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Athlete Date Sort Location Workout Name Description Results
Chong Hill 09/03/2019 Vintage CrossFit None Back Squat
5x5 @ 90% 5RM		 155 lbs
Performed as RX
Chong Hill 09/03/2019 Vintage CrossFit None For Time
21 Power Snatch 75/55lbs
21 Handstand Push Ups
15 Power Snatch 95/65lbs
15 Handstand Push Ups
9 Power Snatch 115/75lbs
9 Handstand Push Ups

Target time < 10:00. Scale volume accordingly. Snatches should be light enough to avoid singles for the full workout.

Beginner: Double Dumbbell Push Press or :60/:45/:30 Handstand Hold
Intermediate: 15-10-5 Kipping HSPU
Advanced: Rx		 10m 10s
Workout Scaled
Chong Hill 09/02/2019 Vintage CrossFit TK Complete as many rounds as possible in 20 minutes of:
8 Strict Pull-ups
8 Box jumps, 36" box
12 Kettlebell swings, 2 pood		 6 rounds 6 reps
Workout Scaled
Chong Hill 08/30/2019 Vintage CrossFit None Deadlift
3x10

Slow and controlled		 145 lbs
Performed as RX
Chong Hill 08/30/2019 Vintage CrossFit None 3 Rounds
16 Kettlebell Snatches 53/35lbs
12/8 Calorie Bike
40' Handstand Walk

Beginner: 35/18; 80' Overhead Carry
Intermediate: 44/26; 4 Handstand Walk Attempts or :30 Handstand Hold
Advanced: Rx		 7m 00s
Workout Scaled
Chong Hill 07/18/2019 Vintage CrossFit None Squat Clean
7x1 @ 82.5-92.5%		 135 lbs
Performed as RX
Chong Hill 07/08/2019 Vintage CrossFit None Snatch
7x1 @ 80-90%		 90 lbs
Performed as RX
Chong Hill 07/08/2019 Vintage CrossFit None AMRAP 8 Minutes
50/40 Calorie Row
Max Reps Wall Balls 20/14lbs in time remaining 		90 reps
Performed as RX
Chong Hill 07/05/2019 Vintage CrossFit None 3 Rounds
8 Burpee Box Jump Overs 24/20"
16/12 Calorie Row
8 Burpee Box Jump Overs
Rest 2:00

Sprint!

Beginner: 24/20" Burpee Box Step Overs
 11m 30s
Performed as RX
Chong Hill 07/03/2019 Vintage CrossFit None Push Press
4x4 @ 80%		 105 lbs
Performed as RX
Chong Hill 06/21/2019 Vintage CrossFit None For Time
50 Dumbbell Thrusters 50/35s
50/30 Calorie Bike

Time cap: 10 minutes. Scale volume/weight appropriately! Pick a dumbbell weight you can perform sets of 10+ reps

Beginner: 30/15; 40/25 Calorie Bike
Intermediate: 40/25
Advanced: Rx		 5m 44s
Workout Scaled
Chong Hill 06/21/2019 Vintage CrossFit None Shoulder Press 3RM 85 lbs
Performed as RX
Chong Hill 06/20/2019 Vintage CrossFit None Hang Squat Clean 2RM 135 lbs
Performed as RX
Chong Hill 06/20/2019 Vintage CrossFit None For Calories
4:00 on, 4:00 off
3:00 on, 3:00 off
2:00 on, 2:00 off
1:00 on

Max Calories on Rower
Score is total Calories
 154 reps
Performed as RX
Chong Hill 06/19/2019 Vintage CrossFit None Deadlift 5RM 225 lbs
Performed as RX
Chong Hill 06/19/2019 Vintage CrossFit None 4 Rounds
2 Rope Climbs
15 Power Snatch 75/55lbs

Beginner: 8 Ring Rows or 20' Standing Rope Sled Pull; 55/35
Intermediate: 12' Rope Climbs
Advanced: Rx
Competitor: Legless Rope Climbs		 11m 08s
Performed as RX
Chong Hill 06/18/2019 Vintage CrossFit None Hang Squat Snatch 2RM 92 lbs
Performed as RX
Chong Hill 06/18/2019 Vintage CrossFit None For Time
8 Rounds
Run 100m
8 Overhead Squats 135/95lbs

Beginner: 85/55
Intermediate: 115/75
Advanced: Rx		 11m 09s
Workout Scaled
Chong Hill 06/17/2019 Vintage CrossFit None Back Squat 1RM 200 lbs
Performed as RX
Chong Hill 06/17/2019 Vintage CrossFit None For Time
Row 1500/1250m
40 Alternating Pistols
20 Hang Cleans 185/115lbs

Beginner: 40 Steps Goblet Lunge; 115/65
Intermediate: Assisted Pistols; 155/95
Advanced: Rx		 11m 43s
Workout Scaled
Chong Hill 06/06/2019 Vintage CrossFit None Back Squat
4x4 @ 87.5%		 155 lbs
Performed as RX
Chong Hill 06/06/2019 Vintage CrossFit None Every 3:00 for 6 Rounds
:35 on the Rower

Score is total calories		 74 reps
Performed as RX
Chong Hill 06/04/2019 Vintage CrossFit None 5 Rounds
10 Power Snatch*
12 Toes to Bar

*Weights on Snatch increase each round

75/55lbs, 95/65lbs, 115/75lbs, 135/95lbs, 155/105lbs

Scale weights to end around 75% 1RM Power Snatch
Scale T2B to V-Ups or GHD Sit Ups. Scale T2B volume so you can complete in 2 sets every round. 		14m 40s
Workout Scaled
Chong Hill 06/04/2019 Vintage CrossFit None Pause Hang Snatch Warm Up
(above knee)
4x3

Every 2 Minutes for 12 Minutes
2 Hang Snatch @ 85%+		 75 lbs
Performed as RX
Chong Hill 06/03/2019 Vintage CrossFit None Back Squat
5x5 @ 77.5%		 140 lbs
Performed as RX
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