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Athlete Date LocationSort Workout Name Description Results
Vanessa Marin 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. 		29m 55s
Performed as RX
Vanessa Marin 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)		 70 reps
Performed as RX
Vanessa Marin 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		 15m 24s
Performed as RX
Vanessa Marin 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		 4m 47s
Performed as RX
Vanessa Marin 09/11/2015 2015 Spicy Summer Showdown Put a Ring On It None 90 reps
Performed as RX
Joey Schlaffer 05/15/2017 161 Plantation Mary Complete as many rounds in 20 minutes as you can of:
5 Handstand Push-ups
10 One legged squats, alternating
15 Pull-ups		 9 rounds 15 reps
Performed as RX
Joey Schlaffer 07/08/2017 161 Plantation None 3 rounds
2 min AMRAP
50 Double Unders (:30 of practice)
AMRAP Goblet Squats
Rest 2 min		 80 reps
Performed as RX
Joey Schlaffer 07/10/2018 161 Plantation Gunny For time:
1-mile weighted run
50 push-ups
50 sit-ups
1-mile weighted run
50 push-ups
50 sit-ups
1-mile weighted run

Wear a weight vest, body armor, loaded pack or whatever is needed to load yourself with 50 lb. for the runs.		 37m 48s
Workout Scaled
Joey Schlaffer 03/18/2019 161 Plantation 03.16.19 3 RFT
10 Push ups
20 KB Snatch (10R/10L)
40 DU
 7m 24s
Performed as RX
Stephen Martin 12/01/2012 1525 CrossFit Fran Three rounds, 21-15- and 9 reps, for time of:
95 pound Thruster
Pull-ups		 3m 12s
Performed as RX
Courtney Hewitt 11/15/2013 11/14/2013 None Bear crawl
Squats
Burpees 		07m 00s
Performed as RX
Courtney Hewitt 11/15/2013 10/21 Crossfit Squats and weight swings 010m 00s
Performed as RX
Reuban Torres 03/02/2014 10-19 14.1 10 min AMRAP

30 Double unders
15 Power Snatches (75#)		 205 reps
Workout Scaled
Reuban Torres 03/03/2014 10-19 CFM 3-3-14 20 Dumbell snatches (75#)
20 Burpees		 25m 40s
Workout Scaled
Reuban Torres 03/04/2014 10-19 Karlee Jane Chipper with 20 min time cap*
5 muscle ups
10 Squat Cleans @ 155/115
20 Hand release push ups
30 Double Unders
40 GHD Sit ups
500 m Row
40 Burpees
30 Box Jumps @24/20
20 Pull ups
10 Squat Cleans @155/115
5 muscle ups

Penalty: If athlete goes over the 20 Min time cap, 25 ring dips will be completed post WOD		 20m 00s
Workout Scaled
Reuban Torres 03/05/2014 10-19 3-5-14 WOD Power Clean - 1 rep max
215#

Metcon - 4 rounds

10 thrusters (115)
15 pull-ups
20 push-ups
1/4 mile run or 400 m row. 		28m 31s
Performed as RX
Reuban Torres 03/06/2014 10-19 None Split Jerks
3-3-3-3-3

155-155-155-165-175

Bench press
3-3-3-3-3

185-185-185-195-225 		225 lbs
Performed as RX
Reuban Torres 03/07/2014 10-19 3-7-14 wod 21-15-9

Overhead squats. 95/65
GHD sit-ups.
KB swings 45
Bar dips. 		13m 09s
Performed as RX
Reuban Torres 03/11/2014 10-19 Dan 3-11-14 10 rounds

5 dead lifts. 215
5 back squats225
5 cleans. 135

215 ended with 195
225 ended with 205
135 ended with 115

Then 3 rounds of

20 GHD sit-ups
20 push-ups.
34m 34s
Workout Scaled
Reuban Torres 03/20/2014 10-19 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 75 reps
Performed as RX
Reuban Torres 03/28/2014 10-19 Dan 3-28-14 4 rounds

1/4 mile run
10 toes to bar
15 push ups
20 sit ups. 		21m 15s
Performed as RX
Reuban Torres 03/29/2014 10-19 RT 3-29-14 5 rounds

10 Thrusters 95#
10 bench press 155#
10 wall balls 20#
10 hand release push ups
10 GHD sit ups. 		23m 31s
Performed as RX
Reuban Torres 03/31/2014 10-19 CFM 3-31-14 5 Rounds

10 Pull ups
5 Cleans (135)
10 Walking Front rack walking lunges (135)
Rest 1 Min between rounds		 18m 40s
Workout Scaled
Reuban Torres 04/14/2014 10-19 CFM 4-14-14 Squat Cleans OTMx2

3 reps/increase weight

115/135/145/165/175

18 Min AMRAP

15 Box Jumps (24/20)
12 Shoulder to Overhead (115/95)
9 Toes to Bar

4 rounds 27 reps
 4 rounds 27 reps
Performed as RX
Reuban Torres 04/10/2014 10-19 Elizabeth 21-15-9 reps of:
Clean 135 pounds
Ring dips		 8m 59s
Workout Scaled
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