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Athlete Date LocationSort Workout Name Description Results
Zach Lamberth 09/09/2016 2016 Spicy Summer Showdown Born to Run For time, performed as a relay
1 Mile Trail Run

Non-running partners have the option of performing a sandbag complex. Each round of the complex completed earns a one-minute deduction from the event time.
Male Sandbag Complex:
5 sets of:
8 Steps Overhead Sandbag Lunge (50#)
4 Pushups

Female Sandbag Complex:
5 sets of:
6 Steps Overhead Sandbag Lunge (30#)
3 Pushups

This event takes place at Memorial Park on the mountain biking trails		 25m 59s
Performed as RX
Zach Lamberth 09/09/2016 2016 Spicy Summer Showdown Drag Race As many rounds as possible in 10 minutes of:
40 Double Unders
50' Sled Drag
50' Sled Rope Pull

The double unders can be split any way by team members. The sled drag & pull must be completed relay style by a different team member each round.		 7 rounds 41 reps
Performed as RX
Zach Lamberth 09/09/2016 2016 Spicy Summer Showdown Synchro Chipper For time (12 minute cap)
50 Synchronized Wall Balls (20# to 10'/14# to 9')
40 Synchronized Deadlifts (185/125)
30 Synchronized Pullups
20 Synchronized Lateral Bar Burpees
10 Synchronized Wall Walks

2 team members perform synchronized reps while the third team member rests.		 12m 15s
Performed as RX
Zach Lamberth 09/09/2016 2016 Spicy Summer Showdown Bike Clean Ladder For time, one round each:
7 minute cap
Bike 20/12 Calories
8 Cleans over the shoulder (100/70)		 7m 16s
Performed as RX
Zach Lamberth 04/28/2016 None None 7 Rounds for time of:
200m sandbag run (50/30)
7 sandbag Zercher Squats
7 Toes to Bar
7 Handstand Pushups		 13m 52s
Performed as RX
Zach Lamberth 04/28/2016 Vintage CrossFit None 7 Rounds for time of:
200m sandbag run (50/30)
7 sandbag Zercher Squats
7 Toes to Bar
7 Handstand Pushups		 13m 52s
Performed as RX
Zach Lamberth 04/29/2016 Vintage CrossFit None 12 Snatch Singles from the floor. 175 lbs
Performed as RX
Zach Lamberth 04/29/2016 Vintage CrossFit None AMRAP 12
Row 200m/150m
5 Strict Shoulder Press 95/65 (Adv 115/75)
5 Strict Pullups (any grip)		 7 rounds 0 reps
Performed as RX
Zach Lamberth 05/02/2016 Vintage CrossFit None Snatch 1RM 175 lbs
Performed as RX
Zach Lamberth 05/02/2016 Vintage CrossFit Annie 50-40-30-20 and 10 rep rounds of:
Double-unders
Sit-ups		 6m 08s
Performed as RX
Zach Lamberth 05/03/2016 Vintage CrossFit None Shoulder Press 1RM 165 lbs
Performed as RX
Zach Lamberth 05/03/2016 Vintage CrossFit None Max time overhead hold in 3 minutes at 50% 1RM 2m 30s
Performed as RX
Zach Lamberth 05/03/2016 Vintage CrossFit None AMRAP 9
10 Toes to Bar
15 Kettlebell Swings, 53/35
20 Pistols (Scale: 30 Squats)		 3 rounds 33 reps
Performed as RX
Zach Lamberth 05/12/2016 Vintage CrossFit None Overhead Squat 3-3-3-3-3 @ 75%+ 215 lbs
Performed as RX
Zach Lamberth 05/12/2016 Vintage CrossFit Regionals Week Day 4 2 rounds for time
Row 500m
25 Burpee Hurdle Jump Overs (PVC hanging off 12/6" stack of plates)		 6m 58s
Performed as RX
Zach Lamberth 05/27/2016 Vintage CrossFit None 4 rounds of:
400m run
50 squats		 10m 21s
Performed as RX
Zach Lamberth 05/27/2016 Vintage CrossFit None Deadlifts (Touch and Go)
1x6 @ 65%
1x5 @ 75%
1x4 @ 85%
1x1 @ 95%		 345 lbs
Performed as RX
Zach Lamberth 05/25/2016 Vintage CrossFit None 3 RFT
30/20 Cal Row
30 Pushups
3 Rope Climbs		 16m 25s
Performed as RX
Zach Lamberth 06/13/2016 Vintage CrossFit None 4 RFT
5 Squat Snatch 135/85
400m run		 10m 09s
Performed as RX
Zach Lamberth 06/15/2016 Vintage CrossFit None EMOM 7
Max Reps strict unbroken handstand pushups, rest remainder of minute		 76 reps
Performed as RX
Zach Lamberth 06/15/2016 Vintage CrossFit None 5 rounds for time of:
10 Power Cleans (135/95)
10 Burpees		 6m 43s
Performed as RX
Zach Lamberth 06/22/2016 Vintage CrossFit None 5 RFT
13 Thrusters 95/65
14 Pullups

Time cap 16 minutes		 8m 10s
Performed as RX
Zach Lamberth 06/27/2016 Vintage CrossFit None 21-15-9
Power Cleans, 135/95
Ring Dips
400m Run		 10m 05s
Performed as RX
Zach Lamberth 06/28/2016 Vintage CrossFit None Every 30 seconds until failure
1 Front Squat. Start around 60-70% 1RM and add 10#/5# every 30 seconds. 		255 lbs
Performed as RX
Zach Lamberth 06/28/2016 Vintage CrossFit None 3 rounds
Every 2 minutes
Min 1-2: 100 Double Unders
Min 3-4: 30 Med Ball Situps (Advanced: 20-30 GHD SU)
Min 5-6: 30/20 Cal Row
Repeat for a total of 18 minutes		 440 reps
Performed as RX
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