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Athlete Date Sort Location Workout Name Description Results
Chong Hill 07/31/2018 Vintage CrossFit None Find 1RM Clean Complex
Squat Clean + Front Squat + Jerk		 140 lbs
Performed as RX
Chong Hill 07/31/2018 Vintage CrossFit None AMRAP 7 Minutes
5 Deadlifts 275/195lbs
Run 100m

Beginner: 155/95#
Intermediate: 225/155#
Advanced: Rx		 6 rounds 5 reps
Performed as RX
Chong Hill 07/13/2018 Vintage CrossFit None Bench Press

5x3 @ 90%+ 2RM		 95 lbs
Performed as RX
Chong Hill 07/13/2018 Vintage CrossFit None 4 Rounds
25 Wall Balls 20/14lbs
Bike 12/9 Calories

This should be a sprint! Stay as close to unbroken as you can on the wall balls.

Beginner: 20 Wall Balls 14/10#; 10/7 Calorie Bike
Intermediate/Advanced: Rx		 9m 58s
Performed as RX
Chong Hill 06/05/2018 Vintage CrossFit None Find 1RM Clean Complex
Squat Clean + Front Squat + Jerk		 140 lbs
Performed as RX
Chong Hill 06/05/2018 Vintage CrossFit None AMRAP 7 Minutes
5 Deadlifts 275/195lbs
Run 100m

Beginner: 155/95#
Intermediate: 225/155#
Advanced: Rx		 6 rounds 0 reps
Performed as RX
Chong Hill 05/31/2018 Vintage CrossFit None Power Clean 1RM 150 lbs
Performed as RX
Chong Hill 05/31/2018 Vintage CrossFit None 3 Rounds
10 Power Snatch 95/65lbs
15/12 Calorie Row
20 Wall Balls 20/14lbs

Beginner: 65/45; 10/7 Calorie Row; 14/10# WB
Intermediate/Advanced: Rx
 10m 06s
Performed as RX
Chong Hill 05/29/2018 Vintage CrossFit None Squat Snatch 1RM 95 lbs
Performed as RX
Chong Hill 05/29/2018 Vintage CrossFit None 2 Rounds
20 Burpee Box Jump Overs 24/20"
20 Single Arm Dumbbell Hang Clean and Jerks 50/35lbs
20 Handstand Push Ups

Time cap: 15:00

Beginner: Burpee Box Step Overs 20/16"; 35/20#; Accumulate 1:00 in Handstand Hold or 4 Wall Walks
Intermediate: 20/16"; 12 HSPU and/or reduced ROM
Advanced: Rx		 14m 06s
Workout Scaled
Chong Hill 05/24/2018 Vintage CrossFit None 5 Rounds
20 KB Swings 70/53lbs
Run 400m
Rest 2:00

Beginner: 35/18
Intermediate: 53/35
Advanced: Rx		 22m 52s
Workout Scaled
Chong Hill 05/24/2018 Vintage CrossFit None Power Snatch
Touch and Go
5x5
(Heavier than last time - 5/10/2018)		 75 lbs
Performed as RX
Chong Hill 05/23/2018 Vintage CrossFit None Back Squat 1RM 175 lbs
Performed as RX
Chong Hill 05/20/2018 Vintage CrossFit Triple 3 Row 3,000m
300 Double Unders
Run 3 miles		 57m 25s
Performed as RX
Chong Hill 05/18/2018 Vintage CrossFit None For Time
100 Front Squat 115/75lbs

Every break complete 10 Handstand Push Ups

Time Cap: 12 minutes

Pick an appropriate weight you can complete 20+ reps on the first set. Pick a handstand push up volume you can complete in 2 sets or less for the whole workout.

Beginner: 75/45; 10 Dumbbell Push Press or 2 Wall Walks or :20 Handstand Hold
Intermediate: 95/65; 4-6 HSPU
Advanced: Rx		 10m 50s
Performed as RX
Chong Hill 05/18/2018 Vintage CrossFit None Split Jerk 1-1-1-1-1-1-1
Build weight over sets

Compare to 5/4/2018		 120 lbs
Performed as RX
Chong Hill 05/15/2018 Vintage CrossFit None Power Clean to Push Jerk
Touch and Go
5x5
(Heavier than last time)

Compare to 5/1/2018		 95 lbs
Performed as RX
Chong Hill 05/15/2018 Vintage CrossFit None 2 Rounds of "DT"
Rest :90
3 Rounds of "DT"
Rest :90
2 Rounds of "DT"

Beginner: 85/55#
Intermediate: 125/85#
Advanced: 155/105#		 15m 25s
Workout Scaled
Chong Hill 05/09/2018 Vintage CrossFit None Back Squat 7-7-7 @ 70% 145 lbs
Performed as RX
Chong Hill 05/09/2018 Vintage CrossFit None 4 Rounds
75 Double Unders
15 HSPU
7 Squat Clean Thrusters 155/105lbs

Scale the volume to allow you to finish under 4 minutes per round. Handstand Push Ups should be completed in 3 sets or less per round so scale volume appropriately.

Beginner: 25 Penguin Jumps + 50 Singles; 15 Double Dumbbell Push Press or :60 Handstand Hold; 85/55#
Intermediate: 30-40 DU; 6-9 HSPU or Reduced ROM (Scale volume before scaling ROM!); 125/80#
Advanced: Rx		 19m 13s
Workout Scaled
Chong Hill 05/08/2018 Vintage CrossFit None Squat Clean
Every :30 for 6 Minutes
1 Rep at 75-80%

Compare to Tuesday, 4/24/2018		 115 lbs
Performed as RX
Chong Hill 05/08/2018 Vintage CrossFit None For Time
40 Toes to Bar
30 Front Rack Walking Lunge Steps 95/65lbs
20 Bar Muscle Ups
Run 800m

Time cap: 18 minutes

Beginner: 40 Frog Kicks; 65/35# Lunge; 20 Banded Strict Pull Ups
Intermediate: Rx/Rx/20 Chest to Bar Pull Ups in sets of 2+
Advanced: Rx		 14m 32s
Workout Scaled
Chong Hill 05/07/2018 Vintage CrossFit None Zero Bounce Deadlift 4-4-4-4
@ 75-85% of 1RM		 195-205 lbs
Performed as RX
Chong Hill 05/02/2018 Vintage CrossFit None WOD
From 0:00 to 5:00
Row 1000/800m

From 5:00 to 10:00
EMOM 5
6 Burpees over rower
6 Alternating Dumbbell Snatch

At 10:00 until completion
5 rounds
15 Sit Ups
20 Air Squats

 15m 16s
Workout Scaled
Chong Hill 05/01/2018 Vintage CrossFit None 15 Strict HSPU
30 Box Jump Overs 24/20
60 Wall Balls 20/14lbs
180 Double Unders

Cap: 15:00

Beginner: 5 Wall Walks or Accumulate :90 HS Hold; 20/16; 50 Wall Balls 14/10#; 180 Single Unders
Intermediate: Reduced ROM Strict HSPU; 100 Double Unders (if 100 takes over 3 minutes)
Advanced: Rx		 9m 25s
Workout Scaled
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