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Athlete Date Sort Location Workout Name Description Results
chris gaillard 07/15/2017 Vintage CrossFit Brehm For time:
15 foot Rope climb, 10 ascents (scaled 5@10 feet)
225 pound Back squat, 20 reps (scaled 20@185 lbs from rack)
30 Handstand push-ups
Row 40 calories		 16m 30s
Workout Scaled
chris gaillard 07/14/2017 Vintage CrossFit None (scaled MUs: band MU transition)
AMRAP 12
1x10m Shuttle Run
1 Muscle Up
10 Double Unders
2x10m Shuttle Run
2 Muscle ups
20 Double Unders
3x10m+3 MU + 30 DU
4/4/40
5/5/50
etc

Beginner: 10 Single Unders/side; leg-assisted muscle up transition + leg-assisted dip press out from bottom
Intermediate: 1/2 reps double unders; leg-assisted muscle up transition into unsupported catch with feet off ground + unassisted ring dip press out OR band-assisted muscle up transition + press out
Advanced+: As rx		 3 rounds 79 reps
Workout Scaled
chris gaillard 07/14/2017 Vintage CrossFit None Squat Clean 10x1 @ 75%+ 65-85-85-85-85-105-105-105-105-105 lbs
Performed as RX
chris gaillard 07/13/2017 Vintage CrossFit None 2 RFT
30 Push Ups
20 Box Jumps, 30/24"
10 D-Ball or Sandbag Cleans

Beginner: Push Ups to a box; 20/16" box jumps or step ups; 50/30# cleans
Intermediate: 20 Rx Pushups; 24/20" box jumps; 70/50# cleans
Advanced+: As rx		 8m 51s
Performed as RX
chris gaillard 07/13/2017 Vintage CrossFit None Squat Snatch
10x1		 55-55-55-65-65-65-65-70-70-70 lbs
Performed as RX
chris gaillard 07/12/2017 Vintage CrossFit None 5 rounds

AMRAP 3
30/21 Calorie Row (SCALE 20)
10 Lateral Burpees over rower (SCALE 8)
Max Reps Chest to Bar Pullups

Rest 3:00

Score is total pullups completed

Beginner: 18/12 Calories; 8 Lateral Burpees; Max Reps Ring Rows
Intermediate: 24/18 Calories; 10 Lateral Burpees; Chin over Pullups
Advanced/Comp: As Rx		 54 reps
Workout Scaled
chris gaillard 07/05/2017 Vintage CrossFit None 5 RFT
Bike 10/7 Cal
10 Toes to Bar
3 D-Ball Cleans, 100/70		 11m 06s
Performed as RX
chris gaillard 07/05/2017 Vintage CrossFit None Strict Shoulder Press #4
1 sets of 3 @ 75%
1 sets of 3 @ 80%
2 sets of 2 @ 85%
2 sets of 2 @ 90%
then
:35 max effort dumbbell push press 50/35
Beat last week's effort		 125 lbs
Performed as RX
chris gaillard 07/04/2017 Vintage CrossFit Lumberjack 20 20 Deadlifts (275lbs) (scale 225)
Run 400m
20 KB swings (2pood) (scale 1.5)
Run 400m
20 Overhead Squats (115lbs) (scale 75)
Run 400m
20 Burpees
Run 400m
20 Pullups (Chest to Bar)
Run 400m
20 Box jumps (24")
Run 400m
20 DB Squat Cleans (45lbs each) (scale 20)
Run 400m		 39m 30s
Workout Scaled
chris gaillard 07/03/2017 Vintage CrossFit None Back Squat #4
1 set of 3 @ 65%
1 set of 3 @ 75%
1 set of 2 @ 80%
1 set of 2 @ 85%
3 sets of 1 @ 90%+ based on how you feel (should be heavier than the doubles from last week)

:15 back rack hold at 105-107.5%		 305 lbs
Performed as RX
chris gaillard 07/03/2017 Vintage CrossFit None 4 RFT
10 Hang Power Cleans (scale 55)
10 Thrusters (scale 55)
10 Bar Facing Burpees

