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Athlete Date Sort Location Workout Name Description Results
Jeremy Whitcomb 09/16/2015 Vintage CrossFit None 50 unbroken Handstand Pushups
*200m row any time sets are broken
*Scale the HSPU such that roughly 4-5 sets are doable. (Advanced athletes, consider a deficit; newer athletes substitute Shoulder to Overhead at 5x5 working weight) 		16m 47s
Workout Scaled
Jeremy Whitcomb 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. 		27m 22s
Performed as RX
Jeremy Whitcomb 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)		 84 reps
Performed as RX
Jeremy Whitcomb 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		 10m 7s
Performed as RX
Jeremy Whitcomb 09/11/2015 2015 Spicy Summer Showdown Put a Ring On It None 93 reps
Performed as RX
Jeremy Whitcomb 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		 3m 19s
Performed as RX
Jeremy Whitcomb 09/10/2015 Vintage CrossFit None AMRAP 20
Row 500m
30 Pushups
30 Second L-Sit hold on paralettes (scale to tucked knee hold on paralettes or elbows and toes plank hold)		 3 rounds 479 reps
Performed as RX
Jeremy Whitcomb 09/08/2015 Vintage CrossFit None Shoulder Press 1RM 150 lbs
Performed as RX
Jeremy Whitcomb 09/08/2015 Vintage CrossFit None AMRAP 8
50 Double Unders
15 Power Snatch 95/65		 2 rounds 25 reps
Performed as RX
Jeremy Whitcomb 08/31/2015 Vintage CrossFit Back Squat Day 10 Back Squat 4-4-4-4 @ 84% 305-305-305-305 lbs
Performed as RX
Jeremy Whitcomb 08/31/2015 Vintage CrossFit None 5 rounds for time of:
10 Power Cleans (135/95)
10 Burpees		 10m 41s
Performed as RX
Jeremy Whitcomb 08/28/2015 Vintage CrossFit Back Squat Day 9 Back Squat 5-5-5-5 @ 79% 285-285-285-285 lbs
Performed as RX
Jeremy Whitcomb 08/28/2015 Vintage CrossFit None 20 Slam Balls (50/30)
35 Pushups
50 Double Unders (Advanced 100 DU)
35 Pushups
20 Slam Balls		 9m 01s
Performed as RX
Jeremy Whitcomb 08/27/2015 Vintage CrossFit None 5 Work Sets
1 Push Press + 1 Push Jerk + 1 Split Jerk		 135-155-155-175-185 lbs
Performed as RX
Jeremy Whitcomb 08/27/2015 Vintage CrossFit None 3 rounds of:
10 Push Jerks (M 155/F 105) - Advanced 185/125
20 pistols		 9m 12s
Workout Scaled
Jeremy Whitcomb 08/25/2015 Vintage CrossFit Back Squat Day 8 Back Squat 3-3-3-3-3 @ 87%
Back Rack Hold 2x15 seconds @ 108%		 320-320-320-320-320 lbs
Performed as RX
Jeremy Whitcomb 08/25/2015 Vintage CrossFit Row 1 Row 500m 1m 32s
Performed as RX
Jeremy Whitcomb 08/25/2015 Vintage CrossFit Row 2 Row 500m 1m 57s
Performed as RX
Jeremy Whitcomb 08/25/2015 Vintage CrossFit Row 3 Row 500m 1m 48s
Performed as RX
Jeremy Whitcomb 08/20/2015 Vintage CrossFit Back Squat Cycle Day 7 Back Squat 4-4-4-4-4 @ 82% 300-300-300-300-300 lbs
Performed as RX
Jeremy Whitcomb 08/20/2015 Vintage CrossFit None 3 RFT
60 Double Unders
30 Wall Balls
15 Pullups (Advanced 25 Pullups)		 16m 57s
Workout Scaled
Jeremy Whitcomb 08/19/2015 Vintage CrossFit None AMRAP 12
6 Muscle Ups (9 Ring Dips for scaling)
12 Box Jumps, 30/24"
18/15 Cal Row		 3 rounds 35 reps
Workout Scaled
Jeremy Whitcomb 08/18/2015 Vintage CrossFit None 4 RFT
9 Hang Power Snatch, 95/65
15 Burpees
Run 400m		 18m 40s
Performed as RX
Jeremy Whitcomb 08/12/2015 Vintage CrossFit None 5 RFT
5 Power Cleans, 205/135
10 Handstand Pushups		 13m 40s
Workout Scaled
Jeremy Whitcomb 08/11/2015 Vintage CrossFit Back Squat Day 4 Back Squat 3-3-3-3-3 @ 85%
then
20 Second Back Rack Hold @ 105%		 305-305-305-305-305 lbs
lbs
Performed as RX
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