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Care Bach 01/16/2018 Vintage CrossFit None 4 Rounds
12 Bar Facing Burpee
20 DB Snatch 50/35lbs

Time Cap: 12 Minutes

Beginner: 8 Bar Facing Burpees; 16 DB Snatch, 35/20
Intermediate/Advanced: Rx		 8m 50s
Workout Scaled
Care Bach 01/16/2018 Vintage CrossFit None Back Squat 5RM 180 lbs
Performed as RX
Care Bach 01/08/2018 Vintage CrossFit None 5 Rounds
15 Box Jump Overs 24/20"
15 Sumo Deadlift High Pulls 75/55lbs

This is a simple couplet so work on fast transitions between the two movements. Stay close to your box, no walking away from the box. The SDLHP should be unbroken the whole time.

Beginner: 10 Box Jump Overs at 20/16"; 45/35 (use 15# bar)
Intermediate/Advanced: Rx
Competitor: 95/65#		 6m 43s
Performed as RX
Care Bach 01/08/2018 Vintage CrossFit None Power Clean Singles @75%+
Drop and Reset
3 rounds
2:00 on
3:00 off		 100 lbs
Performed as RX
Care Bach 01/04/2018 Vintage CrossFit None 3 Rounds
2:00 Max Wallballs 20/14lbs
:60 Rest
2:00 Max Toes to Bar
:60 Rest


This WOD is unique, the goal should be repeatable sets if you are unable to do wall balls unbroken for the entire two minutes. For the Toes to bar, break them up early into manageable sets with a focus on minimizing rest between sets.


Beginner: 14/10# Wall Ball to 10/9' (emphasize staying consistent to target height!); Hanging Leg Raise to Hip level with focus on maintaining hollow swing rhythm
Intermediate/Advanced: Rx 		230 reps
Performed as RX
Care Bach 01/03/2018 Vintage CrossFit None Back Squat 5RM 175 lbs
Performed as RX
Care Bach 12/23/2017 Vintage CrossFit 12 Days of Christmas WOD 2017 12 Days of Christmas
1 Thruster
2 Front Squats
3 Shoulder to Overhead
4 Deadlifts
5 Bar Facing Burpees
6 Pull Ups
7 Push Ups
8 Air Squats
9 Toes to Bar
10 Handstand Push Ups
11 Overhead Squats
12 Power Snatch

Rx: 135/95
Int: 115/75
Beg: 95/65

QuickFit

1 D-Ball Ground to Overhead
2 D-Ball Squat
3 D-Ball Cleans
4 D-Ball Deadlifts
5 Burpees over D-Ball
6 Ring Rows
7 Push Ups
8 Air Squats
9 Hanging Knee Raise
10 Dumbbell Push Presses (2 DBs)
11 Dumbbell Squats (2 DBs)
12 Dumbbell Snatch (Single DB)		 25m 15s
Workout Scaled
Care Bach 12/18/2017 Vintage CrossFit None EMOM for 10 Minutes
1 Misfit Clean Complex 70%+ of 1RM
You can build throughout sets
 85 lbs
Performed as RX
Care Bach 12/18/2017 Vintage CrossFit None 50 Bar Facing Burpees
40 Chest to Bar Pullups
30 Deadlift 225/155lbs
20 Muscle Ups

Time Cap 12:00 (add one second per rep not completed)

Treat this like an Open WOD with an aggressive time cap. How far can you get?

Beginner: 40 Burpees/30 Banded or Chin over Bar Pullups/20 Deadlifts/10 Ring Rows with straps vertical; 135/85
Intermediate: Chin over Bar Pullups; 185/125; 20 Ring Dips
Advanced: Rx		 12m 19s
Performed as RX
Care Bach 12/14/2017 Vintage CrossFit None AMRAP 15 Minutes
15 Burpee Box Jump Overs 24/20"
10 Alternating Pistols
15 Burpee Box Jump Overs 24/20"
20 Pistols
15 Burpee Box Jump Overs 24/20"
30 Pistols
etc...

