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Athlete
Date
Location
Workout Name
Description
Results
chris gaillard
03/21/2017
Vintage CrossFit
None
10 Rounds for time of
3 Dumbbell Squat Snatch per side, 50/35 (scale 10 lb)
6 Burpees
12 Double Unders
16m 48s
Workout Scaled
chris gaillard
03/20/2017
Vintage CrossFit
CrossFit Games Open 12.5
Complete as many reps as possible in 7 minutes of the following rep scheme:
M 100 pound/F 65 pound Thruster, 3 reps (scale 80 lb)
3 Chest to bar Pull-ups
100 pound Thruster, 6 reps
6 Chest to bar Pull-ups
100 pound Thruster, 9 reps
9 Chest to bar Pull-ups
100 pound Thruster, 12 reps
12 Chest to bar Pull-ups
100 pound Thruster, 15 reps
15 Chest to bar Pull-ups
100 pound Thruster, 18 reps
18 Chest to bar Pull-ups
100 pound Thruster, 21 reps
21 Chest to bar Pull-ups...
This is a timed workout. If you complete the round of 21, go on to 24. If you complete 24, go on to 27, etc.
66 reps
Workout Scaled
chris gaillard
03/20/2017
Vintage CrossFit
None
3x10 Bench Press
500m recovery row after each set
115-135-155 lbs
Performed as RX
chris gaillard
03/17/2017
Vintage CrossFit
CrossFit Open 17.4
Complete as many rounds and reps as possible in 13 minutes of:
55 deadlifts, 225 lb. (scale 15)
55 wall-ball shots, 20-lb. ball to 10-ft. target (scale 25)
55-calorie row (scale 35)
55 handstand push-ups (scale 15)
116 reps
Workout Scaled
chris gaillard
03/13/2017
Vintage CrossFit
J.T.
21-15-9 reps of:
Handstand push-ups
Ring dips
Push-ups
16m 45s
Performed as RX
chris gaillard
03/13/2017
Vintage CrossFit
None
Deadlift 5-5-5-5-5
225-275-280-285-290 lbs
Performed as RX
chris gaillard
03/12/2017
Vintage CrossFit
Endurance 2017-03-12
For time (advanced option):
Run 400 m, 15 burpees
Run 400 m, 14 burpees
Run 400 m, 13 burpees
...
Run 400 m, 1 burpee
48m 27s
Performed as RX
chris gaillard
03/10/2017
Vintage CrossFit
CrossFit Open 17.3
Prior to 8:00, complete:
3 rounds of:
6 chest-to-bar pull-ups
6 squat snatches, 95 lb. (scale 45 lb)
Then, 3 rounds of:
7 chest-to-bar pull-ups
5 squat snatches, 135 lb. (scale 65 lb)
*Prior to 12:00, complete 3 rounds of:
8 chest-to-bar pull-ups
4 squat snatches, 185 lb.
*Prior to 16:00, complete 3 rounds of:
9 chest-to-bar pull-ups
3 squat snatches, 225 lb.
*Prior to 20:00, complete 3 rounds of:
10 chest-to-bar pull-ups
2 squat snatches, 245 lb.
Prior to 24:00, complete 3 rounds of:
11 chest-to-bar pull-ups
1 squat snatch 265 lb.
*If all reps are completed, time cap extends by 4 minutes.
