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Athlete Date Sort Location Workout Name Description Results
chris gaillard 12/23/2016 Vintage CrossFit None AMRAP 15
5 Burpees
1 Rope Climb (scale to 12 feet)
30 Double Unders (scale about 10)		 6 rounds 1 reps
Workout Scaled
chris gaillard 12/22/2016 Vintage CrossFit None AMRAP 20
Run 400m
15 Ring Push Ups
5 Slam Ball Cleans
2x10m Sled Push		 2 rounds 416 reps
Performed as RX
chris gaillard 12/19/2016 Vintage CrossFit None AMRAP 8 Minutes
7 Strict Handstand Push Ups
14 Situps
28 Heavy Jump Ropes		 3 rounds 13 reps
Performed as RX
chris gaillard 12/19/2016 Vintage CrossFit None With a partner, for time
Row 40-30-20-10 Calories (28-21-14-7 Female)
Rest while partner works
(Scale female)		 15m 00s
Workout Scaled
chris gaillard 12/17/2016 Vintage CrossFit None For time (scale 4 rounds)
Run 800m
then
3 Clean and Jerks 135/95 & 3 Toes to Bar
6 Clean and Jerks 135/95 & 6 Toes to Bar
9 Clean and Jerks 135/95 & 9 Toes to Bar
12 Clean and Jerks 135/95 & 12 Toes to Bar
15 Clean and Jerks 135/95 & 15 Toes to Bar

QuickFit
For time
Run 800m
then
3 Slam Balls & 3 Box/Paralette Shoot-Throughs
6 Slam Balls & 6 Box/Paralette Shoot-Throughs
9 Slam Balls & 9 Box/Paralette Shoot-Throughs
12 Slam Balls & Box/Paralette Shoot-Throughs
15 Slam Balls & 15 Box/Paralette Shoot-Throughs		 14m 00s
Workout Scaled
chris gaillard 12/10/2016 Vintage CrossFit None 3 rounds for time of:
Bike 1000m/Row 500m/Run 400m (do a different option each round)
15 Clean and Jerks 95/65 (scale 75)
40 Situps

QuickFit
3 rounds for time of:
Bike 1000m/Row 500m/Run 400m (do a different option each round)
20 Kettlebell Swings
30 Situps		 20m 51s
Workout Scaled
chris gaillard 12/06/2016 Vintage CrossFit None 1000m row
50 Wall Balls (20/14) (scale 14 to 10 foot height)
30 Toes to bar
Compare to 12/30/2013		 12m 00s
Workout Scaled
chris gaillard 12/06/2016 Vintage CrossFit None Squat Cleans
3x5 Hip Squat Cleans for warm up
then
5 sets of:
1 Hang Squat Clean with 2-sec pause at the knee
1 Hang Squat Clean with 2-sec pause below the knee
1 Squat Clean from the floor		 95 lbs
Performed as RX
chris gaillard 12/03/2016 Vintage CrossFit None CrossFit
5 rounds for time of:
15 Wall Balls (advanced athletes can go heavy if they can go unbroken for 15) (scaled alternating 20 lb and 14lb medballs)
30 Push Ups (scale as appropriate) (20)
45 Double Unders (scale 10-20)
Rest :60
 60m 00s
Workout Scaled
chris gaillard 12/02/2016 Vintage CrossFit None Skill Work:
Ring Muscle Ups
Advanced: 4 sets for max reps, rest :90

AMRAP 15
15/10 Cal Bike
30 Double Unders
10 Power Cleans, 135/95
30 Double Unders
10 Toes To Bar		 2 rounds 0 reps
Workout Scaled
chris gaillard 11/29/2016 Vintage CrossFit None Squat Snatch
3 sets, climbing in weight
2 Hip Snatch High Pull + 1 Hip Squat Snatch
then
3 sets, climb in weight if positions look good otherwise focus on position rather than weight
2 reps high hang squat snatch with 2-sec pause just below the knee (stand up all the way, lower to the knee and hold, then perform hang squat snatch) - drop between reps		 65 lbs
Performed as RX
chris gaillard 11/29/2016 Vintage CrossFit None 2 rounds for time of:
4 Rope Climbs (scale round 1: 2 rx + 2-to-12ft, round 2: 2 rx)
12 Front Squats, 185/125 - from the floor (scale 95)
24 Ring Push Ups		 11m 16s
Workout Scaled
chris gaillard 11/28/2016 Vintage CrossFit None AMRAP 10
1-2-3-4-5-etc reps
Ring Rows
Kettlebell Swings (53 lb)
10m Shuttle Run (there and back is 1)		 7 rounds 18 reps
Performed as RX
chris gaillard 11/28/2016 Vintage CrossFit None 3 minute bike for calories 20 reps
Workout Scaled
chris gaillard 11/27/2016 Vintage CrossFit None 2RFT (scale AMRAP 40)
1000m row
25 T2B
800m run
25 T2B
500m row
20 pushups
400m run
20 pushups
250m row
15 pullups
200m run
15 pullups		 40m 00s
Workout Scaled
chris gaillard 11/26/2016 Vintage CrossFit None AMRAP 8
10 Thrusters, 115/75 (scale 85)
15 Toes to Bar
50 Double Unders (scale 20 + many singles)		 2 rounds 3 reps
Workout Scaled
chris gaillard 11/23/2016 Vintage CrossFit None 3 rounds for total reps
:60 burpees to 6" target
:60 rest		 53 reps
Performed as RX
chris gaillard 11/23/2016 Vintage CrossFit None AMRAP 9
15 Pullups
12 Box Jumps, 24/20"
9 Deadlifts, 185/125
6 Hang Power Cleans, 185/125
3 Push Jerks, 185/125
(scale bar movements 115)		 2 rounds 14 reps
Workout Scaled
chris gaillard 11/21/2016 Vintage CrossFit None Back Squat 5-5-5-5-5 @ 75-85% 1RM 225-225-235-245-245 lbs
Performed as RX
chris gaillard 11/21/2016 Vintage CrossFit None For time
Run 1200m
Bike 1200m/900m (scale 900)
40 Kettlebell Swings, 53/35 (scale 30)
Run 600m
Bike 600m/450m (scale 450)
20 Kettlebell Swings (scale 15)		 16m 55s
Workout Scaled
chris gaillard 11/20/2016 Vintage CrossFit None 30 min AMRAP
run 400m
20/15 cal row
20/15 cal assault bike
20 box jumps
But... if you run with a sandbag, no box jumps

Advanced: 50 min AMRAP		 5 rounds 200 reps
Workout Scaled
chris gaillard 11/19/2016 Vintage CrossFit None For total time, including rest:
Row 27/21 Cal
27 Burpees
27 Chest to Bar Pullups
Rest 3:00
Row 21/15 Cal
21 Burpees
21 Toes to Bar
Rest 3:00
Row 15/10 Cal
15 Burpees
15 Pullups		 23m 55s
Performed as RX
chris gaillard 11/17/2016 Vintage CrossFit Cindy Complete as many rounds in 20 minutes as you can of:
5 Pull-ups
10 Push-ups
15 Squats		 17 rounds 5 reps
Performed as RX
chris gaillard 11/17/2016 Vintage CrossFit None Split Jerks
3 sets
3 Jerk Balance + 3 Split Jerks (light to medium weight)
4 sets
3 Split Jerks - heavier than Monday		 85 lbs
Performed as RX
chris gaillard 11/12/2016 Vintage CrossFit Fight Gone Bad (Scale 5 rounds) 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.		 270 reps
Workout Scaled
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