Beginner: 20/16" Burpee Box Step Overs; Steps Walking Lunge or Step Back Slider Lunges
Intermediate: Assisted Pistols (upright or band) or Pistols with front foot on slider
Advanced: Rx (reduce pistol volume in half if appropriate)		 158 reps
Performed as RX
Care Bach 12/13/2017 Vintage CrossFit None EMOM for 10 Minutes
1 Misfit Snatch Complex 70%+ of 1RM
You can build throughout sets		 65 lbs
Performed as RX
Care Bach 12/06/2017 Vintage CrossFit None Find 1RM Snatch Complex

Squat Snatch
Overhead Squat
Hang Squat Clean
Overhead Squat		 90 lbs
Performed as RX
Care Bach 12/04/2017 Vintage CrossFit None Find 1RM Misfit Clean Complex

Power Clean
Push Jerk
Front Squat
Hang Squat Clean
Split Jerk		 120 lbs
Performed as RX
Care Bach 12/01/2017 Vintage CrossFit None Front Squat 1RM 165 lbs
Performed as RX
Care Bach 11/21/2017 Vintage CrossFit None Back Squat
Speed Work
8x3 @ 67.5%		 135 lbs
Performed as RX
Care Bach 11/21/2017 Vintage CrossFit None AMRAP 10 Minutes
30 Double Unders
9 Sumo DLHP 135/95lbs
6 Bar Facing Burpees

Beginner: 40 Single Unders; 75/45
Intermediate: 15 Double Unders; 105/75
Advanced: Rx

The SDLHP should be heavy today. Breaking them up into singles is 100% acceptable today. 		6 rounds 0 reps
Workout Scaled
Care Bach 11/20/2017 Vintage CrossFit None Clean and Jerk
6x3 @ 75-80%		 105 lbs
Performed as RX
Care Bach 11/20/2017 Vintage CrossFit None For Time
50 Alternating Pistols
50 Single Arm Push Press 50/35lbs
50 Ring Dips

Time Cap: 10 minutes (add one second per rep not completed)

Beginner: 50 Steps KB Goblet Hold Walking Lunge 35/18; 20/10; Accumulate 100 seconds ring push up hold or regular push up hold
Intermediate: Pistols on side of box, alternate sides every five reps or assisted pistols; 35/20#; Ring Push Ups or Banded Ring Dips
Advanced: Rx
Competitor: 60/40#		 10m 00s
Performed as RX
Care Bach 10/30/2017 Vintage CrossFit None Squat Snatch
6x3 @ 72.5-77.5%

More snatches, higher percentage. STICK TO IT. 		70 lbs
Performed as RX
Care Bach 10/30/2017 Vintage CrossFit None AMRAP 12 Minutes
5 Deadlifts 225/155lbs
10 Bar Facing Burpees
40 Double Unders

AMRAP should be 12 minutes of consistent effort. Goal should be to pick a pace and stick to it until the end.

Beginner: 135/95; 60 Single Unders or 30 Singles Left + 30 Singles Right
Intermediate: 185/125; 20 Double Unders
Advanced: Rx
 6 rounds 2 reps
Performed as RX
Care Bach 10/27/2017 Vintage CrossFit None AMRAP 4 Minutes x 3

24 Wallballs 20/14lbs
12 Toes to Bar
18 Wallballs
9 Toes to Bar
12 Wallballs
6 Toes to Bar
(If you finish start back at the top)
Rest 2:00
Reset each AMRAP

Pick a weight and toes to bar variation that allows you to maintain two sets or less on both wall balls and toes to bar.		 273 reps
Performed as RX
Care Bach 10/23/2017 Vintage CrossFit None For Time
9 Calorie Row
9 Thrusters 75/55lbs
15/12 Calorie Row
15 Thrusters
21/15 Calorie Row
21 Thrusters
27/21 Calories Row
27 Thrusters

Beginner: 45/35
Intermediate: 60/45
Advanced: Rx
Competitor: 95/65		 9m 26s
Performed as RX
Care Bach 10/23/2017 Vintage CrossFit None Squat Clean and Jerk
6x3 @ 70-75%

Clean and jerk percentage work STICK TO THE PERCENTAGE. Drop and reset each rep. 		85 lbs
Performed as RX
Care Bach 10/21/2017 2017 Energy Games Synchro Couplet 10 min AMRAP
M/F Pair 1:
10 Syncro Overhead Squats (95/65)
10 Syncro Toes to Bar
M/F Pair 2:
10 Syncro Overhead Squats (95/65)
10 Syncro Toes to Bar
 112 reps
Performed as RX
Care Bach 10/21/2017 2017 Energy Games Burpee Sprint Completed as a Relay:
4 Rounds
20 Parallette Facing Burpees
Run 1 Lap
*CAP 15 min		 12m 22s
Performed as RX
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