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Athlete Date Sort Location Workout Name Description Results
Karen Byers 08/30/2018 Vintage CrossFit None Shoulder Press 3RM 85 lbs
Performed as RX
Karen Byers 12/01/2017 Vintage CrossFit None Front Squat 1RM 155 lbs
Performed as RX
Karen Byers 11/28/2017 Vintage CrossFit None Back Squat 3RM 180 lbs
Performed as RX
Karen Byers 11/27/2017 Vintage CrossFit None Squat Snatch 1RM 95 lbs
Performed as RX
Karen Byers 11/15/2017 Vintage CrossFit None AMRAP 5 Minutes x 3
Rest 2:00

10 HSPU
5 Squat Snatch 135/95lbs
10 CTB Pull Ups

Beginner: 3 Wall Walks or :20 HS Hold; 75/45 Hip Squat Snatch; 10 Ring Rows
Intermediate: 4-6 HSPU; 105/70; 8-10 Pullups or 4-6 C2B
Advanced: Rx

Scale the gymnastics so they can be completed in 2 sets or less each time. Target is to complete 2+ rounds each time.

Continue where you leave off each AMRAP		 5 rounds 15 reps
Workout Scaled
Karen Byers 11/15/2017 Vintage CrossFit None Push Press
4x4 @ 80%+
Go heavier than week 10/18/2017		 95 lbs
Performed as RX
Karen Byers 11/13/2017 Vintage CrossFit Lynne Five rounds for max reps of:
Body weight bench press
Pull-ups

Beginner: 70/50% bodyweight; Banded Strict Pullups
Intermediate: 80/60% bodyweight; Rx Pullups
Advanced: 100/70% bodyweight		 119 reps
Workout Scaled
Karen Byers 10/23/2017 Vintage CrossFit None Squat Clean and Jerk
6x3 @ 70-75%

Clean and jerk percentage work STICK TO THE PERCENTAGE. Drop and reset each rep. 		85 lbs
Performed as RX
Karen Byers 10/23/2017 Vintage CrossFit None For Time
9 Calorie Row
9 Thrusters 75/55lbs
15/12 Calorie Row
15 Thrusters
21/15 Calorie Row
21 Thrusters
27/21 Calories Row
27 Thrusters

Beginner: 45/35
Intermediate: 60/45
Advanced: Rx
Competitor: 95/65		 10m 30s
Workout Scaled
Karen Byers 10/18/2017 Vintage CrossFit None Push Press
4x4 @ 80%

Push Press percentage work, stay right at 80% for all 16 reps.		 95 lbs
Performed as RX
Karen Byers 10/18/2017 Vintage CrossFit None AMRAP 4 Minutes x 3
Rest 2:00

7 Overhead Squats 95/65lbs
21 Double Unders

Overhead squats should be unbroken every round.

Beginner: 55/35; 30 Single Unders or 15 singles on one leg followed by 15 singles on the other leg
Intermediate: 75/50;
Advanced: Rx		 335 reps
Workout Scaled
Karen Byers 10/17/2017 Vintage CrossFit None Back Squat
Work up to a heavy single around 90%
then
5x3 @ 80%

The single should not be close to your 1RM. Quickly build to a heavy single and then focus on the percentage squats afterwards. 		160 lbs
Performed as RX
Karen Byers 10/16/2017 Vintage CrossFit None Snatch
6x3 @ 70-75%
Snatch percentage work, STICK TO THE PERCENTAGE!

Drop and reset each rep		 75 lbs
Performed as RX
Karen Byers 10/16/2017 Vintage CrossFit None 15 Back Squats 185/125lbs
7 Bar Facing Burpees
12 Back Squats
7 Bar Facing Burpees
9 Back Squats
7 Bar Facing Burpees
6 Back Squats
7 Bar Facing Burpees
3 Back Squats
7 Bar Facing Burpees

Beginner: 105/75
Intermediate: 155/105
Advanced: Rx
Competitor: 225/155		 7m 11s
Workout Scaled
Karen Byers 10/09/2017 Vintage CrossFit None Squat Snatch 1RM 100 lbs
Performed as RX
Karen Byers 10/09/2017 Vintage CrossFit None 5 Rounds
8 Deadlift 155/105lbs
20 Double Unders
8 Power Cleans 155/105lbs
20 Double Unders
8 Push Jerk 155/105lbs
20 Double Unders

15 minute cap

Beginner: 5 Deadlift/Power Clean/Push Jerks per round at 95/65; 30 Singles
Intermediate: 115/75; 10 Double Unders
Advanced: 135/95
Competitor: Rx		 14m 48s
Workout Scaled
Karen Byers 10/05/2017 Vintage CrossFit None 2016 Regionals
Snatch Pyramid
10 Squat Snatch 135/95lbs
8 Squat Snatch 155/105lbs
6 Squat Snatch 185/115lbs
4 Squat Snatch 205/135lbs
2 Squat Snatch 225/155lbs
11 Minute Cap		 6m 18s
Workout Scaled
Karen Byers 09/19/2017 Vintage CrossFit None Deadlift
4x2

As heavy as possible with full control back to the ground. Compare to 8/29/2017		 185 lbs
Performed as RX
Karen Byers 09/18/2017 Vintage CrossFit None Back Squat
5x5 @80%		 155 lbs
Performed as RX
Karen Byers 09/12/2017 Vintage CrossFit None Deadlift
3x3
As heavy as possible with total control back to the floor on all three reps
Compare to 8/22/2017		 175 lbs
Performed as RX
Karen Byers 09/12/2017 Vintage CrossFit None AMRAP 12 Minutes
Climb the Ladder
3 Sumo DLHP 75/55lbs
3 Pull Ups
30' HS Walk
6 Sumo DLHP
6 Pull Ups
30' HS Walk
9,9,30', etc.		 4 rounds 0 reps
Performed as RX
Karen Byers 09/06/2017 Vintage CrossFit None Deadlift
5x1
As heavy as possible with total control back to the floor		 215 lbs
Performed as RX
Karen Byers 08/21/2017 Vintage CrossFit None Back Squat
5x5 @70%		 135 lbs
Performed as RX
Karen Byers 08/21/2017 Vintage CrossFit None Every 3 Minutes for 15 Minutes
10 Chest to Bar
10 Box Jump Overs 24/20"
10 Clean and Jerk

Beginner: 8 reps of each - banded pullups; 20"/16"; 95/65
Intermediate: chin over bar pullups; 115/75;
Advanced: 135/95
Competitor: 155/105		 150 reps
Workout Scaled
Karen Byers 08/16/2017 Vintage CrossFit None Power Clean 1RM 125 lbs
Performed as RX
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