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Athlete Date Sort Location Workout Name Description Results
chris gaillard 02/15/2017 Vintage CrossFit The Ghost 6 rounds of:
1 minute of rowing
1 minute of burpees
1 minute of double-unders
1 minute rest

Try for as many reps as possible of EACH exercise, not just total score. Post separate totals of calories rowed, burpee reps and double-under reps completed to comments.		 334 reps
Performed as RX
chris gaillard 02/14/2017 Vintage CrossFit None 10 minutes to build to a heavy 2-rep touch and go power snatch 95 lbs
Performed as RX
chris gaillard 02/14/2017 Vintage CrossFit None EMOM 8
A) :30 Ring Dips (Advanced on MU Rings) (scale ring dips)
B) 12 Box Jump Overs, 24"/20"		 92 reps
Workout Scaled
chris gaillard 02/14/2017 Vintage CrossFit Isabel For time:
Snatch 135 pounds, 30 reps (scale 75 lbs)

Use 95 pounds, 65 pounds or broomstick as needed.		 5m 30s
Workout Scaled
chris gaillard 02/11/2017 Vintage CrossFit None 3 rounds for time of:
Bike 18/12 Calories
40-30-20 Deficit Push Ups (Hands on 4"/2" plates)
4-3-2 Rope Climbs (Beginner 3-2-1)

QuickFit (this)
3 rounds for time of:
Bike 18/12 Calories
40-30-20 Situps (scale 30-20-10 deficit push ups)
2x 10m standing rope sled pull (scale 90 lbs)		 12m 44s
Workout Scaled
chris gaillard 02/09/2017 Vintage CrossFit None Back Squat 4-4-4-4-4 225-245-265-275-280 lbs
Performed as RX
chris gaillard 02/09/2017 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		 20 reps
Performed as RX
chris gaillard 02/09/2017 Vintage CrossFit None AMRAP 9
150 double unders (scale 100)
40 overhead squats, 45/35 (scale 20)
100 double unders
30 overhead squats, 95/65
50 double unders
Max reps overhead squats, 135/85		 126 reps
Workout Scaled
chris gaillard 02/06/2017 Vintage CrossFit None Conditioning/Strength
4 rounds
Run 200m
5 Touch and Go Power Clean + Jerk (scale 85 lbs)
Rest 2:00		 13m 00s
Workout Scaled
chris gaillard 02/06/2017 Vintage CrossFit None AMRAP 10
15 Box Jumps 24/20"
5 Deadlifts, 275/175 (scale 230)
25' Handstand Walk (broken into 5' segments, you must return to previous 5' marker if you drop) - Scale to 3 Wall Walks		 4 rounds 2 reps
Workout Scaled
chris gaillard 02/05/2017 Vintage CrossFit None 30 min AMRAP
400 m run
20 burpee box jumps
20 ambit situps w/medball
20 side plank dips - each side
500 m row		 2 rounds 491 reps
Performed as RX
chris gaillard 02/03/2017 Vintage CrossFit None AMRAP 8
40 Double Unders
10 Toes to Bar
10 Front Squats 135/95 (scale 115)		 2 rounds 30 reps
Workout Scaled
chris gaillard 02/03/2017 Vintage CrossFit None Muscle Up Skill - Push
Beginner: EMOM 6: 6-10 Push Ups or Ring Push Ups
Intermediate: 5 rounds of 3-6 ring dips with ring turnout
Advanced: 5 rounds of 3 sets of (1 Ring Muscle Up + 2 Ring Dips)		 36 reps
Performed as RX
chris gaillard 02/02/2017 Vintage CrossFit None 30-20-10 reps for time of: (scale 21-15-9)
Pullups (Advanced Chest to Bar)
60m-40m-20m sandbag front rack walking lunge (20m = 1 gym length) (scale 20 lb bag)
Row 500m after each round (scale 500-400-300)		 17m 27s
Workout Scaled
chris gaillard 02/02/2017 Vintage CrossFit None 3 rounds
Ski 15/10 Calories
Unbroken Kettlebell Swings
Rest 3:00
Beginner: 15 Kettlebell Swings (scaled 15)
Intermediate: 20 Kettlebell Swings
Advanced: 30 Kettlebell Swings		 45 reps
Workout Scaled
chris gaillard 02/01/2017 Vintage CrossFit None 12 minutes to build to a heavy complex:
1 Power Snatch + 1 Hang Power Snatch + 1 Overhead Squat		 95 lbs
Performed as RX
chris gaillard 02/01/2017 Vintage CrossFit Nancy Nancy
5 rounds (scale 3 RFT) for time of:
400 meter run
95 pound Overhead squat, 15 reps (scale 65 lb)		 13m 27s
Workout Scaled
chris gaillard 01/30/2017 Vintage CrossFit None 4 rounds for reps
Bike 20/14 Cal (Scale to 15/10 Cal)
Max double unders in remaining time
Rest 2:00
(scale bike 1 min, about 12-14 cal)		 55 reps
Workout Scaled
chris gaillard 01/30/2017 Vintage CrossFit None 12-9-6-3
Shoulder to Overhead 185/125 (scale 95, 8-6-4-2)
8-6-4-2
Bar Muscle Ups (scale 2-2-2-2)		 10m 00s
Workout Scaled
chris gaillard 01/29/2017 Vintage CrossFit Endurance 2017-01-29 5 Rounds
3 minutes of hill sprints
3 minutes (repeat until 3 minutes are up)
20 bicycles (each side)
20 mountain climbers (each side)
20 planks (jump legs out and in, keeping core firm)
(scaled the core work with some rest)

goal is to keep rest time at a minimum while alternating between hill sprints and core workout		 21 reps
Workout Scaled
chris gaillard 01/28/2017 Vintage CrossFit Zembiec 5 rounds for time of:
11 back squats, 185 lb. (scale 115)
7 strict burpee pull-ups
400-meter run

During each burpee pull-up perform a strict push-up, jump to a bar that is ideally 12 inches above your max standing reach, and perform a strict pull-up.		 25m 54s
Workout Scaled
chris gaillard 01/27/2017 Vintage CrossFit CrossFit Games Open 13.2 Complete as many rounds and reps as possible in 10 minutes of:
115 pound Shoulder to overhead, 5 reps
115 pound Deadlift, 10 reps
15 Box jumps, 24" box		 3 rounds 1 reps
Performed as RX
chris gaillard 01/24/2017 Vintage CrossFit None Snatch Balance (from the rack)
12 minutes to build to a heavy rep or practice the lift		 85 lbs
Performed as RX
chris gaillard 01/24/2017 Vintage CrossFit None 30-24-18 Overhead Squats 95/65
(scale 15-12-9, 65 lb)
15-12-9 Bar Facing Burpees		 7m 37s
Workout Scaled
chris gaillard 01/23/2017 Vintage CrossFit None 4 rounds for time of:
18-12-9-6 Toes to Bar
18 Wall Balls (scale 14 lb to 10 foot height)		 8m 55s
Workout Scaled
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