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Athlete Date Sort Location Workout Name Description Results
Karen Byers 02/16/2017 Vintage CrossFit None 7 RFT
12 Thrusters, 75/55
9 Toes to Bar
200m run with medicine ball (20/14)		 20m 08s
Performed as RX
Karen Byers 02/15/2017 Vintage CrossFit The Ghost 6 rounds of:
1 minute of rowing
1 minute of burpees
1 minute of double-unders
1 minute rest

Try for as many reps as possible of EACH exercise, not just total score. Post separate totals of calories rowed, burpee reps and double-under reps completed to comments.		 350 reps
Performed as RX
Karen Byers 02/10/2017 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 162 reps
Performed as RX
Karen Byers 02/09/2017 Vintage CrossFit None Back Squat 4-4-4-4-4 125-135-145-150-155 lbs
Performed as RX
Karen Byers 02/09/2017 Vintage CrossFit None AMRAP 3
Handstand push ups to Open standards. Have a partner count reps/and watch ROM
Beginner: practice kipping HSPU or kicking up to wall		 28 reps
Performed as RX
Karen Byers 02/09/2017 Vintage CrossFit None AMRAP 9
150 double unders
40 overhead squats, 45/35
100 double unders
30 overhead squats, 95/65
50 double unders
Max reps overhead squats, 135/85		 240 reps
Performed as RX
Karen Byers 02/06/2017 Vintage CrossFit None Conditioning/Strength
4 rounds
Run 200m
5 Touch and Go Power Clean + Jerk
Rest 2:00		 85-85-85-90 lbs
Performed as RX
Karen Byers 02/06/2017 Vintage CrossFit None AMRAP 10
15 Box Jumps 24/20"
5 Deadlifts, 275/175
25' Handstand Walk (broken into 5' segments, you must return to previous 5' marker if you drop) - Scale to 3 Wall Walks		 3 rounds 10 reps
Performed as RX
Karen Byers 02/02/2017 Vintage CrossFit None 30-20-10 reps for time of:
Pullups (Advanced Chest to Bar)
60m-40m-20m sandbag front rack walking lunge (20m = 1 gym length)
Row 500m after each round		 20m 58s
Performed as RX
Karen Byers 02/01/2017 Vintage CrossFit Nancy 5 rounds for time of:
400 meter run
95 pound Overhead squat, 15 reps		 17m 20s
Performed as RX
Karen Byers 01/27/2017 Vintage CrossFit CrossFit Games Open 13.2 Complete as many rounds and reps as possible in 10 minutes of:
115 pound Shoulder to overhead, 5 reps
115 pound Deadlift, 10 reps
15 Box jumps, 24" box		 5 rounds 23 reps
Performed as RX
Karen Byers 01/26/2017 Vintage CrossFit None 12 minutes to build to a heavy power clean + push/power jerk 110 lbs
Performed as RX
Karen Byers 01/26/2017 Vintage CrossFit None Bike 20/15 Cal
20 Clean and Jerks, 165/110
Bike 20/15 Cal		 10m 10s
Workout Scaled
Karen Byers 01/17/2017 Vintage CrossFit None 7 rounds for time of
9 Pullups (Advanced C2B)
7 Push Press 115/75		 8m 42s
Performed as RX
Karen Byers 01/17/2017 Vintage CrossFit None Conditioning/Strength
Ski 250m/200m
10 Deadlifts (Touch and go)
Suggest using 60-70% of 3RM established on 12/30/2016
Rest 2-3 minutes between rounds		 115 lbs
Performed as RX
Karen Byers 01/12/2017 Vintage CrossFit CrossFit Open 15.2 For as long as possible:

From 0:00-3:00
2 rounds of:
10 overhead squats (95 / 65 lb.)
10 chest-to-bar pull-ups

From 3:00-6:00
2 rounds of:
12 overhead squats (95 / 65 lb.)
12 chest-to-bar pull-ups

From 6:00-9:00
2 rounds of:
14 overhead squats (95 / 65 lb.)
14 chest-to-bar pull-ups

Etc., following same pattern		 80 reps
Performed as RX
Karen Byers 01/12/2017 Vintage CrossFit None Bench Press 20RM 75 lbs
Performed as RX
Karen Byers 01/03/2017 Vintage CrossFit None Squat Snatch
2 @ 65%
2 @ 70%
2 @ 75%
1 @ 80%
1 @ 85%
1 @ 90%
3 Attempts at a heavy rep over 90%		 95 lbs
Performed as RX
Karen Byers 12/28/2016 Vintage CrossFit None 2 sets
5 Hip Squat Clean + 3 Split Jerks
Light or empty bar

Squat Clean + Jerk
2 @ 65% (Clean and Jerk, drop, clean and jerk)
2 @ 70%
2 @ 75%
1 @ 80%
1 @ 85%
1 @ 90%		 100 lbs
Performed as RX
Karen Byers 12/27/2016 Vintage CrossFit None 3 sets
3 Hip Snatch High Pull + 3 Snatch Balance
Light or empty bar

Squat Snatch
2 @ 65%
2 @ 70%
2 @ 75%
1 @ 80%
1 @ 85%
1 @ 90%		 82 lbs
Performed as RX
Karen Byers 12/27/2016 Vintage CrossFit 2016 LiftOff WOD AMRAP 15
25 Pullups
50 Calorie Row
100 Overhead Squats 45/35
50 Box Jumps 24/20
25 Pullups		 200 reps
Performed as RX
Karen Byers 12/12/2016 Vintage CrossFit None 4 RFT
21 Wall Balls
18 Pullups
15 Kettlebell Swings
12 Handstand Push Ups		 21m 12s
Workout Scaled
Karen Byers 11/30/2016 Vintage CrossFit None AMRAP 3
21 Overhead Squats 95/65
21 Lateral over the rower burpees
Max Calorie Row
Rest 3:00
AMRAP 3
18 Overhead Squats 95/65
18 Lateral over the rower burpees
Max Calorie Row
Rest 3:00
AMRAP 3
15 Overhead Squats 95/65
15 Lateral over the rower burpees
Max Calorie Row
Rest 3:00
AMRAP 3
12 Overhead Squats 95/65
12 Lateral over the rower burpees
Max Calorie Row		 36 reps
Performed as RX
Karen Byers 11/17/2016 Vintage CrossFit Cindy Complete as many rounds in 20 minutes as you can of:
5 Pull-ups
10 Push-ups
15 Squats		 16 rounds 1 reps
Performed as RX
Karen Byers 11/07/2016 Vintage CrossFit None Push Press 1RM 115 lbs
Performed as RX
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