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Athlete Date Sort Location Workout Name Description Results
Richard Jeffery 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.		 8 rounds 12 reps
Performed as RX
Richard Jeffery 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.		 9m 4s
Performed as RX
Richard Jeffery 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)		 4m 35s
Performed as RX
Richard Jeffery 09/09/2016 2016 Spicy Summer Showdown Bike Clean Ladder Rd2 For time, one round each:
10 minute cap
Bike 25/15 Calories
10 Cleans over the shoulder (100/70)		 4m 35s
Performed as RX
Richard Jeffery 09/09/2016 2016 Spicy Summer Showdown BIke Clean Ladder Rd3 For time, one round each:
13 minute cap
Bike 30/18 Calories
12 Cleans over the shoulder (100/70)		 6m 11s
Performed as RX
Richard Jeffery 01/30/2016 2016 Wicked Winter Showdown Vintage Biathlon As many rounds and reps as possible in 20 minutes:
To be performed as a relay where each partner completes one full round before switching.
12 Wall Balls (30# to 10'/20# to 9')
12/10 Calorie Air Bike
Only 12 attempts are allowed on the wall balls, each no rep adds an extra calorie to the Air Bike		 16 rounds 1 reps
Performed as RX
Richard Jeffery 01/30/2016 2016 Wicked Winter Showdown WeighDT Ladder Every minute perform the following unbroken barbell complex with increasing weights:
4 Deadlifts
3 Hang Cleans
2 Shoulder to Overhead

F: 55/70/85/100/115/130/145
M: 95/115/135/155/185/205/225		 17 rounds 8 reps
Performed as RX
Richard Jeffery 01/30/2016 2016 Wicked Winter Showdown The Sled v2 The Floater event for the 2016 Wicked Winter Showdown is the 3 rounds 0 reps
Performed as RX
Richard Jeffery 01/30/2016 2016 Wicked Winter Showdown Stop and Go None 15m 15s
Performed as RX
Richard Jeffery 09/11/2015 2015 Spicy Summer Showdown Spicy Summer Duathlon Row 3000m and Run 1.5 Miles
Row 2000m and Run 1 Mile
Row 1000m and Run 0.5 Miles

Two partners will work at the same time with one on the rower and one running. Once both the row and the run are complete, another pair of partners will begin the next row and run segment. Each partner must row once and run once. The run is a 0.5 mile lap starting and finishing at the rower at the top of the hill. 		24m 53s
Performed as RX
Richard Jeffery 09/11/2015 2015 Spicy Summer Showdown 8 the Hard Way As many reps as possible in 12 minutes of:
8 Sled Pushes (empty sled)
8 Synchronized Burpees to plates
8 Sled Pushes (1 plate)
8 Synchronized Burpees to plates
8 Sled Pushes (2 plates)
8 Synchronized Burpees to plates
8 Sled Pushes (3 plates)
8 Synchronized Burpees to plates
8 Sled Pushes (4 plates)
8 Synchronized Burpees to plates
8 Sled Pushes (5 plates)
8 Synchronized Burpees to plates
Max reps sled push (6 plates)		 95 reps
Performed as RX
Richard Jeffery 09/11/2015 2015 Spicy Summer Showdown Grip Chipper For time:
Athlete 1
36 Heavy Jump Ropes
12 Hang Power Cleans 135#/85#
4 Seated Kettlebell Hoists 53#/35#
Athlete 2
45 Heavy Jump Ropes
15 Hang Power Cleans
5 Seated Kettlebell Hoists
Athlete 3
54 Heavy Jump Ropes
18 Hang Power Cleans
6 Seated Kettlebell Hoists		 6m 0s
Performed as RX
Richard Jeffery 09/11/2015 2015 Spicy Summer Showdown Put a Ring On It None 150 reps
Performed as RX
Richard Jeffery 09/11/2015 2015 Spicy Summer Showdown The Worm 30 Sandbag Worm Clean and Jerks (60# sandbags for men and 40# sandbags for women will be connected)
6 minute time cap		 2m 36s
Performed as RX
David Jones Cua 07/29/2015 CrossFit Pintados Macys Day Parade For Time

