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Athlete Date Sort Location Workout Name Description Results
chris gaillard 08/13/2017 Vintage CrossFit Endurance 2017-08-13 Complicated set of tabata rows, interspersed with tabata squats, strict pullups, situps, and pushups.
Tabata row targeted watts.
I scaled to target watts at
125-135-145-155-165-175-185-195
I am scoring this WOD as minimum number of reps of gymnastics movements
 34 reps
Workout Scaled
chris gaillard 08/10/2017 Vintage CrossFit CrossFit Open 16.3 Complete as many rounds and reps as possible in 7 minutes of:
10 power snatches (scale 55)
3 bar muscle-ups

Men use 75 lb.
Women use 55 lb.		 39 reps
Workout Scaled
chris gaillard 08/10/2017 Vintage CrossFit None 2016 Regionals Snatch Pyramid
10 Squat Snatch 135/95lbs
8 Squat Snatch 155/1055lbs
6 Squat Snatch 185/115lbs
4 Squat Snatch 205/135lbs
2 Squat Snatch 225/155lbs
11 Minute Cap

Scaling: Plan your weights to start around 50-60% 1RM and finish around 90%. 		30 reps
Workout Scaled
chris gaillard 08/08/2017 Vintage CrossFit Amanda 9-7-5
Muscle Ups (scale C2B + Ring dips)
Squat Snatch 135/95lbs (scale 65)

Beginner: Ring Rows + Leg Assisted Ring Dips, 65/45
Intermediate: 9 C2B + 9 Ring Dips, 95/65
Advanced: 7-5-3 with Rx'd movements
Competitor: Rx

8 Minute Cap		 8m 00s
Workout Scaled
chris gaillard 08/08/2017 Vintage CrossFit None 3 Attempts at Max Rep Touch and Go Power Clean to Push Jerk
135/95lbs (scale 95)
Rest 3:00 between efforts
Scores is total reps across 3 sets		 26 reps
Workout Scaled
chris gaillard 08/06/2017 Vintage CrossFit Endurance 2017-08-06 AMRAP 30
1 hill
10 burpees
10 jumping squats
20 total mountain climbers
Each round increase by 1 hill		 5 rounds 2 reps
Performed as RX
chris gaillard 08/05/2017 Vintage CrossFit None 3 RFT
25/18 Cal Bike
15 Toes to Bar
12 Barbell Front Rack Reverse Lunges, 115/75 (scale 10@95)
9 Strict Ring Dips

Beginner: 15/10 Cal Bike; 15 Hanging Knee Raise; 65/45; Bench Dips
Intermediate: 20/14 Cal Bike; 7-10 T2B; 95/65; 6 Strict Bar Dips or Banded Ring Dips
Advanced: Rx		 18m 20s
Workout Scaled
chris gaillard 08/02/2017 Vintage CrossFit Isabel For time:
Snatch 135 pounds, 30 reps (scaled 95 lbs)

Use 95 pounds, 65 pounds or broomstick as needed.		 7m 20s
Workout Scaled
chris gaillard 08/02/2017 Vintage CrossFit None Power Snatch 1RM 115 lbs
Performed as RX
chris gaillard 07/30/2017 Vintage CrossFit Endurance 2017-07-30 6 rounds for calories (scaled I measured meters)
Bike, row, or ski (ski)
3 min of work
3 min of rest
Pick what you need to work most on		 3688 reps
Workout Scaled
chris gaillard 07/29/2017 Vintage CrossFit None AMRAP 15 Minutes
30 Wallballs
20 Sit Ups
5 Strict Handstand Push Ups

Beginner: 20 WB @ 14/10#; pushups or box HSPU
Intermediate: 20 WB @ 20/14#; reduced ROM HSPU
Advanced: 20/14#; Rx HSPU		 3 rounds 1 reps
Performed as RX
chris gaillard 07/27/2017 Vintage CrossFit None Olympic Weightlifting/Strength
Power Clean & Push Jerk
EMOM 5
3 Power Cleans + 3 Front Squats + 3 Push Jerks

Beginner: 95/65
Intermediate: 135/95
Advanced: 185/125
Competitor: 205/135		 85 lbs
Performed as RX
chris gaillard 07/27/2017 Vintage CrossFit None 5 RFT
12 Box Jump Overs, 24/20"
8 Ring Push Ups
8 Dumbbell Snatch (4L then 4R), 50/35#

