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Athlete Date LocationSort Workout Name Description Results
Heather Averill 09/09/2016 2016 Spicy Summer Showdown Born to Run For time, performed as a relay
1 Mile Trail Run

Non-running partners have the option of performing a sandbag complex. Each round of the complex completed earns a one-minute deduction from the event time.
Male Sandbag Complex:
5 sets of:
8 Steps Overhead Sandbag Lunge (50#)
4 Pushups

Female Sandbag Complex:
5 sets of:
6 Steps Overhead Sandbag Lunge (30#)
3 Pushups

This event takes place at Memorial Park on the mountain biking trails		 20m 32s
Performed as RX
Heather Averill 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.		 9 rounds 9 reps
Performed as RX
Heather Averill 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.		 10m 24s
Performed as RX
Heather Averill 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)		 3m 27s
Performed as RX
Heather Averill 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 16s
Performed as RX
Heather Averill 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)		 5m 50s
Performed as RX
Heather Averill 01/06/2013 Vintage CrossFit Loredo Six rounds for time of:
24 Squats
24 HR Push-ups
24 Walking lunge steps
Run 400 meters		 37m 45s
Performed as RX
Heather Averill 01/09/2014 Vintage CrossFit None For time:
75 squats
15 Power Snatch (115/75)
500m row
15 Power Snatch
75 Squats		 13m 34s
Workout Scaled
Heather Averill 01/10/2014 Vintage CrossFit None EMOM as long as possible:
3 Power Cleans (185/135)
3 Front Squats (185/135)
3 Jerks (Push or Split) (185/135)		 6 rounds 6 reps
Workout Scaled
Heather Averill 02/07/2014 Vintage CrossFit None Back Squat 5 reps
Back Squat 3-3 reps
Back Squat 2-2-2 reps		 95, 105, 115, 125, 135 lbs
Performed as RX
Heather Averill 02/07/2014 Vintage CrossFit None 8m AMRAP
3 Power Snatch (135/95)
20 Double Unders		 4 rounds 0 reps
Workout Scaled
Heather Averill 02/09/2014 Vintage CrossFit None Front Squat 5-5
Front Squat 3-3-3-3		 55-75-85-95-105 lbs
Performed as RX
Heather Averill 02/11/2014 Vintage CrossFit Wood 5 Rounds for time of:
Run 400 meters
10 Burpee box jumps, 24" box
95 pound Sumo-deadlift high-pull, 10 reps
95 pound Thruster, 10 reps
Rest 1 minute		 33m 14s
Workout Scaled
Heather Averill 02/12/2014 Vintage CrossFit Diane 21-15-9 reps of:
225 pound Deadlift
Handstand push-ups		 011m 01s
Workout Scaled
Heather Averill 02/14/2014 Vintage CrossFit None 15m AMRAP
10 Wall Balls
10 Burpees to 6" target
10 C2B Pullups
20 Wall Balls
10 Burpees to 6" target
10 C2B Pullups
30 WB, etc - increase by 10 WB each round, burpees and pullups stay the same		 3 rounds 21 reps
Workout Scaled
Heather Averill 02/13/2014 Vintage CrossFit None Overhead Squat 3-3-3-3-3 75 lbs
Performed as RX
Heather Averill 02/15/2014 Vintage CrossFit None 15-12-9-12-15 reps of:
KB Swings (70/53)
Push Press (115/75)
Calorie Row		 14m 01s
Workout Scaled
Heather Averill 02/20/2014 Vintage CrossFit None 5 sets
2 Hang Squat Cleans + 1 Jerk		 45-55-55-65-75 lbs
Performed as RX
Heather Averill 02/20/2014 Vintage CrossFit None 30 Burpees to 6" target
30 HSPU
30 Thrusters, 95/65		 15m 27s
Workout Scaled
Heather Averill 02/22/2014 Vintage CrossFit None 3 RFT
Run 400m
12 Clean and Jerks, 155/105		 17m 03s
Workout Scaled
Heather Averill 03/12/2014 Vintage CrossFit None 100 DU
80 Steps Walking Lunge
60 Pushups
40 Front Squats, 95/65
20 KB Swings, 70/53		 17m 20s
Workout Scaled
Heather Averill 03/24/2014 Vintage CrossFit None 5 sets of 3 reps of clean grip pause deadlifts
Pause 2 seconds at 2" off the ground, pause at the knee, pause at the thigh, then perform one high pull, then drop bar and regrip for 2 more reps. Focus on keeping shoulders over the bar and keeping the bar close to shins/knees/thighs at pause positions. 		115 lbs
Performed as RX
Heather Averill 03/24/2014 Vintage CrossFit None Minute 1: 1 6" burpee + 1 thruster (95/65)
Minute 2: 2 6" burpees + 2 thrusters
continue until unable to finish all burpees + thrusters in the minute		 6 rounds 10 reps
Performed as RX
Heather Averill 03/26/2014 Vintage CrossFit None 3 RFT
20 Back Squats (115/75)
15 Shoulder to Overhead (115/75)
10 Sumo deadlift High Pull (115/75)
After Round 1 do 20x10m shuttle runs
After Round 2 do 10x10m shuttle runs
No runs on round 3		 17m 56s
Performed as RX
Heather Averill 03/31/2014 Vintage CrossFit None Push Press 5-5
Push Press 3-3
Push Press 1-1-1		 100 lbs
Performed as RX
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