Search Workouts
Athlete Name
Athlete Gym
Workout Name
Location Performed
Date
to
Description
separate multiple terms with semicolons ( ; )
Clear Form
Search Results
Athlete Date Sort Location Workout Name Description Results
Owen Raun 07/09/2019 Vintage CrossFit Grace 135 pound Clean and Jerk, 30 reps 3m 09s
Workout Scaled
Owen Raun 06/26/2019 Vintage CrossFit None Every :90 until failure
1 Squat Clean 185/125lbs*

*Weight on the barbell increases by 10/5lbs each round. Start at a lower weight or increase in smaller increments to get at least 6 reps building in weight. 		160 lbs
Performed as RX
Owen Raun 06/26/2019 Vintage CrossFit None AMRAP 3 Minutes
Wallballs 20/14lbs

Rest 2:00

AMRAP 3 Minutes
Burpee Box Jump Over 24/20"

Rest 2:00

AMRAP 3 Minutes
KB Snatch 53/35lbs
 124 reps
Workout Scaled
Owen Raun 06/25/2019 Vintage CrossFit None Back Squat 3RM 175 lbs
Performed as RX
Owen Raun 06/20/2019 Vintage CrossFit None For Calories
4:00 on, 4:00 off
3:00 on, 3:00 off
2:00 on, 2:00 off
1:00 on

Max Calories on Rower
Score is total Calories
 183 reps
Performed as RX
Owen Raun 06/20/2019 Vintage CrossFit None Hang Squat Clean 2RM 155 lbs
Performed as RX
Owen Raun 06/19/2019 None None Strict Press
2x10
then
2 Reps every 2:00 for 12 Minutes AHAP		 110 lbs
Performed as RX
Owen Raun 06/18/2019 Vintage CrossFit None Hang Squat Snatch 2RM 75 lbs
Performed as RX
Owen Raun 06/18/2019 Vintage CrossFit None For Time
8 Rounds
Run 100m
8 Overhead Squats 135/95lbs

Beginner: 85/55
Intermediate: 115/75
Advanced: Rx		 12m 40s
Workout Scaled
Owen Raun 06/17/2019 Vintage CrossFit None Back Squat 1RM 205 lbs
Performed as RX
Owen Raun 05/27/2019 Vintage CrossFit Murph For time:
1 mile Run
100 Pull-ups
200 Push-ups
300 Squats
1 mile Run

Partition the pull-ups, push-ups, and squats as needed. Start and finish with a mile run. If you've got a twenty pound vest or body armor, wear it.		 58m 30s
Performed as RX
Owen Raun 02/01/2019 Vintage CrossFit None Squat Snatch
In 10 minutes build to Heavy Single
then
Not for time
Complete 30 Hang Squat Snatches @ 70% of today's heavy single

Every time you drop the bar, subtract number of Squat Snatches completed from 30, and complete that many burpees for your rest period		 75 lbs
Performed as RX
Owen Raun 02/01/2019 Vintage CrossFit None AMRAP 10 Minutes
30 Wallballs 20/14lbs
20 Box Jumps 24/20"
10 Strict Pull Ups

Beginner: 20 WB @ 14/10; 20/14# Box; 2 sets max time chin over bar hang with :20 rest between attempts
Intermediate/Advanced: Rx		 1 rounds 57 reps
Performed as RX
Owen Raun 01/01/2019 Vintage CrossFit Hamilton Three rounds for time of:
Row 1000 meters
50 Push-ups
Run 1000 meters
50 Pull-ups		 59m 30s
Workout Scaled
Owen Raun 12/31/2018 Vintage CrossFit ADAMBROWN Two rounds for time of:
295 pound Deadlift, 24 reps
24 Box jumps, 24 inch box
24 Wallball shots, 20 pound ball
195 pound Bench press, 24 reps
24 Box jumps, 24 inch box
24 Wallball shots, 20 pound ball
145 pound Clean, 24 reps		 37m 30s
Workout Scaled
Owen Raun 12/18/2018 None None 5:00 to complete at least 3 sets of Misfit Clean Complex, building in weight
then
EMOM for 10 Minutes
1 Misfit Clean Complex
70%+ of 1RM

Stick to 70% unless things are going very well. The purpose is to learn how to move smoothly around the barbell. Perfect reps at 70% are going to be better long-term than average reps at 75%.		 105 lbs
Performed as RX
Owen Raun 11/05/2018 Vintage CrossFit None AMRAP 14 Minutes
Run 200m
8 Toes to Bar
8 Deadlift 185/125lbs

Both the toes to bar and deadlifts should be unbroken today. Emphasize running fast today!

Beginner: 4 Toes to Bar or 8 Toes to Hip Level; 135/95 DL
Intermediate: 6 Toes to Bar
Advanced: Rx
 5 rounds 50 reps
Workout Scaled
Owen Raun 11/02/2018 None None Split Jerk
6x3 70-80% 1RM

Pause in the rack between reps, don't bounce into the next rep.		 105 lbs
Performed as RX
Owen Raun 05/28/2018 vintage murph None 59m 45s
Performed as RX
Owen Raun 04/24/2018 Vintage CrossFit None Squat Clean
Every :45 for 9 Minutes
1 Rep at 72.5-80%		 125 135 140 lbs
Performed as RX
Owen Raun 04/02/2018 Vintage CrossFit Jerry For time:
Run 1 mile
Row 2K
Run 1 mile		 25m 43s
Performed as RX
Owen Raun 02/01/2018 Vintage CrossFit None Front Squat
40 Reps for time @ 62.5%
Rack/Unrack anytime

Beat your time from last week!		 3m 40s
Performed as RX
Owen Raun 01/09/2018 Vintage CrossFit None AMRAP 7 Minutes
7 Hang Power Cleans 135/95lbs
7 Handstand Push Ups


Both the HPC and HSPU should be 2 sets or less the whole time.


Beginner: 95/65; 7 Dumbbell Push Press or 2 Wall Walks
Intermediate: 115/75; Abmat HSPU
Advanced: Rx		 4 rounds 7 reps
Workout Scaled
Owen Raun 01/08/2018 Vintage CrossFit None Power Clean Singles @75%+
Drop and Reset
3 rounds
2:00 on
3:00 off		 135/115 lbs
Performed as RX
Owen Raun 12/11/2017 Vintage CrossFit None Power Clean Singles @ 60-75%
Drop and Reset
5 Rounds
:60 on
2:00 off

With the Olympic Weightlifting work, be concerned more with learning to move the bar correctly than reps. Intensity should be high but consistency and moving properly need to be the focus. 		51 reps
Performed as RX
1234...17Next