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AthleteSort Date Location Workout Name Description Results
Red Dula 10/29/2012 Crossfit H-town None Squat 5-5-5-5-5 135-135-135-135-135 lbs
Performed as RX
Red Dula 11/09/2012 Crossfit H-town None For time:
10 Thrusters (115/75)
50 Dbl Unders
8 Thrusters
40 Dbl Unders
6 Thrusters
30 Dbl Unders
4 Thrusters
20 Dbl Unders
2 Thrusters
10 Dbl Unders		 15m 05s
Performed as RX
Red Dula 11/09/2012 Crossfit H-town None Squat 5-5-5-5-5
Snatch 5-5-5-5-5
Standing Row 5-5-5-5-5		 155-155-155-155-155 lbs
95-95-95-95-95 lbs
95-95-95-95-95 lbs
Performed as RX
Red Dula 11/27/2012 Crossfit H-town None As many rounds as possible in 6 minutes of:
5 clean and jerks (M 135/F 95)
15 air squats		 5 rounds 0 reps
Workout Scaled
Red Dula 02/21/2013 Vintage CrossFit CrossFit Games Open 11.1 Complete as many rounds and reps as possible in 10 minutes of:
30 Double-unders
15 Power snatches

The Power snatch loads are as follows:
Men and Masters Men 45-49, 50-54: 75lbs/35kg
Women and Masters Women 45-54: 55lbs/25kg
Masters Men 55-59, 60 : 65lbs/30kg
Masters Women 55-59, 60 : 45lbs/20kg		 3 rounds 36 reps
Performed as RX
Red Dula 02/22/2013 Vintage CrossFit Barbara Five rounds for total time of:
20 Pull-ups
30 Push-ups
40 Sit-ups
50 Squats

Rest precisely three minutes between each round.		 50m 33s
Performed as RX
Red Dula 03/07/2013 Vintage CrossFit None 5 rounds for time of:
500m row
7 Thrusters (135/95#)		 15m 52s
Workout Scaled
Red Dula 03/12/2013 Vintage CrossFit Josh For time:
95 pound Overhead squat, 21 reps
42 Pull-ups
95 pound Overhead squat, 15 reps
30 Pull-ups
95 pound Overhead squat, 9 reps
18 Pull-ups		 21m 33s
Performed as RX
Red Dula 03/11/2013 Vintage CrossFit None 10 minute AMRAP:
10x10m shuttle run
15 kettlebell swings (53/36#)
15 wall balls (20/14)		 3 rounds 21 reps
Performed as RX
Red Dula 03/15/2013 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 16 reps
Performed as RX
Red Dula 03/22/2013 Vintage CrossFit CrossFit Games Open 13.3 Complete as many rounds and reps as possible in 12 minutes of:
150 Wall ball shots, 20 pound ball
90 Double-unders
30 Muscle-ups		 0 rounds 157 reps
Performed as RX
Red Dula 03/25/2013 Vintage CrossFit None Back Squat 2-2-2-2-2-2-2
Performed on a 60s clock		 185-185-205-225-245-205-205 lbs
Performed as RX
Red Dula 03/25/2013 Vintage CrossFit Grace 135 pound Clean and Jerk, 30 reps 2m 23s
Workout Scaled
Red Dula 03/25/2013 Vintage CrossFit None 3 rounds for time of:
30 calorie on Rower or AirDyne
30 situps
30 Kettlebell swings (M 53/F 36)		 15m 32s
Workout Scaled
Red Dula 03/26/2013 Vintage CrossFit Diane 21-15-9 reps of:
225 pound Deadlift
Handstand push-ups		 8m 31s
Workout Scaled
Red Dula 03/27/2013 Vintage CrossFit Isabel For time:
Snatch 135 pounds, 30 reps

Use 95 pounds, 65 pounds or broomstick as needed.		 1m 58s
Workout Scaled
Red Dula 03/27/2013 Vintage CrossFit None EMOM for 10 Minutes @ 70%

Power Snatch: 3-3-3-3-3-3-3-3-3-3		 100-100-100-100-100-100-100-100-100-100 lbs
Performed as RX
Red Dula 03/27/2013 Vintage CrossFit None 12 minutes to establish 1RM Squat Clean Thruster 95-125-145-165-175 lbs
Performed as RX
Red Dula 03/29/2013 Vintage CrossFit CrossFit Games Open 13.4 Complete as many reps as possible in 7 minutes following the rep scheme below:
135 pound Clean and jerk, 3 reps
3 Toes-to-bar
135 pound Clean and jerk, 6 reps
6 Toes-to-bar
135 pound Clean and jerk, 9 reps
9 Toes-to-bar
135 pound Clean and jerk, 12 reps
12 Toes-to-bar
135 pound Clean and jerk, 15 reps
15 Toes-to-bar
135 pound Clean and jerk, 18 reps
18 Toes-to-bar...
This is a timed workout. If you complete the round of 18, go on to 21. If you complete 21, go on to 24, etc.		 47 reps
Performed as RX
Red Dula 04/01/2013 Vintage CrossFit Elizabeth 21-15-9 reps of:
Clean 135 pounds
Ring dips		 6m 30s
Workout Scaled
Red Dula 04/01/2013 Vintage CrossFit None Clean and Jerk 2-2-2-2-2-2-2-2-2-2 140-140-140-140-140-140-140-140-140-140 lbs
Performed as RX
Red Dula 04/01/2013 Vintage CrossFit None 5 rounds for time of:
30 squats
20 double unders
10 ring pushups		 11m 56s
Performed as RX
Red Dula 04/01/2013 Vintage CrossFit None Front Squat 3-3-3-3-3
with 2 second pause at the bottom		 95-115-135-155-115 lbs
Performed as RX
Red Dula 04/02/2013 Vintage CrossFit None 12 min AMRAP:
4 Shoulder (strict) press (75/55)
8 Sumo deadlift high pulls
12 Front Squats		 5 rounds 13 reps
Performed as RX
Red Dula 04/05/2013 Vintage CrossFit CrossFit Games Open 13.5 Complete as many rounds and reps as possible in 4 minutes of:
100 pound Thruster, 15 reps
15 Chest to bar Pull-ups

If 90 reps (3 rounds) are completed in under 4 minutes, time extends to 8 minutes.
If 180 reps (6 rounds) are completed in under 8 minutes, time extends to 12 minutes.
If 270 reps (9 rounds) are completed in under 12 minutes, time extends to 16 minutes.
Etc.		 1 rounds 7 reps
Performed as RX
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