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Athlete Date Sort Location Workout Name Description Results
chris gaillard 09/20/2017 Vintage CrossFit None 4 Rounds
6 Deadlifts 275/185lbs
1 Legless Rope Climb (scale: legless to 10 feet on last 2)
20 Sit Ups

Beginner: 155/105; 6/4 Calorie Ski instead of rope climb
Intermediate: 225/155; Legless to 10' or 12', use legs rest of the way up and down
Advanced: Rx		 10m 27s
Workout Scaled
chris gaillard 09/20/2017 Vintage CrossFit None Strict Press
2x10
then
3 Rep every 2:00 for 12 Minutes
AHAP

Compare to 9/10/2017		 100-105-110-115-120-120 lbs
Performed as RX
chris gaillard 09/18/2017 Vintage CrossFit None Back Squat
5x5 @80%		 225-245-255-257-257 lbs
Performed as RX
chris gaillard 09/18/2017 Vintage CrossFit None 6 Rounds
8 Thrusters 105/75lbs (scale 55)
8 Bar Facing Burpees

Beginner: 65/45
Intermediate: 85/60
Advanced: Rx

The thruster should be unbroken every round.		 12m 13s
Workout Scaled
chris gaillard 09/16/2017 Vintage CrossFit None Every 3:00 for 7 Rounds:
400 Meter Run (scale 300, except first Rx)
12 Toes to Bar (scale 8, except first Rx)

Beginner: 6 Toes to Bar with focus on maintaining kip
Intermediate: 9Toes to Bar with focus on maintaining kip
Advanced: Rx		 2260 reps
Workout Scaled
chris gaillard 09/15/2017 Vintage CrossFit None Back Squat
3x3 @87.5%		 275 lbs
Performed as RX
chris gaillard 09/15/2017 Vintage CrossFit None AMRAP 15 Minutes
5 Squat Snatch 105/75lbs (scale 65 lbs)
10 Box Jump Overs 24/20""
15/10 Calorie Row		 4 rounds 3 reps
Workout Scaled
chris gaillard 09/12/2017 Vintage CrossFit None Deadlift
3x3
As heavy as possible with total control back to the floor on all three reps
Compare to 8/22/2017		 355 lbs
Performed as RX
chris gaillard 09/12/2017 Vintage CrossFit None AMRAP 12 Minutes
Climb the Ladder
3 Sumo DLHP 75/55lbs
3 Pull Ups
30' HS Walk
6 Sumo DLHP
6 Pull Ups
30' HS Walk
9,9,30', etc.		 15 rounds 10 reps
Performed as RX
chris gaillard 09/11/2017 Vintage CrossFit None Back Squat
5x5 @77.5%		 225-225-230-235-247 lbs
Performed as RX
chris gaillard 09/11/2017 Vintage CrossFit None AMRAP 8 Minutes
4 Power Cleans 135/95lbs (scale 97 lbs)
2 Bar Muscle Ups

Beginner: 95/55; 2 Burpee Jumping Pullups (no bands)
Intermediate: 115/75; 2 Chest to Bar Pull Ups
Advanced: Rx		 7 rounds 4 reps
Workout Scaled
chris gaillard 09/07/2017 Vintage CrossFit None WOD
AMRAP 4 Minutes x 3
Rest 2:00

Run 400m
20 KB Swings 53/35lbs (scale 40)
Max HSPU in remaining time

Beginner: 300m run; 12 KBS 35/26; Wall Walks
Intermediate: Reduced ROM HSPU
Advanced: Rx

Score is HSPU reps		 25 reps
Workout Scaled
chris gaillard 09/07/2017 Vintage CrossFit None Strength/Oly
Pause Power Position Squat Snatch Warm Up
4x3 @ 40-60% 1RM
Drop and Reset

Hang Squat Snatch (above knee)
Every 2 Minutes for 12 Minutes
2 Reps @ 80%+
Heavier than last week		 65 lbs
Performed as RX
chris gaillard 09/06/2017 Vintage CrossFit None Deadlift
5x1
As heavy as possible with total control back to the floor		 365 lbs
Performed as RX
chris gaillard 09/06/2017 Vintage CrossFit None EMOM 20
Ski, bike, or row, trying to work for 20-25 seconds and being consistent through the whole EMOM
(ski)
 20m 00s
Performed as RX
chris gaillard 08/26/2017 CrossFit Four Peaks "Cindy Harvey" AMRAP 25
01 bar MU
05 pull ups
10 push ups
15 squats
20 KB swings, 44 lbs
25 sit ups
 3 rounds 56 reps
Performed as RX
chris gaillard 08/23/2017 CrossFit Four Peaks None AMRAP 10
5 S2OH (185/115) (scale 95 lbs)
12 Box Jump overs (24/20)
15 DUs		 4 rounds 5 reps
Workout Scaled
chris gaillard 08/23/2017 CrossFit Four Peaks None Deadlift
5-3-3-3-3-3		 355 lbs
Performed as RX
chris gaillard 08/22/2017 CrossFit Four Peaks None 10-9-8-7-6-5-4-3-2-1
T2Bs
Power cleans (scale 95 lbs)		 11m 45s
Workout Scaled
chris gaillard 08/21/2017 Vintage CrossFit Endurance 2017-08-20 2 RFT
Run Spotts loop
10 hill sprints
(scale 30 minute cap)
 30m 00s
Performed as RX
chris gaillard 08/18/2017 Vintage CrossFit None Deadlift 3RM 400 lbs
Performed as RX
chris gaillard 08/16/2017 Vintage CrossFit None Power Clean 1RM 165 lbs
Performed as RX
chris gaillard 08/16/2017 Vintage CrossFit Diane 21-15-9 reps of:
225 pound Deadlift
Handstand push-ups		 6m 00s
Performed as RX
chris gaillard 08/14/2017 Vintage CrossFit Fight Gone Bad Three rounds of:
Wall-ball, 20 pound ball, 10 ft target (Reps)
Sumo deadlift high-pull, 75 pounds (Reps)
Box Jump, 20" box (Reps)
Push-press, 75 pounds (Reps)
Row (Calories)

In this workout you move from each of five stations after a minute.The clock does not reset or stop between exercises. This is a five-minute round from which a one-minute break is allowed before repeating. On call of "rotate", the athletes must move to next station immediately for best score. One point is given for each rep, except on the rower where each calorie is one point.		 182 reps
Performed as RX
chris gaillard 08/14/2017 Vintage CrossFit None Back Squat 1RM 295 lbs
Performed as RX
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