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Heather Averill 07/26/2016 Vintage CrossFit 1/2ish Murph For time
Run 800m
3 Rounds
20 Pullups
40 Pushups
60 Squats
Run 800m		 32m 28s
Performed as RX
Heather Averill 08/08/2017 Vintage CrossFit Amanda 9-7-5
Muscle Ups
Squat Snatch 135/95lbs

Beginner: Ring Rows + Leg Assisted Ring Dips, 65/45
Intermediate: 9 C2B + 9 Ring Dips, 95/65
Advanced: 7-5-3 with Rx'd movements
Competitor: Rx

8 Minute Cap		 8m 15s
Workout Scaled
Heather Averill 03/31/2014 Vintage CrossFit Annie 50-40-30-20 and 10 rep rounds of:
Double-unders
Sit-ups		 12m 23s
Performed as RX
Heather Averill 07/07/2014 Vintage CrossFit Annie 50-40-30-20 and 10 rep rounds of:
Double-unders
Sit-ups		 10m 14s
Performed as RX
Heather Averill 05/02/2016 Vintage CrossFit Annie 50-40-30-20 and 10 rep rounds of:
Double-unders
Sit-ups		 8m 23s
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 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 04/22/2017 Vintage CrossFit Cindy Complete as many rounds in 20 minutes as you can of:
5 Pull-ups
10 Push-ups
15 Squats		 14 rounds 5 reps
Performed as RX
Heather Averill 03/30/2014 Vintage CrossFit CrossFit Open 14.5 21-18-15-12-9-6-3 reps of:
Thrusters, 95 / 65 lb.
Burpees		 24m 58s
Performed as RX
Heather Averill 04/13/2017 Vintage CrossFit CrossFit.com 170403 6-9-12-9-6 reps of:
Burpees over Bar
Front Squat 185/125
Chest to Bar Pullups		 23m 58s
Performed as RX
Heather Averill 07/25/2016 Vintage CrossFit Deadlift Ladder Every :30 for 12 reps (6 minutes total)
1 Deadlift
Add 5-20# every minute - have a partner load the weights		 215 lbs
Performed as RX
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 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 08/18/2017 Vintage CrossFit Elizabeth 21-15-9 reps of:
Clean 135 pounds
Ring dips

Time Cap 10 Min

Beginner: 95/55; Bench Dips or 15-10-5 Banded Bar Dips
Intermediate: 115/75; 15-10-5 Ring Dips or Banded Dips
Advanced: Rx		 10m 33s
Workout Scaled
Heather Averill 05/17/2014 Vintage CrossFit Front Squats Front Squat 1-1-1
Front Squat 3-3
Front Squat 5-5		 135-145-150 lbs
115-125 lbs
95-105 lbs
lbs
lbs
Performed as RX
Heather Averill 07/17/2014 Vintage CrossFit Jackie 1000 meter row
45 pound Thruster, 50 reps
30 pull-ups		 15m 40s
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 07/18/2014 Vintage CrossFit Nancy 5 rounds for time of:
400 meter run
95 pound Overhead squat, 15 reps		 19m 06s
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
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