53 reps
Workout Scaled
chris gaillard
03/08/2017
Vintage CrossFit
None
WOD
EMOM 8, alternating
A)Bike for Calories
B)30 Situps (scale to 20)
Rest 4:00
EMOM 8, alternating
A)Row for Calories
B)15 Handstand Push Ups (scale reps/ROM as needed, or switch to :30 HS hold/3 Wall Walks)
Bike/Row Calories
Advanced: 20/14
Intermediate: 15/10
Beginner: 12/8
(scale: bike/HSPUs, rest, row/sit ups)
213 reps
Workout Scaled
chris gaillard
03/06/2017
Vintage CrossFit
None
Every :90 for 7 sets
2 Front Squats, around ~80%
185-195-205-205-205-205-205 lbs
Performed as RX
chris gaillard
03/06/2017
Vintage CrossFit
None
4 Rounds
Run 400m
4 Muscle Ups (scale 8 ring dips)
40 Double Unders
16m 54s
Workout Scaled
chris gaillard
03/05/2017
Vintage CrossFit
Endurance 2017-03-05
scale of Endurance 2017-03-05
AMRAP 35
Row 300 m
Bike 600 m
Ski 300 m
Run 200 m
4 rounds 300 reps
Workout Scaled
chris gaillard
03/02/2017
Vintage CrossFit
None
3 Rounds
5 Bench Press
2 Heavy Sled Push
Rest as needed between sets
Record Bench Press + Sled Push Weight
220-320-325 lbs
Performed as RX
chris gaillard
03/02/2017
Vintage CrossFit
None
AMRAP 15
15/10 Calorie Ski
15 Toes to Bar
15 Deadlifts 185/125 (Advanced 245/165 - 365+/245+ 1RM Deadlift)
15 Ring Dips (Scale to Ring Push Ups/:15 Ring Support Hold/Perfect Push Ups)
2 rounds 25 reps
Performed as RX
chris gaillard
02/28/2017
Vintage CrossFit
None
For time
25/18 Calorie Row
25/18 Calorie Bike
5 Rounds of Chest to Bar Cindy (5 C2B Pullups, 10 Push Ups, 15 Squats)
20/14 Calorie Row
20/14 Calorie Bike
4 Rounds of Chest to Bar Cindy
15/10 Calorie Row
15/10 Calorie Bike
3 Rounds of Chest to Bar Cindy
10/7 Calorie Row
10/7 Calorie Bike
2 Rounds of Chest to Bar Cindy
5/3 Calorie Row
5/3 Calorie Bike
1 Round of Chest to Bar Cindy
40m 10s
Performed as RX
chris gaillard
02/26/2017
Vintage CrossFit
None
30 min AMRAP
5 hills
20 air squats
20 bicycle kicks
10 v-ups
4 rounds 2 reps
Performed as RX
chris gaillard
02/24/2017
Vintage CrossFit
CrossFit Open 17.1
For time:
10 dumbbell snatches
15 burpee box jump-overs
20 dumbbell snatches
15 burpee box jump-overs
30 dumbbell snatches
15 burpee box jump-overs
40 dumbbell snatches
15 burpee box jump-overs
50 dumbbell snatches
15 burpee box jump-overs
Men use 50-lb. dumbbell and 24-in. box
Time cap: 20 minutes
20m 00s
Performed as RX
chris gaillard
02/22/2017
Vintage CrossFit
None
Deadlift 10-10-10
225-245-265 lbs
Performed as RX
chris gaillard
02/22/2017
Vintage CrossFit
None
AMRAP 3
Handstand push ups to Open standards. Have a partner count reps/and watch ROM
Beginner: practice kipping HSPU or kicking up to wall
26 reps
Performed as RX
chris gaillard
02/22/2017
Vintage CrossFit
None
3 rounds
21 steps front rack lunge (scale 30 lb slam ball)
15 chest to bar pull-ups
9 clean and jerks 155/105 (scale 85 lb)
Beginner: 30/20 sandbag
Intermediate: 50/30 sandbag
Advanced: 70/50 DBall
14m 00s
Workout Scaled
chris gaillard
02/21/2017
24HF
None
recovery weightlifting
stretching
45m 00s
Performed as RX
chris gaillard
02/20/2017
Vintage CrossFit
None
AMRAP 12
Bike 15/12 Cal (scale 12)
12 Toes to Bar (scale 9)
9 Thrusters 115/75 (scale 6, 75 lb)
6 Dumbbell Power Snatch, each arm, not alternating, 50/35 (scale 35)
3 rounds 7 reps
Workout Scaled
chris gaillard
02/20/2017
Vintage CrossFit
None
Front Squat 4-4-4-4
200m recovery run after each round
95-115-145-185 lbs
Performed as RX
chris gaillard
02/19/2017
Vintage CrossFit
None
AMRAP 40
400m Run
20/15 cal row
20/15 cal assault bike
20/15 cal ski machine
2 rounds 446 reps
Performed as RX
chris gaillard
02/17/2017
Vintage CrossFit
The Ben Bergeron
AMRAP 20
50 Wall Ball (20,14#) (scale 14 lb to 10' height)
50 Double Unders
40 Box Jumps (24,20#)
40 Toes to Bar
30 CTB Pull-Ups (scale 15 CTBs then 15 PUs)
30 Burpees
20 Cleans (145,100#)
20 Jerks (145,100#)
10 Snatches (145,100#)
10 Muscle Ups
220 reps
Workout Scaled
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