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Athlete Date Sort Location Workout Name Description Results
Valerie J Scott 04/22/2014 Vintage CrossFit None 7 minute AMRAP
3 strict press (95/65)
5 ring rows with feet elevated on box
7 burpees		 4 rounds 7 reps
Workout Scaled
Valerie J Scott 04/22/2014 Vintage CrossFit None 3 work sets
3 shoulder press + 5 push press + 3 push jerk		 65 lbs
Performed as RX
Valerie J Scott 04/21/2014 Vintage CrossFit None 10min AMRAP
7 Squat Cleans (165/115)
14 Knees to elbow
21 Double Unders		 3 rounds 2 reps
Workout Scaled
Valerie J Scott 04/18/2014 Vintage CrossFit None 5 Rounds of:
1 Round of Cindy
5 pullups
10 pushups
15 squats
1 Round of DT
12 Deadlifts, 155/105
9 Hang Power Cleans, 155/105
6 Push Jerks, 155/105		 23m 52s
Workout Scaled
Valerie J Scott 04/17/2014 Vintage CrossFit None 12m EMOM
3 Power Snatches (~60% 1RM)		 45 lbs
Performed as RX
Valerie J Scott 04/17/2014 Vintage CrossFit None 400m run
then
3 rounds of
25 Wall Balls
10 Sandbag box step ups (50/30#) to 24/20"
then
400m run		 14m 52s
Workout Scaled
Valerie J Scott 04/16/2014 Vintage CrossFit None 7 Sets:
1 Push Press + 1 Split Jerk		 100 lbs
Performed as RX
Valerie J Scott 04/16/2014 Vintage CrossFit None 5 RFT
5 Burpee Pullups
10 Clean and Jerks (95/65)		 12m 24s
Workout Scaled
Valerie J Scott 04/15/2014 Vintage CrossFit None 21m EMOM
Minute 1: Row 12/10 Calories (Advanced 15/12)
Minute 2: 10 Shuttle Runs
Minute 3: 10 Unbroken Ring Dips (scale to lower number as needed)
Score is total reps completed

Female Rx: 210 reps
Male Rx: 224 reps
Female Adv: 224 reps
Male Adv: 245 reps		 186 reps
Workout Scaled
Valerie J Scott 04/14/2014 Vintage CrossFit None 3 Rounds for time of:
20 Burpees
30 Kettlebell Swings (53/36)
40 Situps
50 Squats
Rest 2 minutes between rounds		 29m 06s
Performed as RX
Valerie J Scott 04/13/2014 Vintage CrossFit None 6 miles 1h 26m 47s
Performed as RX
Valerie J Scott 04/12/2014 Vintage CrossFit None Back Squat 10-10-10 165 lbs
Performed as RX
Valerie J Scott 04/12/2014 Vintage CrossFit Stephen 30-25-20-15-10-5 rep rounds of:
GHD sit-up
Back extension
Knees to elbow
95 pound Stiff legged deadlift		 34m 05s
Workout Scaled
Valerie J Scott 04/11/2014 Vintage CrossFit None Hang Squat Clean 1-1-1 95 lbs
Performed as RX
Valerie J Scott 04/11/2014 Vintage CrossFit None 3 untimed rounds of:
60 second handstand hold (advanced perform 1 HSPU every 10 seconds)
10 2-for-1 wall balls (14/10) (advanced 20 reps @20/14#)
10 Lower from Inverted hang on rings (as slow as possible)		 16m 05s
Workout Scaled
Valerie J Scott 04/10/2014 Vintage CrossFit None Run 400m
21 Toes to bar
21 OHS (95/65)
Run 400m
15 T2B
15 OHS
Run 400m
9 T2B
9 OHS		 18m 40s
Workout Scaled
Valerie J Scott 04/09/2014 Vintage CrossFit None Deadlift 3-3-3-3-3 155 lbs
Performed as RX
Valerie J Scott 04/09/2014 Vintage CrossFit None 6 rounds for time of:
6 alternating split jerks (135/95)
6 burpee box jumps (30/24)
1 slider across gym		 21m 32s
Workout Scaled
Valerie J Scott 04/08/2014 Vintage CrossFit None 6 X 800 meters
2 minute rest between		 46m 40s
Performed as RX
Valerie J Scott 04/07/2014 Vintage CrossFit None AMRAP 10
Run 200m
7 Power Cleans (135/95)
7 C2B		 3 rounds 1 reps
Workout Scaled
Valerie J Scott 04/06/2014 Vintage CrossFit None 2 RFT
40, 30, 20
Weighted (16 lb) sit ups
Air Squats		 20m 41s
Performed as RX
Valerie J Scott 04/04/2014 Vintage CrossFit Fight Gone Bad Three rounds of:
Wall-ball, 20 pound ball, 10 ft target (Reps)
Sumo deadlift high-pull, 75 pounds (Reps)
Box Jump, 20" box (Reps)
Push-press, 75 pounds (Reps)
Row (Calories)

In this workout you move from each of five stations after a minute.The clock does not reset or stop between exercises. This is a five-minute round from which a one-minute break is allowed before repeating. On call of "rotate", the athletes must move to next station immediately for best score. One point is given for each rep, except on the rower where each calorie is one point.		 216 reps
Performed as RX
Valerie J Scott 04/03/2014 Vintage CrossFit Pheezy Three rounds for time of:
165 pound Front squat, 5 reps
18 Pull-ups
225 pound Deadlift, 5 reps
18 Toes-to-bar
165 pound Push jerk, 5 reps
18 Hand-release push-ups		 23m 55s
Workout Scaled
Valerie J Scott 04/01/2014 Vintage CrossFit None Back Squat 5x3 with 2-second pause at bottom 140 lbs
Performed as RX
Valerie J Scott 04/01/2014 Vintage CrossFit Elizabeth 21-15-9 reps of:
Clean 135 pounds
Ring dips		 7m 22s
Workout Scaled
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