Beginner: 55/35
Int: 65/45
Advanced: 75/55
Competitor: 95/65

Target Time < 10 min		 9m 45s
Workout Scaled
chris gaillard 07/02/2017 Vintage CrossFit Endurance 2017-07-02 rowing With a partner, a rowing ladder:
1 min row
1 min row (partner, other partner rests)
2 min row
2 min row
3 min row
3 min row
4 min row
4 min row
3 min row
3 min row
2 min row
2 min row
1 min row
1 min row
Try to maintain the same pace throughout.
 45m 00s
Performed as RX
chris gaillard 07/01/2017 Vintage CrossFit None In front of a clock set for 12 minutes:
1 minute of double-unders
1 minute of 50-lb. dumbbell snatches
2 minutes of double-unders
2 minutes of 50-lb. dumbbell snatches
3 minutes of double-unders
3 minutes of 50-lb. dumbbell snatches
(scale 35 lbs)
 216 reps
Workout Scaled
chris gaillard 06/29/2017 Vintage CrossFit None AMRAP 15
60 Double Unders
30/20 Calorie Row
15 Overhead Squats, 115/75 (scale 65 lbs)		 1 rounds 97 reps
Workout Scaled
chris gaillard 06/28/2017 Vintage CrossFit None 3 rounds for time of:
18 Deficit Push Ups, 4"/2"
18 Box Jumps, 24"/20"
18 Kettlebell Snatch, 53/35 (9 right then 9 left) (scale 35 lb)		 9m 18s
Workout Scaled
chris gaillard 06/28/2017 Vintage CrossFit None Deadlift Week #3
1 set of 5 @ 65%
1 set of 4 @ 75%
1 set of 3 @ 85%
1 set of 1 @ 95%		 385 lbs
Performed as RX
chris gaillard 06/26/2017 Vintage CrossFit None For time:
40/30 Calorie Bike
400m Run
30 Wall Balls, 30/20 (scale 20 lbs to 9 ft)
30 Pullups		 11m 45s
Workout Scaled
chris gaillard 06/26/2017 Vintage CrossFit None Back Squat #3
1 set of 3 @ 60%
1 set of 3 @ 70%
1 set of 3 @ 75%
1 set of 3 @ 80%
2 sets of 3 @ 85%+ based on how you feel

:15 back rack hold at 102.5-105%		 135-185-225-255-275 lbs
Performed as RX
chris gaillard 06/25/2017 Vintage CrossFit None For Time
Row 250m
Run 200m
10 burpees
Row 500m
Run 400m
10 burpees
Row 1000m
Run 800m
10 burpees
Row 500m
Run 400m
10 burpees
Row 250m
Run 200m
10 burpees
 31m 34s
Performed as RX
chris gaillard 06/21/2017 Vintage CrossFit None For time:
Bike 20/14 Cal
12 Strict Handstand Push Ups
60 Double Unders
30 Kettlebell Swings, 53/35
60 Double Unders
12 Strict Handstand Push Ups
Bike 20/14 Cal		 15m 10s
Performed as RX
chris gaillard 06/21/2017 Vintage CrossFit None Deadlift #2
1 set of 6 @ 62.5%
1 set of 5 @ 72.5%
1 set of 4 @ 82.5%
1 set of 1 @ 92.5%
Emphasize controlled descent, don't rely on the bounce		 345 lbs
Performed as RX
chris gaillard 06/18/2017 Vintage CrossFit Endurance 2017-06-18 WOD
6 minutes of hills, 3 minutes of "rest"
5 minutes of hills, 2.5 minutes of "rest"
4 minutes of hills, 2 minutes of "rest"
3 minutes of hills, 1.5 minutes of "rest"
2 minutes of hills, 1 minute of "rest
1 minute of hills, 30 seconds of "rest"

"rest" = AMRAP of 20 jumping lunges, 15 situps, 10 mountain climbers, and 5 burpeess
(SCALE regular lunges)
 18 reps
Workout Scaled
chris gaillard 06/13/2017 Vintage CrossFit None For time (18 Cap)
150 Single Unders
5 Bar Muscle Ups (scale 2-4-6)
15 Squat Cleans 115/75 (scale 75 lbs, 8-6-4)
150 Single Unders
10 Bar Muscle Ups
10 Squat Cleans
150 Single Unders
15 Bar Muscle Ups
5 Squat Cleans
150 Single Unders		 17m 20s
Workout Scaled
chris gaillard 06/13/2017 Vintage CrossFit None Strict Shoulder Press #1
5 sets of 5 @ 70%
then
:30 max reps dumbbell push press 50/35 (scale as needed for 10-20 reps)		 95-115-120-125-130 lbs
Performed as RX
chris gaillard 06/12/2017 Vintage CrossFit None Back Squat #1
1 set of 3 @ 60%
1 set of 3 @ 70%
2 sets of 3 @ 75%
2 sets of 2 @ 80%

1 set
:20 back rack hold at 95%		 185-225-230-235-245-255 lbs
Performed as RX
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