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Athlete Date Sort Location Workout Name Description Results
Karen Byers 08/27/2014 Vintage CrossFit Fight Gone Vintage Same time and rep scheme as Fight gone bad (3 rounds of 1 minute at 5 stations with 1 min rest between rounds) Score it total reps
Start at any movement but must proceed in order

Heavy Jump Rope
Toes to Bar
Burpees
Shoulder to Overhead 135/95
20 feet forward and backward shuttle runs		 218 reps
Workout Scaled
Karen Byers 08/28/2014 Vintage CrossFit None 10m EMOM
1 Squat Snatch + 1 OHS		 65 lbs
Performed as RX
Karen Byers 08/28/2014 Vintage CrossFit None 15 Deadlifts 185/125
Run 400m
15 Deadlifts 225/155
Run 400m
15 Deadlifts 275/185
Run 400m		 9m 26s
Workout Scaled
Karen Byers 08/29/2014 Vintage CrossFit None Back Squat 5-5-5-5-5
80%+		 105 lbs
Performed as RX
Karen Byers 08/29/2014 Vintage CrossFit J.T. 21-15-9 reps of:
Handstand push-ups
Ring dips
Push-ups		 9m 26s
Workout Scaled
Karen Byers 08/30/2014 Vintage CrossFit Cindy Complete as many rounds in 20 minutes as you can of:
5 Pull-ups
10 Push-ups
15 Squats		 15 rounds 0 reps
Performed as RX
Karen Byers 09/01/2014 Vintage CrossFit None 4 rounds for time:
15 thrusters (35-50 lbs)
15 atomic sit ups
15 push ups		 9m 26s
Workout Scaled
Karen Byers 09/03/2014 Vintage CrossFit Death by 10m Every minute on the minute, increase by one 10m run every minute until unable to complete the runs within the minute (start on the round of 5) 12 rounds 10 reps
Performed as RX
Karen Byers 09/04/2014 Vintage CrossFit None Row 1000m
50 KB Swings (53/36)
40 Hand Release Pushups
30 Deadlifts (135/95)
20 Front Squats (135/95)
10 Clean and Jerks (135/95)		 19m 46s
Workout Scaled
Karen Byers 09/06/2014 Vintage CrossFit None 7 rounds for time of:
7 Chest to Bar Pullups
7 Push Jerks (155/105)
7 Burpees		 12m 46s
Workout Scaled
Karen Byers 09/10/2014 Vintage CrossFit None Push Press 3-3-3
Push Jerk 3-3-3
These should be around 80% of 3RM.		 65 lbs
Performed as RX
Karen Byers 09/10/2014 Vintage CrossFit None 5 RFT
30 Double Unders
5 Burpee Box Jumps (facing the box) 24/20"
Advanced: 50 DU & 30/24"		 10m 00s
Performed as RX
Karen Byers 09/16/2014 Vintage CrossFit None Front Squat 3-3-3 with 2-sec pause at the bottom.
then
3 sets of 10 hip squat clean with empty barbell. 		85 # lbs
Performed as RX
Karen Byers 09/16/2014 Vintage CrossFit None Run 400m with a sandbag (50/30)
then
25-20-15 reps for time:
Box Jumps (24/20")
Strict Shoulder Press (75/45)		 8m 05s
Workout Scaled
Karen Byers 09/17/2014 Vintage CrossFit None 50 Double Unders
then
21-15-9
Kettlebell Swings (70/53)
Burpees
then
50 Double Unders		 12m 30s
Workout Scaled
Karen Byers 09/17/2014 Vintage CrossFit None 10m EMOM, alternating between:
A) 5 Clean Grip Deadlifts, touch and go
B) One set strict ring dips 		2 rounds at 105; 3 rounds at 115. Dips: Blk band for 5 reps. lbs
Performed as RX
Karen Byers 09/18/2014 Vintage CrossFit None 3 Rounds
40m (2 gym lengths) walking lunge with med ball overhead
1 Rope Climb
30 Med Ball Situps
1 Rope Climb		 14m 50s
Workout Scaled
Karen Byers 09/24/2014 Vintage CrossFit None Beginners: 15 minutes to practice hang power snatches
Intermediate+: 15m EMOM of 1 Snatch (from the ground, power or squat)
Start around 70% of 1RM and try to build to 90%		 55/60/65 lbs
Performed as RX
Karen Byers 09/24/2014 Vintage CrossFit None 5x10m forward and backwards bear crawl
Row 750m
5x10m forward and backwards bear crawl		 9m 50s
Performed as RX
Karen Byers 09/26/2014 Vintage CrossFit None Clean Grip Deadlift 10-8-6-4-2, climbing in weight across the 5 sets
 145 lbs
Performed as RX
Karen Byers 09/26/2014 Vintage CrossFit None 4 Rounds
Run 400m
4 Muscle Ups
40 Double Unders		 21m 20s
Workout Scaled
Karen Byers 10/01/2014 Vintage CrossFit Coco 800m run
(C) 3 Power Cleans (185/115)
(O) 15 Wall Balls
(C) 3 Rope Climbs
(O) 15 burpees
400m run
(C) 3 Power Cleans (185/115)
(O) 15 Wall Balls
(C) 3 Rope Climbs
(O) 15 burpees
800m run		 23m 00s
Workout Scaled
Karen Byers 10/04/2014 Vintage CrossFit None Row 40 cal
40 Push Press, 75/55
Row 30 cal
30 alternating step-back lunges, 75/55
Row 20 cal
20 GHD Situps
Row 10 cal
10 Tire Flips		 17m 40s
Workout Scaled
Karen Byers 10/05/2014 Vintage CrossFit None Power Clean 1RM
Front Squat 1RM
Power Snatch 1RM
Overhead Squat 1RM		 375 lbs
Performed as RX
Karen Byers 10/06/2014 Vintage CrossFit None Snatch Grip behind the neck push press 3-3-3
Heaving Snatch Balance 3-3-3		 55-65-80 lbs
55-60-65 lbs
Performed as RX
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