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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 09/06/2016 Vintage CrossFit None 12 minutes to build to a 3-rep touch-and-go power clean @ 75% of 1RM
 115 lbs
Performed as RX
Heather Averill 09/06/2016 Vintage CrossFit None 5 Rounds
15/10 Calorie Row
10 Burpees
5 Power Cleans, 115/75		 11m 17s
Performed as RX
Heather Averill 08/22/2016 Vintage CrossFit None For time
12 Power Cleans, 185/115 (70-75% of 1RM)
24 Bar Facing Burpees
36 Wall Balls		 5m 55s
Performed as RX
Heather Averill 08/16/2016 Vintage CrossFit None 5 Work Sets
1 High Hang Power Clean + 2 Power Cleans, drop between reps		 115 lbs
Performed as RX
Heather Averill 08/16/2016 Vintage CrossFit None 3 RFT
Run 400m
21 Toes to Bar
12 Slam Balls 50/30		 17m 10s
Performed as RX
Heather Averill 08/15/2016 Vintage CrossFit None Overhead Squat 3-3-3 100 lbs
Performed as RX
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 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 07/25/2016 Vintage CrossFit None 50 Wall Balls 20/14
25 Med Ball Situps (Advanced GHDSU)
Run 200m with Med Ball		 4m 23s
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 02/20/2015 Vintage CrossFit None AMRAP 10
2 Deadlifts 275/185
10 Double Unders
4 Deadlifts 275/185
20 Double Unders
6 Deadlifts 275/185
30 Double Unders
8 Deadlifts 275/185
40 Double Unders
10 Deadlifts 275/185
50 Double Unders
etc continue in this pattern until 10 minutes		 5 rounds 6 reps
Workout Scaled
Heather Averill 01/20/2015 Vintage crossfit None Row 2km
then
3 rounds of "Kelly"
Run 400m
30 Box Jumps 24/20"
30 Wall Balls		 30m 05s
Performed as RX
Heather Averill 09/22/2014 Vintage CrossFit None 30 Med Ball Squat Cleans
30 10m shuttle runs
30 Ring Pushups
30 Calorie Row
30 Burpees to 6" target		 11m 55s
Performed as RX
Heather Averill 09/22/2014 Vintage CrossFit None Back Squat 5-5-5-5-5 145 lbs
Performed as RX
Heather Averill 08/18/2014 Vintage CrossFit None 3 rounds for time of:
60 Double Unders
40 Push Press (45/35)
20 Calorie Row		 19m 59s
Performed as RX
Heather Averill 07/25/2014 Vintage CrossFit Rahoi Complete as many rounds as possible in 12 minutes of:
24 inch Box Jump, 12 reps
95 pound Thruster, 6 reps
6 Bar-facing burpees		 5 rounds 14 reps
Performed as RX
Heather Averill 07/24/2014 Vintage CrossFit None Back Squat 10-10-10
Advanced: shoot for 70%-75%-80%		 95 lbs
Performed as RX
Heather Averill 07/24/2014 Vintage CrossFit None 3 Rounds
Row 300m
50 DU
12 Toes to bar		 13m 46s
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 07/17/2014 Vintage CrossFit Jackie 1000 meter row
45 pound Thruster, 50 reps
30 pull-ups		 15m 40s
Performed as RX
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