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Athlete Date Sort Location Workout Name Description Results
Chong Hill 01/25/2018 Vintage CrossFit None Front Squat
40 Reps for time @ 60% 1RM
Rack/Unrack anytime		 3m 04s
Performed as RX
Chong Hill 01/19/2018 Vintage CrossFit None Push Jerk 1RM 145 lbs
Performed as RX
Chong Hill 01/16/2018 Vintage CrossFit None Back Squat 5RM 165 lbs
Performed as RX
Chong Hill 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		 9m 16s
Workout Scaled
Chong Hill 01/15/2018 Vintage CrossFit None Find 1RM Misfit Clean Complex

Power Clean
Push Jerk
Front Squat
Hang Squat Clean
Split Jerk		 120 lbs
Performed as RX
Chong Hill 01/15/2018 Vintage CrossFit None AMRAP 10 Minutes
Run 200m
12 HSPU (Open Standard)
9 Hang Power Snatch 75/55lbs

Beginner: 3 Wall Walks or 3x Kick Up to HS + :10 Hold; 45/35
Intermediate: 6-9 HSPU or Reduced ROM; 65/45
Advanced: Rx
Competitor: 95/65

Handstand Push Ups should be done in 3 sets or less each round. Hang Power Snatch should be unbroken, not heavy!		 3 rounds 0 reps
Performed as RX
Chong Hill 01/12/2018 Vintage CrossFit None Push Jerk
5x3 @ 85%		 115 lbs
Performed as RX
Chong Hill 01/10/2018 Vintage CrossFit None Every 2:00 for 8 Minutes
3 Misfit Snatch Complex 70%+ of 1RM
You can build throughout sets		 65 lbs
Performed as RX
Chong Hill 01/09/2018 Vintage CrossFit None Back Squat 5x5 at 90%
of last weeks 5RM		 150 lbs
Performed as RX
Chong Hill 01/04/2018 Vintage CrossFit None Every :90 for 9 Minutes
2 Misfit Clean Complex 70%+ of 1RM
You can build throughout sets		 75 lbs
Performed as RX
Chong Hill 01/03/2018 Vintage CrossFit None Back Squat 5RM 165 lbs
Performed as RX
Chong Hill 01/01/2018 Vintage CrossFit Riley For time:
Run 1.5 miles
150 burpees
Run 1.5 miles

If you've got a weight vest or body armor, wear it.		 37m 00s
Performed as RX
Chong Hill 12/29/2017 Vintage CrossFit None Deadlift
15-15-15		 105 lbs
Performed as RX
Chong Hill 12/29/2017 Vintage CrossFit None AMRAP 3 Minutes x 3
Rest 2:00
7 Sumo Deadlift High Pull 135/95lbs
7 Lateral Burpees over the bar
7 Push Press

The Push Press should be Unbroken. Break up the SDLHP once necessary to maintain quick tempo. This should be a fast-paced sprint, every round, while maintaining proper positions. Don't game the first two intervals.

Beginner: 95/65
Intermediate: 115/80
Advanced: Rx

Score is total reps		 6 reps
Workout Scaled
Chong Hill 12/21/2017 Vintage CrossFit None Deadlift
12-12-12
As heavy as possible with full control		 155 lbs
Performed as RX
Chong Hill 12/20/2017 Vintage CrossFit None Power Snatch Singles @60-75%
Drop and Reset
5 Rounds
:60 on
2:00 off		 45 reps
Workout Scaled
Chong Hill 12/20/2017 Vintage CrossFit None 3 Rounds
30 Single Arm Push Press 50/35lbs
(15 per side)
20 Box Jump Overs 24/20"
15 Handstand Push Ups

The Push press should be unbroken for at least the first round. HSPU should remain 3 sets or less the entire WOD.

Beginner: 35/20#; 20/16"; 5 Wall Walks or 5x Kick Up + :10 HS Hold
Intermediate: Reduce HSPU ROM or Volume
Advanced: Rx		 10m 42s
Workout Scaled
Chong Hill 12/19/2017 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		 100 reps
Workout Scaled
Chong Hill 12/19/2017 Vintage CrossFit None Back Squat 5RM 160 lbs
Performed as RX
Chong Hill 12/19/2017 Vintage CrossFit None AMRAP 2 Minutes x 6
Rest :60

Row 250/200m
15 Toes to Bar
Max Double Unders in time remaining

Beginner: 200/150m row; 10 Hanging Leg Raises to Hip Level or Higher; 10 Singles + 1 DU attempt in remaining time		 18 reps
Workout Scaled
Chong Hill 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
Chong Hill 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
Chong Hill 12/13/2017 Vintage CrossFit None 5 Rounds
:60 Max Chest to Bar Pullups
:60 Rest
:60 Max Thruster 135/95lbs
:60 Rest

Beginner: Ring Rows; 85/55
Intermediate: Chin over Bar Pull Ups; 100/70
Advanced: 115/80
Competitor: Ring Muscle Ups		 109 reps
Workout Scaled
Chong Hill 12/12/2017 Vintage CrossFit None 5x5 Back Squat @ 90% 5RM 145 lbs
Performed as RX
Chong Hill 12/12/2017 Vintage CrossFit None 3 Rounds
10 DB Clean and Jerk 50/35lbs each hand
Run 200m

Beginner: 35/20s
Intermediate+: Rx
 5m 31s
Workout Scaled
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