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Athlete Date Sort Location Workout Name Description Results
Amanda Pankratz 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.		 264 reps
Performed as RX
Amanda Pankratz 03/28/2014 Vintage CrossFit CrossFit Open 14.5 21-18-15-12-9-6-3 reps of:
Thrusters, 95 / 65 lb.
Burpees		 17m 11s
Performed as RX
Amanda Pankratz 03/25/2014 Vintage CrossFit Helen Three rounds for time:
Run 400 meters
1 1/2 pood Kettlebell X 21 swings (or 55 pound dumbbell swing)
12 Pull-ups		 10m 34s
Performed as RX
Amanda Pankratz 03/24/2014 Vintage CrossFit None Minute 1: 1 6" burpee + 1 thruster (95/65)
Minute 2: 2 6" burpees + 2 thrusters
continue until unable to finish all burpees + thrusters in the minute		 8 rounds 14 reps
Performed as RX
Amanda Pankratz 03/21/2014 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 130 reps
Performed as RX
Amanda Pankratz 03/14/2014 Vintage CrossFit CrossFit Open 14.3 Workout 14.3
8 minute AMRAP:
10 deadlifts, 135 / 95 lb.
15 box jumps, 24 / 20 inch
15 deadlifts, 185 / 135 lb.
15 box jumps, 24 / 20 inch
20 deadlifts, 225 / 155 lb.
15 box jumps, 24 / 20 inch
25 deadlifts, 275 / 185 lb.
15 box jumps, 24 / 20 inch
30 deadlifts, 315 / 205 lb.
15 box jumps, 24 / 20 inch
35 deadlifts, 365 / 225 lb.
15 box jumps, 24 / 20 inch		 106 reps
Performed as RX
Amanda Pankratz 02/25/2014 Vintage CrossFit None 50 Bar Facing Burpees
40 Wall Balls (20/14)
30 Box Jumps (24/20") hip open with control on top
20 Toes to bar
10 Squat Clean Thrusters (135/95)		 13m 20s
Performed as RX
Amanda Pankratz 02/05/2014 Vintage CrossFit CrossFit Games Open 13.4 Complete as many reps as possible in 7 minutes following the rep scheme below:
135 pound Clean and jerk, 3 reps
3 Toes-to-bar
135 pound Clean and jerk, 6 reps
6 Toes-to-bar
135 pound Clean and jerk, 9 reps
9 Toes-to-bar
135 pound Clean and jerk, 12 reps
12 Toes-to-bar
135 pound Clean and jerk, 15 reps
15 Toes-to-bar
135 pound Clean and jerk, 18 reps
18 Toes-to-bar...
This is a timed workout. If you complete the round of 18, go on to 21. If you complete 21, go on to 24, etc.		 48 reps
Workout Scaled
Amanda Pankratz 02/03/2014 Vintage CrossFit None 15 Back Squats (185/115)
Run 800m
15 GHD Situps
50 Pushups
Run 800m
50 Shoulder to overhead (45/35)		 16m 20s
Workout Scaled
Amanda Pankratz 01/29/2014 Vintage CrossFit None 20 minute AMRAP:
20 Kettlebell Swings (53/36)
10 KB Push Press, left arm with single KB
10 KB Push Press, right arm with single KB
Run 400m		 4 rounds 20 reps
Performed as RX
Amanda Pankratz 09/23/2013 Vintage CrossFit None 8m EMOM
First 4 minutes: 2 Power Cleans with 3-second pause at the knee + 1 Split Jerk
Second 4 minutes: 2 Squat Cleans with 3-second pause at the knee + 1 Split Jerk		 115 lbs
Performed as RX
Amanda Pankratz 09/23/2013 Vintage CrossFit None 5 rounds on a 3 minute clock (rounds begin at 0:00, 3:00, 6:00, 9:00, and 12:00):
6/8/10 10-meter shuttle runs
7 burpees to 6" reach
3/5/7 Clean and Jerks (70% of highest strength set completed)

Record total number of reps completed across 5 rounds		 96 reps
Performed as RX
Amanda Pankratz 09/19/2013 Vintage CrossFit Filthy Fifty 50 Box jump, 24 inch box
50 Jumping pull-ups
50 Kettlebell swings, 1 pood
Walking Lunge, 50 steps
50 Knees to elbows
50 Push press, 45 pounds
50 Back extensions
50 Wall ball shots, 20 pound ball
50 Burpees
50 Double unders		 30m 10s
Performed as RX
Amanda Pankratz 09/06/2013 Vintage CrossFit Smykowski For time:
Run 6k
60 Burpee pull-ups

If you've got body armor or a thirty pound vest, wear it.		 45m 32s
Workout Scaled
Amanda Pankratz 09/03/2013 Vintage CrossFit None 21-15-9
Deadlift (225/135)
Box Jumps (24/20)
Knees to Elbow		 9m 51s
Performed as RX
Amanda Pankratz 08/28/2013 Vintage CrossFit Dennisovic "Dennisovic"

Partner WOD - cuz it takes two

5 rounds - for the 5 am-ish birth

8 sandbag get-ups (Each. Break up however)
21 sandbag hang squat cleans (Each. Break up reps however)
400 m sandbag carry (together) - total of 2000 m (1.25 "Miles")
13 overhead sandbag lunges (Each. Break up however)		 44m 45s
Performed as RX
Amanda Pankratz 08/14/2013 Vintage CrossFit None For time:
800m run
50 Hand Release Pushups
50 Wall Balls (20/14)
50 Steps OH Walking Lunge with wall ball
50 calorie row
Up to 50 burpees (determined by memorization challenge)		 20m 42s
Performed as RX
Amanda Pankratz 08/11/2013 Vintage CrossFit None 15 minute EMOM
1 Pause Power Clean
1 Power Clean
3 Hip Bridges		 105 lbs
Performed as RX
Amanda Pankratz 08/09/2013 Vintage CrossFit None AMRAP 8
7 Power Snatch (115/75)
14 Chest to bar pullups
21 box jumps (24/20)		 2 rounds 1 reps
Workout Scaled
Amanda Pankratz 08/06/2013 Vintage CrossFit None 1 RFT
25 thruster (95/65)
25 toe to bar
25 box jumps (24/20)
25 toe to bar
25 thruster		 13m 43s
Performed as RX
Amanda Pankratz 08/05/2013 Vintage CrossFit None Back Squat 10 @ 65%
Back Squat 8 @ 70%
Back Squat 6 @ 75%
Back Squat 4 @ 80%		 65, 70, 75, 80 lbs
Performed as RX
Amanda Pankratz 08/05/2013 Vintage CrossFit None 3 RFT:
10 Clean and Jerk (135/95)
20m overhead walking lunge (45/25)
30 double unders		 8m 55s
Workout Scaled
Amanda Pankratz 08/01/2013 Vintage CrossFit None 3 minute AMRAP:
20 Push Press (M 95/F 65)
20 HR Pushups
20 Front Squats (M 95/F 65)
20 Pullups
20 Calorie Row		 37 reps
Performed as RX
Amanda Pankratz 08/01/2013 Vintage CrossFit None 6 minute AMRAP:
20 Push Press (M 95/F 65)
20 HR Pushups
20 Front Squats (M 95/F 65)
20 Pullups
20 Calorie Row		 57 reps
Workout Scaled
Amanda Pankratz 08/01/2013 Vintage CrossFit None 9 minute AMRAP:
20 Push Press (M 95/F 65)
20 HR Pushups
20 Front Squats (M 95/F 65)
20 Pullups
20 Calorie Row		 77 reps
Workout Scaled
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