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Athlete Date Sort Location Workout Name Description Results
Chong Hill 12/11/2017 Vintage CrossFit None AMRAP 10 Minutes
40 Double Unders
10 Push Jerk 155/105lbs
4 Bar Muscle Ups

Beginner: 60 Single Unders; 95/55; 4 Strict Pull Ups
Intermediate: 20 Double Unders; 115/75; 4 Chest to Bar Pullups
Advanced: Rx
 4 rounds 0 reps
Workout Scaled
Chong Hill 12/06/2017 Vintage CrossFit None Find 1RM Snatch Complex

Squat Snatch
Overhead Squat
Hang Squat Clean
Overhead Squat		 85 lbs
Performed as RX
Chong Hill 12/05/2017 Vintage CrossFit None Back Squat 5RM 155 lbs
Performed as RX
Chong Hill 12/05/2017 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 31s
Workout Scaled
Chong Hill 11/30/2017 Vintage CrossFit None Clean and Jerk 1RM 125 lbs
Performed as RX
Chong Hill 11/29/2017 Vintage CrossFit None Push Press 1RM 125 lbs
Performed as RX
Chong Hill 11/29/2017 Vintage CrossFit None Every 3 Minutes until failure
Run 200m
12 Thrusters 75/55lbs
3 Pull Ups

Rest remainder
Increase Pull Up reps by 3 each interval

Scale to allow everyone to get to the fifth round

Beginner: 45/35; Banded Pull Ups
Intermediate: 65/45; 2-4-6-8-10 pull ups
Advanced: Rx
Competitor: 95/65		 5 rounds 222 reps
Performed as RX
Chong Hill 11/28/2017 Vintage CrossFit None Back Squat 3RM 170 lbs
Performed as RX
Chong Hill 11/27/2017 Vintage CrossFit None Squat Snatch 1RM 85lb lbs
Performed as RX
Chong Hill 11/27/2017 Vintage CrossFit None 5 Rounds
8 Deadlift 155/105lbs
20 Double Unders
8 Power Cleans 155/105lbs
20 Double Unders
8 Push Jerk 155/105lbs
20 Double Unders

15 minute cap

Beginner: 5 Deadlift/Power Clean/Push Jerks per round at 95/65; 30 Singles
Intermediate: 115/75; 10 Double Unders
Advanced: 135/95
Competitor: Rx		 15m 00s
Workout Scaled
Chong Hill 11/24/2017 Vintage CrossFit Jerry For time:
Run 1 mile
Row 2K
Run 1 mile		 27m 21s
Performed as RX
Chong Hill 12/30/2016 Vintage CrossFit None Deadlift 3-3-3
Compare to 12/15/2016		 175 lbs
Performed as RX
Chong Hill 11/09/2016 Vintage CrossFit Fran Three rounds, 21-15- and 9 reps, for time of:
95 pound Thruster
Pull-ups		 7m 04s
Workout Scaled
Chong Hill 11/08/2016 Vintage CrossFit None Front Squat 3RM 120 lbs
Performed as RX
Chong Hill 11/08/2016 Vintage CrossFit None 15 minute cap - scale appropriately
Run 1 mile (3x600m loop)
15 Hang Power Cleans (175/115) Advanced 205/135
10 Muscle Ups (15 Strict Ring Dips)		 12m 45s
Workout Scaled
Chong Hill 11/04/2016 Vintage CrossFit None 4 RFT
50' Walking lunge with 50/30# sandbag
8 Strict HSPU
6 Slam Ball Cleans 100/70 (double KB clean as back up option for large classes - 2x53/2x35)		 10m 30s
Workout Scaled
Chong Hill 11/04/2016 Vintage CrossFit None 5 sets
2 Hip Snatch High Pull
1 Hip Squat Snatch
1 High Hang Squat Snatch		 lbs
Performed as RX
Chong Hill 10/31/2016 Vintage CrossFit Halloween Monster Mash Pt 2 AMRAP 7 minutes of:
15 Air Squats
5 Deadlifts, 275/185
15ft Handstand Walk		 5 rounds 12 reps
Workout Scaled
Chong Hill 10/31/2016 Vintage CrossFit None AMRAP 7 minutes of:
12/9 Calories Bike
6 Hang Power Snatch, 115/80
6 Overhead Squats, 115/80		 2 rounds 8 reps
Workout Scaled
Chong Hill 10/31/2016 Vintage CrossFit Halloween Monster Mash Pt 1 AMRAP 7 minutes of:
7 Burpees, lateral over bar
7 Thrusters, 95/65
1 Rope Climb, 15 ft		 3 rounds 0 reps
Performed as RX
Chong Hill 10/25/2016 Vintage Crossfit None 21-15-9
Bike Calories (F 15-10-5)
Slam Ball Squat Clean 50/30		 10m 45s
Performed as RX
Chong Hill 10/25/2016 Vintage CrossFit None Push Press 3-3 @ 80% 1RM
Push Press 3-3 @ 85% 1RM		 85-95 lbs
Performed as RX
Chong Hill 10/24/2016 Vintage Crossfit Jackie 1000 meter row
45 pound Thruster, 50 reps
30 pull-ups		 10m 30s
Workout Scaled
Chong Hill 10/24/2016 Vintage Crossfit None Front Squat 3 @ 87.5% of 3RM
Front Squat 3 @ 90%
Front Squat 3-3 @ 92.5%		 65-85-105 lbs
Performed as RX
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