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Athlete Date Sort Location Workout Name Description Results
chris gaillard 09/14/2016 Vintage CrossFit None Shoulder Press 4 @ 75%
Shoulder Press 4-4-4-4 @ 80%
Compare to 9/2/2016		 75-95-105-110-110 lbs
Performed as RX
chris gaillard 09/14/2016 Vintage CrossFit None 3 RFT
Row 36/24 Cal (scale 28)
24 Box Jumps
12 Ring Push Ups		 14m 35s
Workout Scaled
chris gaillard 09/11/2016 Vintage CrossFit endurance 2016-09-11 AMRAP 20
Run cloverleaf
20 situps

(Turned this into 2 RFT instead.)		 21m 08s
Performed as RX
chris gaillard 09/09/2016 Vintage CrossFit None For time
45 Wall Balls (scale 14 lbs)
35 Pullups
25 Deadlifts 185/125 (Adv 245/155) (scale 135)
15 Lateral Bar Burpees
5 Wall Walks		 12m 04s
Workout Scaled
chris gaillard 09/07/2016 Vintage CrossFit None Back Squat 3-3-3 @ 85%
Romanian Deadlift 5-5-5 @ 25-30% of 1RM Deadlift		 225-245-265 lbs
135-155-155 lbs
Performed as RX
chris gaillard 09/07/2016 Vintage CrossFit None Every 2:30 for 8 sets
5x20m Shuttle Run (Five gym lengths)
The first two sets should be warmups and the following six at intensity

Score is total running time of the six work sets		 2m 07s
Performed as RX
chris gaillard 09/06/2016 Vintage CrossFit None 12 minutes to build to a 3-rep touch-and-go power clean @ 75% of 1RM 105 lbs
Performed as RX
chris gaillard 09/06/2016 Vintage CrossFit None 5 Rounds
15/10 Calorie Row (scale 10)
10 Burpees
5 Power Cleans, 115/75 (scale 75)		 11m 50s
Workout Scaled
chris gaillard 09/06/2016 Vintage CrossFit None Accessory (based on max pushups)
<10
4 sets of 4 pushups with :20 rest
15 Second Pushup Plank hold
10 Second Ring Support Hold
15 Second Pushup Plank hold
10-20
4 sets of 6 pushups with :20 rest
20 Second Pushup Plank hold
15 Second Ring Support Hold
20 Second Pushup Plank Hold
21-30
4 sets of 9 pushups, :20 rest
30 second pushup plank hold
20 second ring support hold
30 second pushup plank hold
30+
4 sets of 30% reps pushups, :20 rest
45 second pushup plank hold
30 second ring support hold
45 second pushup plank hold		 48 reps
Performed as RX
chris gaillard 09/05/2016 Vintage CrossFit DVB For time:
Run 1 mile with a 20-lb. medicine ball (scale no med ball)
Then, 8 rounds of: (scale 4 rounds)
10 wall-ball shots (scale 14 lb)
1 rope ascent
Run 800 meters with a 20-lb. medicine ball
Then, 4 rounds of: (scale 2 rounds)
10 wall-ball shots
1 rope ascent
Run 400 meters with a 20-lb. medicine ball
Then, 2 rounds of: (scale 1 round)
10 wall-ball shots
1 rope ascent		 40m 00s
Workout Scaled
chris gaillard 09/03/2016 Vintage CrossFit None 15 minutes
Build to a heavy 5-rep deadlift		 350 lbs
Performed as RX
chris gaillard 09/03/2016 Vintage CrossFit CrossFit.com 160822 From 0:00-3:00, perform 3 rounds of:
3 pull-ups
6 push-ups
9 squats
From 3:00-6:00, perform 3 rounds of:
4 pull-ups
8 push-ups
12 squats
From 6:00-9:00, perform 3 rounds of:
5 pull-ups
10 push-ups
15 squats
From 9:00-12:00, perform 3 rounds of:
6 pull-ups
12 push-ups
18 squats

Etc.

Continue for as long as possible until you cannot complete 3 rounds within the 3-minute window. Every 3 minutes add 1 additional pull-up, 2 additional push-ups and 3 additional squats.		 3 rounds 80 reps
Performed as RX
chris gaillard 08/26/2016 Vintage CrossFit None Every 3 minutes for 15 minutes (5 rounds) (scale 4 rounds, rested for minutes 10-12)
12 Thrusters, 105/70 (scale 75, 8 reps)
12 Pullups
30' Forward + Backward Bear Crawl (Advanced: 30' HS Walk) (scale ~15 foot handstand walk)		 4 rounds 0 reps
Workout Scaled
chris gaillard 08/21/2016 Vintage CrossFit Brandi and Chad Bday WOD 2 RFT
Run 800m
19 KB swings (scale 35 lbs)
81 medball Situps
Run 800m
17 push-ups
890 m row		 45m 40s
Workout Scaled
chris gaillard 08/20/2016 Vintage CrossFit None Deadlift 3-Rep 345 lbs
Performed as RX
chris gaillard 08/20/2016 Vintage CrossFit None 3 Rounds for time of:
60 Double Unders (scale 10 DUs + singles)
15 Lateral Bar Burpees
9 Deadlifts 245/155 (scale 225)		 11m 13s
Workout Scaled
chris gaillard 08/14/2016 Vintage CrossFit None For time
Run 1200m
50 pullups
100 pushups
150 squats or alternating lunges with weight overhead
(Scale squats and unweighted lunges)
Row 1500m or Run 1200m		 30m 55s
Workout Scaled
chris gaillard 08/13/2016 Vintage CrossFit Elizabeth 21-15-9 reps of:
Clean 135 pounds (scale 15-12-9, 65 lbs)
Ring dips		 13m 55s
Workout Scaled
chris gaillard 08/07/2016 Vintage CrossFit None 2 RFT
Run the 0.75 mile loop at Spott's park. At every pillar (located along Memorial Parkway), run down and back up the hill to the same pillar. There are a total of 20 hills in one round.		 60m 00s
Performed as RX
chris gaillard 08/06/2016 Vintage CrossFit Barbara Five rounds, each for time of:
(Scale 3 rounds)
20 Pull-ups
30 Push-ups
40 Sit-ups
50 Squats

Rest precisely three minutes between each round.		 27m 00s
Workout Scaled
chris gaillard 07/31/2016 Vintage CrossFit None 2 RFT
Run 1.2 mile loop
20 step ups
15 air squats
10 pushups

Adv: 3 rounds		 30m 55s
Performed as RX
chris gaillard 07/24/2016 Vintage CrossFit None 4 RFT
Row 500m
25 KB swings (53#/35#) (scale 35)
25 box jumps (24"/20")
25 burpees
Run 400m
Adv. with a weight vest (scale no weight vest)		 1h 3m 00s
Workout Scaled
chris gaillard 07/22/2016 Vintage CrossFit None 4 RFT
21/15 Calorie Row (scale 18)
7 Squat Cleans, 185/125 (scale 5 x 85 lbs)		 15m 45s
Workout Scaled
chris gaillard 07/20/2016 Vintage CrossFit None 10 minutes to build to a heavy 3-rep touch and go power clean + push jerk 105 lbs
Performed as RX
chris gaillard 07/20/2016 Vintage CrossFit 2016 CrossFit Games Masters/Teens For time
22 Toes to Bar
22 Clean and Jerks, 95/65 (scale 75 lbs)
160m run		 5m 29s
Workout Scaled
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