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Athlete Date Sort Location Workout Name Description Results
chris gaillard 02/05/2019 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.		 10 reps
Performed as RX
chris gaillard 01/15/2019 Vintage CrossFit None 5RM Back Squat 275 lbs
Performed as RX
chris gaillard 01/07/2019 Vintage CrossFit None 4 rounds for time of
Run 400m
40' Handstand Walk

Beginner: 40' Forward + Backward Bear Crawl
Intermediate: :40 Handstand Hold or 20 Hand Lifts or Shoulder Taps
Advanced: Rx		 14m 30s
Performed as RX
chris gaillard 11/30/2018 Vintage CrossFit Cindy Complete as many rounds in 20 minutes as you can of:
5 Pull-ups
10 Push-ups
15 Squats		 13 rounds 5 reps
Performed as RX
chris gaillard 08/02/2018 Vintage CrossFit None Find 1RM Snatch Complex
Power Snatch + Squat Snatch + Hang Squat Snatch		 95 lbs
Performed as RX
chris gaillard 08/02/2018 Vintage CrossFit None 4 Rounds
3 Squat Snatch 165/110lbs (scale 75)
25' Handstand Walk

Scale to around 80% 1RM Snatch
HSW Scales: 2 Wall Walks per round/50' Bear Crawl/25 Handstand Shoulder Taps or Hand Lifts		 5m 34s
Workout Scaled
chris gaillard 07/30/2018 Vintage CrossFit None Find 1RM Box Squat 355 lbs
Performed as RX
chris gaillard 07/30/2018 Vintage CrossFit None For Time
21-15-9 (SCALE 18-12-6)
Shoulder to OH 135/95lbs (SCALE 95)
Toes to Bar
Row for Calories
Time cap: 10:00
 9m 45s
Workout Scaled
chris gaillard 07/29/2018 Vintage CrossFit Comp Squad 20 min AMRAP
100m Run
1 Squat Snatch (80%+) (75 lbs)		 30 reps
Workout Scaled
chris gaillard 07/26/2018 Vintage CrossFit None Power Snatch 1-1-1-1-1-1-1 @ 90%+ 95-100-100-100-105-105-110 lbs
Performed as RX
chris gaillard 07/26/2018 Vintage CrossFit None 3 Rounds
12/8 Calorie Bike
12 Deadlifts 275/185lbs (scale 225)
12 Ring Dips
 9m 02s
Workout Scaled
chris gaillard 07/25/2018 Vintage CrossFit None Sumo Deadlift
5x5 As Heavy As Possible
No Bounce - Silent		 225-255-255-255-255 lbs
Performed as RX
chris gaillard 07/25/2018 Vintage CrossFit None For Time
100 Air Squats
10 Muscle Ups (scale strict pullups + strict ring dips)
80 Air Squats
8 Muscle Ups
60 Air Squats
6 Muscle Ups
40 Air Squats
4 Muscle Ups
20 Air Squats
2 Muscle Ups

The Muscle Ups should be performed in 3 sets or less per round. Scale volume 5-4-3-2-1 reps or 6-5-4-3-2

Beginner: 60/50/40/30/20 Squats; 10-8-6-4-2 Ring Rows + Push Ups
Intermediate: 10-8-6-4-2 Strict Pull Ups + Strict Ring Dips
Advanced: Rx or scale MU volume		 16m 07s
Workout Scaled
chris gaillard 07/23/2018 Vintage CrossFit None Box Squat
10x2 @ 57.5-67.5%
Speed Work
Rest :30-:60		 245-255-265-275-275-275-275-275-275-275 lbs
Performed as RX
chris gaillard 07/23/2018 Vintage CrossFit None AMRAP 12:00
Run 200m
15 Box Jump Overs 24/20" (scale 10)
15 Shoulder to Overhead 115/75lbs (scale 10@95)
Scale the weight to maintain 1-2 sets across the entire workout. 		3 rounds 210 reps
Workout Scaled
chris gaillard 07/22/2018 Vintage CrossFit CrossFit Swimming planks, laps, burpees 60m 00s
Workout Scaled
chris gaillard 07/19/2018 Vintage CrossFit None EOMOM for 10 Minutes
Full Snatch + 2 Hang Snatch + Overhead Squat
As Heavy As Possible
Weight can move up and down across sets		 80 lbs
Performed as RX
chris gaillard 07/19/2018 Vintage CrossFit None AMRAP 20:00
1 Rope Climb
2 Squat Cleans 225/155lbs (SCALE 115)
4 Strict Handstand Push Ups
8/5 Calorie Bike		 6 rounds 0 reps
Workout Scaled
chris gaillard 07/17/2018 Vintage CrossFit None Power Clean and Push Jerk
5x5 @ 75%+
Complete Reps in Singles
Rest 2 Mins between sets
(heavier than last time)
Compare to 7/3/2018		 105 lbs
Performed as RX
chris gaillard 07/17/2018 Vintage CrossFit None AMRAP 15:00
40 Sit Ups
30 Box Jump Overs 24/20"
20 KB Swings 53/35lbs

Beginner: 30 Sit Ups; 20 Box Jump Overs, 20/16"; 20 Kettlebell Swings 35/18#
Intermediate: 44/26# KB Swings
Advanced: Rx		 2 rounds 52 reps
Performed as RX
chris gaillard 07/16/2018 Vintage CrossFit None Box Squat
6x4 @ 80%+
 285 lbs
Performed as RX
chris gaillard 07/16/2018 Vintage CrossFit Amanda (scaled) 9-7-5
Muscle Up (scale C2Bs+ring dips, 9-9-7-7-5-5)
Squat Snatch 135/95lbs (scale 75)
No cap, but target time should be under 12 minutes. 		9m 59s
Performed as RX
chris gaillard 07/13/2018 Vintage CrossFit None 4 Rounds
25 Wall Balls 20/14lbs (scale 18@14)
Bike 12/9 Calories (scale 9)

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 43s
Workout Scaled
chris gaillard 07/13/2018 Vintage CrossFit None Warmup
Beginner: 35 Bar Facing Burpees
Intermediate/Advanced: 50 Bar Facing Burpees

Strength
Bench Press
53 @ 90%+ 2RM		 185-205-225-205-205 lbs
Performed as RX
chris gaillard 07/13/2018 Vintage CrossFit None Power Snatch
7x2 80%+		 95 lbs
Performed as RX
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