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Athlete Date Sort Location Workout Name Description Results
Chad Renfro 05/11/2016 Vintage CrossFit None 3 rounds (10:00 cap)
28 steps walking lunge
15 power cleans 115/80		 7m 56s
Performed as RX
Chad Renfro 05/05/2016 Vintage CrossFit Deadlift Progression Day 1 1x6 @ 60%
1x5 @ 70%
1x4 @ 80%
1x1 @ 90%		 275-325-375-425 lbs
Performed as RX
Chad Renfro 05/05/2016 Vintage CrossFit None For time
Row 750m
50 Wall Balls
25 Power Cleans, 135/95		 7m 53s
Performed as RX
Chad Renfro 05/04/2016 Vintage CrossFit None 3 Rounds for time of:
18 Burpee Box Jump Overs, 24/20"
15 Ring Dips
3 Rope Climbs (Beginners 1 or 2 rope climbs)		 18m 35s
Workout Scaled
Chad Renfro 05/03/2016 Vintage CrossFit None Shoulder Press 1RM 185 lbs
Performed as RX
Chad Renfro 05/03/2016 Vintage CrossFit None Max time overhead hold in 3 minutes at 50% 1RM 2m 01s
Performed as RX
Chad Renfro 04/30/2016 Vintage CrossFit Terry For time:
1-mile run
100 push-ups
100-meter bear crawl
1-mile run
100-meter bear crawl
100 push-ups
1-mile run		 43m 27s
Performed as RX
Chad Renfro 04/29/2016 Vintage CrossFit None 12 Snatch Singles from the floor. 155 lbs
Performed as RX
Chad Renfro 04/29/2016 Vintage CrossFit None AMRAP 12
Row 200m/150m
5 Strict Shoulder Press 95/65 (Adv 115/75)
5 Strict Pullups (any grip)		 6 rounds 200 reps
Performed as RX
Chad Renfro 04/27/2016 Vintage CrossFit Masters Online Qualifier 16.2 Deadlift 1RM 465 lbs
Performed as RX
Chad Renfro 04/27/2016 Vintage CrossFit None AMRAP 8
800m run buy-in
Then
10 Alternating Jumping Lunges
30ft Handstand Walk (3 Wall Walks)
12 Alternating Jumping Lunges
30ft Handstand Walk (3 Wall Walks)
14 Alternating Jumping Lunges
30ft Handstand Walk (3 Wall Walks)
16 Alternating Jumping Lunges
30ft Handstand Walk (3 Wall Walks)
Etc		 45 reps
Workout Scaled
Chad Renfro 04/23/2016 Vintage CrossFit None For time:
Run 800m
40 Kettlebell Swings 53/35 (Adv 70/35)
20 Pullups (Adv C2B)
10 Front Squats 185/115
5 Rope Climbs		 11m 50s
Performed as RX
Chad Renfro 04/22/2016 Vintage CrossFit None 12 minutes to build to a heavy 3-rep squat clean thruster 185 lbs
Performed as RX
Chad Renfro 04/22/2016 Vintage CrossFit None 15 Thrusters 95/65
30/21 Calorie Row
90 Double Unders
30/21 Calorie Row
15 Thrusters 95/65		 6m 59s
Workout Scaled
Chad Renfro 04/10/2016 Vintage CrossFit None 3 RFT
Row 500m
25 burpees
25 box jumps (24"/20")
25 weighted situps (35/25)
25 KB swings (53/35)
Run 800m		 38m 06s
Performed as RX
Chad Renfro 04/09/2016 Vintage CrossFit None 3 rounds for time of:
36/30 Calorie Row
24 Pushups
12 Front Squats, 155/105		 15m 10s
Performed as RX
Chad Renfro 04/03/2016 Vintage CrossFit None 30 min AMRAP
10 push-ups
15 sit-ups
20 squats
1 hill sprint

Every round increase by 1 hill sprint		 7 rounds 49 reps
Performed as RX
Chad Renfro 02/19/2016 Vintage CrossFit CrossFit Open 14.5 21-18-15-12-9-6-3 reps of:
Thrusters, 95 / 65 lb.
Burpees		 25m 33s
Performed as RX
Chad Renfro 02/17/2016 Vintage CrossFit The Chief Max rounds in 3 minutes of:
135 pound Power cleans, 3 reps
6 Push-ups
9 Squats
Rest 1 minute. Repeat for a total of 5 cycles.

Record the total number of reps complete across all 5 intervals		 348 reps
Performed as RX
Chad Renfro 02/11/2016 Vintage CrossFit None 6 Sets each for Meters
2 min max effort Row
3 min Rest		 3,404 m
Performed as RX
Chad Renfro 02/10/2016 Vintage CrossFit Mile Time Trial 1 Mile Trial (1600m or 4 laps on the track) 6m 28s
Performed as RX
Chad Renfro 02/10/2016 Vintage CrossFit Mile TT plus paced laps For time
Run mile at race pace
Rest 3 min
Run 2x800m at mile pace
Rest 1:30 in between
Run 4x400m at mile pace
Rest 1 min in between

Record total time		 28m 05s
Performed as RX
Chad Renfro 02/08/2016 Vintage CrossFit None 5 Rounds for Time
20 Deadlifts (135/95)
5 Overhead Squats (135/95)		 7m 44s
Performed as RX
Chad Renfro 02/07/2016 Vintage CrossFit None For time:
Row 250m
25 air squats
Run 200m
Row 500m
50 air squats
Run 400m
Row 1000m
100 air squats
Run 800m
Row 500m
50 air squats
Run 400m
Row 250m
25 air squats
Run 200m		 30m 40s
Performed as RX
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