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Chong Hill 06/03/2019 Vintage CrossFit None For Time
Run 800m or Row 1000m
150 Air Squats
Run 800m or Row 1000m

Perform both cardio movements. End with the one that is more challenging for you. Set your feet for the air squats and see if you can complete them all without moving.

Beginner: 100 Air Squats		 14m 12s
Performed as RX
Chong Hill 05/27/2019 Vintage CrossFit Murph For time:
1 mile Run
100 Pull-ups
200 Push-ups
300 Squats
1 mile Run

Partition the pull-ups, push-ups, and squats as needed. Start and finish with a mile run. If you've got a twenty pound vest or body armor, wear it.		 60m 30s
Workout Scaled
Chong Hill 01/29/2019 Vintage CrossFit CrossFit Games Open 13.1 Proceed through the sequence below completing as many reps as possible in 17 minutes of:
40 Burpees
75 pound Snatch, 30 reps
30 Burpees
135 pound Snatch, 30 reps
20 Burpees
165 pound Snatch, 30 reps
10 burpees
210 pound Snatch, as many reps as possible		 150 reps
Performed as RX
Chong Hill 01/29/2019 Vintage CrossFit None Back Squat

Warm up sets:
8 reps @ 50% of working weight - Slow controlled pause squats
6 reps @75% - Focus on speed up

"Die Set"
Choose a weight you believe you can hit for 8-12 reps. Max effort reps at chosen weight. Adjust weight based on how last week went.		 13 @ 155 lbs
Performed as RX
Chong Hill 01/28/2019 Vintage CrossFit None 3 Rounds For Time
20/14 Calories on Assault Bike
20 Push Jerk 135/95lbs
20 Push Ups

Time cap 18:00

Beginner: 15/10 Calorie Bike; 85/50#; 10 Perfect Push Ups
Intermediate: 115/75#; 15 Perfect Push Ups
Advanced: Rx		 12m 34s
Workout Scaled
Chong Hill 01/28/2019 Vintage CrossFit None Every 3 Minutes for 15 Minutes
50' Dumbbell Front Rack Lunge 50/35s
10 Dumbbell Thrusters 50/35s
10 Toes to Bar

The Lunge should be unbroken. Try to go straight from the lunges into the thrusters for as long as possible. Toes to bar should not be more than 2 sets.

Beginner: 30/15#; Hanging Knee Raise or Toes to Hip Level
Intermdiate: 40/25#; Toes to Eye level
Advanced: Rx		 15m 00s
Workout Scaled
Chong Hill 11/27/2018 Vintage CrossFit None Back Squat 3RM 165 lbs
Performed as RX
Chong Hill 11/27/2018 Vintage CrossFit None 3 Rounds
9 Thrusters 115/75lbs
12 Bar Facing Burpees
15 Toes to Bar

Time cap: 12:00

Beginner: 75/45; Toes to Hip Level
Intermediate: 95/65; 10 Toes to Bar
Advanced: Rx		 9m 07s
Performed as RX
Chong Hill 11/26/2018 Vintage CrossFit None 1RM Squat Snatch 95 lbs
Performed as RX
Chong Hill 11/26/2018 Vintage CrossFit None AMRAP 5:00

Using 70% if your 1RM Snatch, maximum reps of squat snatches.

If you can perform squat snatches with consistent mechanics under fatigue, stick with squat snatch. If you have mobility or mechanics issues, switch to power snatch to preserve positions and intensity.		 28 reps
Performed as RX
Chong Hill 11/17/2018 2018 Energy Games Track and Field Cap 16

For time:

500m run
then
6 rounds of
25 Heavy Jump Rope
25 Kettlebell Walking Lunge
then
150 Kettlebell Carry

Scaled: 53/35 Kettlebell Overhead Walking Lunge		 12m 8s
Performed as RX
Chong Hill 11/17/2018 2018 Energy Games Rope Sprint For time:
25/20 Calorie Row
15 Burpee Box Jump Overs
5 Rope Climbs

Cap 6:00

Scaled & Age Group: 24/20 Box; burpee step down and step up allowed; box step ups allowed; rope climbs to 11		 4m 4s
Performed as RX
Chong Hill 11/17/2018 2018 Energy Games 3-Pos Max For load:
4 minutes to establish max 3-position clean and jerk

Clean from floor, clean from below knee, clean from above knee, overhead (as an unbroken complex)		 140 lbs
Performed as RX
Chong Hill 11/17/2018 2018 Energy Games 333 Interval In 3 minutes:

Bike 16/12 Calories
16 Toes to Bar
Max reps alternating Dumbbell Snatch in remaining time until reaching 80 reps

Rest 1:00 between intervals

Scaled: Toes to Hip Level; 35/20# Dumbbell		 6m 26s
Performed as RX
Chong Hill 10/12/2018 Vintage CrossFit None Deadlift 5RM 225 lbs
Performed as RX
Chong Hill 10/08/2018 Vintage CrossFit None Back Squat 1RM 200 lbs
Performed as RX
Chong Hill 09/11/2018 Vintage CrossFit None Deadlift 2-2-2-2 220 lbs
Performed as RX
Chong Hill 08/28/2018 Vintage CrossFit None Hang Squat Snatch 2RM 90 lbs
Performed as RX
Chong Hill 08/27/2018 Vintage CrossFit None Back Squat 1RM 205 lbs
Performed as RX
Chong Hill 08/27/2018 Vintage CrossFit None 3 Rounds
75 Double Unders
12 Squat Cleans 115/75lbs
12 Chest to Bar Pull Ups

Target time: 8-12 minutes

Beginner: 75 Single Unders or 7 sets of 10 Singles + 1 DU Attempt; 8-10 cleans @ 95/55; 8-10 strict banded pull ups
Intermediate: 40 Double Unders; 8-10 cleans @ 115/75; 8-10 Chin over Bar Pull Ups
Advanced: Rx		 12m 22s
Workout Scaled
Chong Hill 08/22/2018 Vintage CrossFit Karen For time:
150 Wallball shots, 20 pound ball		 8m 26s
Performed as RX
Chong Hill 08/15/2018 Vintage CrossFit Hotshots 19 Six rounds for time of:
30 Squats
135 pound Power clean, 19 reps
7 Strict Pull-ups
Run 400 meters		 47m 11s
Performed as RX
Chong Hill 08/13/2018 Vintage CrossFit Jackie 1000 meter row
45 pound Thruster, 50 reps
30 pull-ups		 10m 15s
Performed as RX
Chong Hill 08/10/2018 Vintage CrossFit None In 12 minutes
Build to a heavy Split Jerk
From the rack		 155 lbs
Performed as RX
Chong Hill 08/01/2018 Vintage CrossFit None Sumo Deadlift 3RM 205 lbs
Performed as RX
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