Beginner: 12 Plate Jump Overs, 15"/12"; Box Push Ups; 20/10#
Intermediate: 20"/16"; Band Assisted Ring Push Ups or 15sec ring pushup plank hold; 35/20#
Advanced: Rx
Competitor: 60/40# DB		 8m 57s
Performed as RX
chris gaillard 07/25/2017 Vintage CrossFit None AMRAP 5:
600m Run Buy-In
12 Deadlifts (185/135)
12 Bar Facing Burpees
Rest 5:00
AMRAP 5:
400m Run Buy-In
9 Deadlifts (225/155)
9 Bar Facing Burpees
Rest 5:00
AMRAP 5:
200m Run Buy-In
6 Deadlifts (275/185)
6 Bar Facing Burpees

Beginner: 135/95, 155/105, 175/115
Intermediate: 155/105, 185/125, 205/135
Advanced: Rx
Competitor: 225/155, 275/185, 315/215		 84 reps
Performed as RX
chris gaillard 07/24/2017 Vintage CrossFit None For Time: (20 Cap)
30 Hang Power Cleans 135/95lbs (scale 75 lbs)
10 Burpee Muscle Ups (scale burpee strict ring pull ups)
20 Hang Power Cleans
10 Burpee Muscle Ups
10 Hang Power Cleans
10 Burpee Muscle Ups

Beginner: 75/55; Burpee Jumping Pullups
Intermediate: 105/75; Burpee Strict Ring Pull Up
Advanced: Rx
 14m 09s
Workout Scaled
chris gaillard 07/24/2017 Vintage CrossFit None Front Squat 3-3-3-3-3
Heavier than last week (75%+)		 195 lbs
Performed as RX
chris gaillard 07/23/2017 Vintage CrossFit Endurance 2017-07-23 AMRAP 30
With a partner, both partners work at same time
600 m run
Partner rows for meters while other partner run, switching off upon return of running partner		 30m 00s
Performed as RX
chris gaillard 07/22/2017 Vintage CrossFit None AMRAP 20
5 Squat Cleans, 135/95 (scale 95 lbs)
10/7 Cal Bike
30 Double Unders
Rest 1:00

Beginner/QuickFit: 5 Russian KB Swings + 5 Goblet Squats; 30 Single Unders
Intermediate: 105/70#; 10 Double Unders or DU attempts
Advanced: Rx
Competitor: 165/115		 4 rounds 0 reps
Workout Scaled
chris gaillard 07/21/2017 Vintage CrossFit None 3 RFT
Row 25/18 Cal
15 Pullups
20m D-Ball Carry (in front of body), 100/70

Beginner: 10 strict banded pullups; 50/30
Intermediate: 10 kipping pullups; 70/50
Advanced: Rx
Competitor: 25 Pullups		 11m 45s
Performed as RX
chris gaillard 07/21/2017 Vintage CrossFit None Tempo Back Squats - 5 sets of 3 reps at 31x1 (3 seconds down, 1 second pause, fast up, 1 second pause at top)
Start at 50% of 1RM and build as appropriate		 205 lbs
Performed as RX
chris gaillard 07/19/2017 Vintage CrossFit None 5 RFT
15 Deadlifts, 225/155 (scale 10@185)
15 Toes to Bar (scale 10)
Rest 1:00

Beginner: 10 Deadlifts @ 135/95; 15 Hanging Knee Raise
Intermediate: 12 Deadlifts @ 185/125; 7-10 Toes to Bar
Advanced: 12 Deadlifts @ 225/155; Rx
Competitor: Rx		 12m 39s
Workout Scaled
chris gaillard 07/19/2017 Vintage CrossFit None Power Snatch
EMOM 8
3 Power Snatch
Advanced: Touch & Go		 85 lbs
Performed as RX
chris gaillard 07/18/2017 Vintage CrossFit None AMRAP 6
Partner 1: Bike 3 Cal, 1 Bar MU
Partner 2: Bike 3 Cal, 1 Bar MU
Partner 1: Bike 6 Cal, 2 Bar MU
Partner 2: Bike 6 Cal, 2 Bar MU
9+3 each, 12+4 each, etc		 3 rounds 0 reps
Performed as RX
chris gaillard 07/18/2017 Vintage CrossFit None CrossFit.com 170618
3 rounds for time of:
30 kettlebell swings, 53/35 (scale 44 lbs)
20 triple-unders (scale 40 DUs)
Run 400 meters

Beginner: 21 KBS 35/18; 60 single unders
Intermediate: 44/26; 20 Double Unders
Advanced: Rx; 40 Double Unders
Competitor: Rx		 18m 31s
Workout Scaled
chris gaillard 07/16/2017 Vintage CrossFit None 30 min AMRAP
Row 500m
30 alternating jumping lunges (scaled no jumping)
Run 400m
30 jumping air squats		 3 rounds 0 reps
Workout Scaled
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