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Athlete Date Sort Location Workout Name Description Results
chris gaillard 10/06/2016 Vintage CrossFit None With a partner
Bike 4000/2800m
Switch every 1000m/700m		 30m 00s
Workout Scaled
chris gaillard 10/04/2016 Vintage CrossFit None Front Squat 3RM 205 lbs
Performed as RX
chris gaillard 10/04/2016 Vintage CrossFit None Run 1 mile (3x600m loop) (scale 1200m)
15 Hang Power Cleans (175/115) Advanced 205/135 (scale 95)
10 Muscle Ups (15 Strict Ring Dips) (scale 15 strict ring dips)		 9m 56s
Workout Scaled
chris gaillard 10/03/2016 Vintage CrossFit None Push Press 1RM 185 lbs
Performed as RX
chris gaillard 10/03/2016 Vintage CrossFit None Strict Pullups
Based on 3-set total from Monday, 9/26/2016
2 sets with :30 rest
<10
2-4
10-14
4-6
15-19
7-10
20+
10-15		 15 reps
Performed as RX
chris gaillard 10/03/2016 Vintage CrossFit None 40 Kettlebell Swings, 53/35
30 Burpees to 6" target
Rest 1:00
30 KBS
20 Burpees to 6" target
Rest 1:00
20 KBS
10 Burpees to 6" Target		 12m 30s
Performed as RX
chris gaillard 10/02/2016 Vintage CrossFit None 30 min AMRAP
0.75 mile loop buy in (do only once)
then
Run up the hill
10 burpees at the top
Run down the hill
10 jumping air squats

 8 rounds 10 reps
Performed as RX
chris gaillard 09/29/2016 Vintage CrossFit None 3 rounds
10 Romanian Deadlifts @ 25-30% 1RM Deadlift
10-20 GHD Situps
5 Slam Ball Over the Shoulder Cleans		 135 lbs
Performed as RX
chris gaillard 09/29/2016 Vintage CrossFit None AMRAP 7
1-2-3-4-5-etc Front Squat 185/125 (scale 115)
1 Rope Climb		 26 reps
Workout Scaled
chris gaillard 09/28/2016 Vintage CrossFit None For time:
50-40-30-20-10 Double Unders (scale 10-10-10-10-10 DUs + SUs)
50-40-30-20-10 Situps
10-8-6-4-2 Strict Ring Dips (Advanced: use muscle up rings)		 10m 49s
Workout Scaled
chris gaillard 09/28/2016 Vintage CrossFit None 3x3 Hip Snatch High Pull
3x3 High Hang Snatch Pull
3x3 High Hang Power Snatch		 45-65-65-65-65-65-65-75-75 lbs
Performed as RX
chris gaillard 09/28/2016 Vintage CrossFit None Pullup Progression
Based on # Pullups from Tuesday 9/26/2016
Under 10
4 sets of 1-2 Pullups, rest :40
10-14
4 sets of 3-4 Pullups, rest :40
15-19
4 sets of 4-5 Pullups, rest :40
20+
4 sets of 6-8 Pullups, rest :40		 26 reps
Performed as RX
chris gaillard 09/26/2016 Vintage CrossFit None Back Squat 1RM 300 lbs
Performed as RX
chris gaillard 09/26/2016 Vintage CrossFit None Run 600m
Max Unbroken Reps Strict HSPU
Run 400m
Max Unbroken Reps Ring Dips (kipping is OK)
Run 200m
Max Unbroken Reps Push Ups		 9m 30s
Performed as RX
chris gaillard 09/26/2016 Vintage CrossFit None Max reps unbroken strict pullups
Rest :30
Max reps unbroken strict pullups
Rest :30
Max reps unbroken strict pullups		 22 reps
Performed as RX
chris gaillard 09/25/2016 24HF None light recovery lifting
bench press
squat
cable cross-pull
machine row
stretching
 60m 00s
Performed as RX
chris gaillard 09/23/2016 Vintage CrossFit Trail Run WOD Friday Night Lights AMRAP 60 Minutes (scale performed as 4 RFT)
1200m Trail Run
10 Burpees
10 Sandbag squats
15 Kettlebell Swings
15 Situps
 53m 10s
Workout Scaled
chris gaillard 09/21/2016 Vintage CrossFit None Shoulder Press 3 @ 80%
Shoulder Press 3-3-3-3 @ 85%		 65-85-95-105 lbs
Performed as RX
chris gaillard 09/21/2016 Vintage CrossFit None Teams of 2, Relay style (25 minute cap)
21-18-15-12-9 Thrusters 95/65 (scale 18-15-12-9, 65 lb)
40 Double Unders (scale 10 DUs + singles)
200m Row

Partner 1 does 21 Thrusters, 40 DU, 200m Row, Partner 2 does 21 Thrusters, 40 DU, 200m Row
Partner 2 does 18 Thrusters, 40 DU, 200m Row, Partner 2 does 18 Thrusters, 40 DU, 200m Row
Etc		 22m 45s
Workout Scaled
chris gaillard 09/19/2016 Vintage CrossFit None Based on # Pullups from Tuesday 9/13/2016
Under 10
4 sets of 1-2 Pullups, rest :40
10-14
4 sets of 3-4 Pullups, rest :40
15-19
4 sets of 4-5 Pullups, rest :40
20+
4 sets of 6-8 Pullups, rest :40		 16 reps
Performed as RX
chris gaillard 09/19/2016 Vintage CrossFit None 100 Double Unders (scale 30 DUs w/many SUs)
25 Toes to Bar
25 Deadlifts, 225/155 (scale 165)
25 Box Jump Overs

Adv: 150 DU & 50 BJO		 9m 54s
Workout Scaled
chris gaillard 09/19/2016 Vintage CrossFit None Back Squat 4-4-4 @ 82.5% 235-245-255 lbs
Performed as RX
chris gaillard 09/18/2016 Vintage CrossFit endurance 2016-09-18 EMOM 30
Run up and down the hill
(scale 30 HFT)		 32m 00s
Workout Scaled
chris gaillard 09/16/2016 Vintage CrossFit None For time
Bike 30/21 Cal
30 Power Snatch 95/65 (scale 55)
30 Wall Balls (Adv 30/20#) (scale 14lb to 10')		 15m 00s
Workout Scaled
chris gaillard 09/16/2016 Vintage CrossFit None Warmup 2 x30 second squat hold (65/35)
Description:EMOM 10, alternating
A) 10 Overhead Squat 95/65 (scale 5 x 55)
B) 10 Chest to Bar Pullups (scale 8)
Score is total reps completed		 63 reps
Workout Scaled
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