFit Nate Complete as many rounds in twenty minutes as you can of:
2 Muscle-ups
4 Handstand Push-ups
8 2-Pood Kettlebell swings		 13 rounds 0 reps
Workout Scaled
Valerie J Scott 04/23/2014 Memorial None 3 miles 43m 44s
Performed as RX
Valerie J Scott 04/23/2014 Vintage CrossFit None For time:
Row 1000m
30 squat snatch (95/65) (adv: 135/95)
50 Pullups (adv: c2b)		 16m 42s
Workout Scaled
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