800m run

100 push ups (Novice: 50 reps)

400m run

100 sit ups (Novice: 50 reps)

200m run

50 push ups (Novice 25 reps)

100m run

50 sit ups (Novice 25 reps)

25 minute time cap.		 22m 12s
Performed as RX
David Jones Cua 07/01/2015 CrossFit Pintados Death by 10m going prone Start by laying chest down on the ground. The first minute stand up and sprint 10 meters. The second minute, stand up and run 10m, lay down, then stand up and run 10m. The third minute, stand up and run 10m and lay down three times. Continue until you are not able to complete the allotted number of 10m intervals with the lay downs before the minute is up. Your chest must be on the floor at the start of each minute.

Record total number of rounds completed, plus any additional 10 m sprints completed as part of a partial final round.

Scaling Guide: Get to round 9 14		 9 rounds 0 reps
Performed as RX
D J 06/24/2015 Ambush Fitness Ambush 6/24/15 AMRAP 8
8 Back Squat @ 95#
8 Front rack lunges @ 95#
8 KB Deadlift @ 106#		 4 rounds 3 reps
Performed as RX
D J 06/23/2015 Ambush Fitness Ambush 6/23/15 AMRAP-5
5 hang power clean
5 push press
5 chest 2 bar pullups		 6 rounds 10 reps
Workout Scaled
David Jones Cua 04/30/2015 CrossFit Pintados Winter Palace 7 min AMRAP

5 Kipping Handstand Push Up (Advanced: kipping head to floor, Intermediate*: 1 abmat, Novice: db strict press 1/3 bw combined)

10, 12, 14, 16 etc

American Kettlebell swing (Advanced: 24kg, Intermediate*: 16kg, Novice: 12kg)

*Womens As Prescribed weights and reps (Rx)

Coaching Tips: Pace carefully with the HSPU. Break them into smaller chunks early on. If you know that youll get stuck on them, dont scale down the range of motion (more abmats), instead, scale down the reps (do 3 every round for example).

Scaling Guide: 72 176 reps. Scale up by doing 32/24kg kb swings and doing the HSPU strict (or without an abmat if you are a lady).		 72 reps
Performed as RX
David Jones Cua 04/27/2015 CrossFit Pintados Stuck in the Middle with You 15 min AMRAP

5 heavy jerksshoulder to overhead, from the ground- (Advanced: 70kg, Intermediate*: 42.5kg, Novice: 25kg)

10 supine ring rows (toes must be even with the bottom of the rings for this to be considered Rx)

15 wall ball (Advanced: 20lb/10ft, Intermediate*: 14lb/9ft, Novice: 10lb/8ft)

200m run

1 minute rest. You have the option to skip or shorten ONE rest at any point. It can be the first rest interval, the last, or anything in between, but you only get one pass so use it wisely!

*Womens As Prescribed weights and reps (Rx)

Scaling Guide: 3 6 rounds. Scale up to 75/45kg and c2b pull ups (instead of ring rows) for an extra challenge.
 3 rounds 0 reps
Workout Scaled
Richard Jeffery 01/24/2015 2015 Wicked Winter Showdown Switchoff 6 Rounds for time of:
Row 500m/400m
30 Box Jumps 24		 11m 9s
Performed as RX
Richard Jeffery 01/24/2015 2015 Wicked Winter Showdown Slam Dunk 20 Minute AMRAP
6 Lateral Barbell Burpees
12 Alternating Front Rack Lunges 95#/65#
18 Slam Balls 50#/30#
24 Heavy Jump Ropes

This event will be performed as a relay. Each teammate must complete the entire round before the next teammate starts their round. 		9 rounds 24 reps
Performed as RX
Brad Johnston 10/20/2013 None deadlift Deadlift 3-3-3-3-3
155-185-205-225-275		 3 reps
Performed as RX
Brad Johnston 10/18/2013 None Fran Three rounds, 21-15- and 9 reps, for time of:
95 pound Thruster
Pull-ups		 9m 38s
Performed as RX
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