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Athlete Date Sort Location Workout Name Description Results
chris gaillard 05/13/2016 Vintage CrossFit Regionals Week Day 5 For time (6:00 cap)
21 Thrusters 75/55 (scale 65)
3 Rope Climbs
15 Thrusters
2 Rope Climbs
9 Thrusters
1 Rope Climb		 6m 09s
Workout Scaled
chris gaillard 05/11/2016 Vintage CrossFit None 3 rounds (10:00 cap)
28 steps walking lunge
15 power cleans 115/80 (scale 10 reps at 95 lbs)		 8m 26s
Workout Scaled
chris gaillard 05/11/2016 Vintage CrossFit Regionals Week Day 3 For Time (6:00 cap)
80 Wall Balls (scale 14 lbs to 10 feet)
40 Pullups

Comments:
Beginners: 50 WB and 30 PU
Advanced: 104 WB and 52 PU		 0 rounds 80 reps
Workout Scaled
chris gaillard 05/10/2016 Vintage CrossFit Regionals Week Day 2 AMRAP 6
5 Wall Walks
50 Double Unders (scale 10)		 2 rounds 11 reps
Workout Scaled
chris gaillard 05/10/2016 Vintage CrossFit None 3 rounds
400m run
40 Abmat Situps
7 Deadlifts 315/205 (scale 255)
 14m 26s
Workout Scaled
chris gaillard 05/08/2016 Vintage CrossFit None 1 RFT
0,75 mile run
5 tall hills
50 superman
50 v-ups
50 frog kicks (scale: forgot to do these)
50 mountain climbers
50 walking lunges
5 tall hills
0.75 mile run
 31m 57s
Workout Scaled
chris gaillard 05/06/2016 Vintage CrossFit None 5 Rounds for Reps
On a 3-minute clock
Run 400m
Max strict handstand pushups in remaining time (does not have to be unbroken)
No rest between rounds		 50 reps
Performed as RX
chris gaillard 05/06/2016 Vintage CrossFit Isabel For time:
Snatch 135 pounds, 30 reps (scale 100 lbs)

Use 95 pounds, 65 pounds or broomstick as needed.		 7m 40s
Workout Scaled
chris gaillard 05/05/2016 Vintage CrossFit None For time
Row 750m
50 Wall Balls (scale 14 lbs to 10 feet)
25 Power Cleans, 135/95 (scale 85)		 10m 03s
Workout Scaled
chris gaillard 05/05/2016 Vintage CrossFit Deadlift Progression Day 1 1x6 @ 60%
1x5 @ 70%
1x4 @ 80%
1x1 @ 90%		 235-275-315-365 lbs
Performed as RX
chris gaillard 05/04/2016 Vintage CrossFit None 3 Rounds for time of:
18 Burpee Box Jump Overs, 24/20"
15 Ring Dips
3 Rope Climbs (Beginners 1 or 2 rope climbs) (Scale 2 climbs to 12 feet)		 15m 28s
Workout Scaled
chris gaillard 05/01/2016 Vintage CrossFit Endurance "Marathon Monday, er, Sunday" 2 RFT
400 m run
26 hand release push-ups
400 m run
26 kettle bell swings (53/35)
400 m run
26 sit ups
400 m run
26 hip extensions
400 m run
26 double unders
400 m run
26 box jumps (24/14)
(SCALE all movements to 15 reps, DUs 10 reps + singles)		 44m 55s
Workout Scaled
chris gaillard 04/29/2016 Vintage CrossFit None AMRAP 12
Row 200m/150m
5 Strict Shoulder Press 95/65 (Adv 115/75)
5 Strict Pullups (any grip)		 5 rounds 208 reps
Performed as RX
chris gaillard 04/29/2016 Vintage CrossFit None 12 snatch singles from the floor
Build to 90% 1RM. The goal is no misses. This is the last training session before a 1RM next Monday/Tuesday. Either Power or Squat is OK , work on letting the height of the bar determine how high or low you receive the bar.		 115 lbs
Performed as RX
chris gaillard 04/28/2016 Vintage CrossFit None 7 Rounds for time of:
200m sandbag run (50/30)
7 sandbag Zercher Squats
7 Toes to Bar
7 Handstand Pushups		 25m 13s
Performed as RX
chris gaillard 04/27/2016 Vintage CrossFit None AMRAP 8
800m run buy-in
Then
10 Alternating Jumping Lunges
30ft Handstand Walk (3 Wall Walks)
12 Alternating Jumping Lunges
30ft Handstand Walk (3 Wall Walks)
14 Alternating Jumping Lunges
30ft Handstand Walk (3 Wall Walks)
16 Alternating Jumping Lunges
30ft Handstand Walk (3 Wall Walks)
Etc		 61 reps
Performed as RX
chris gaillard 04/27/2016 Vintage CrossFit Masters Online Qualifier 16.2 Deadlift 1RM 385 lbs
Performed as RX
chris gaillard 04/25/2016 Vintage CrossFit None Back squat
2x5
2x3
2x2
Start around 50-55% of 1RM		 205-225-245-265-275-285 lbs
Performed as RX
chris gaillard 04/25/2016 Vintage CrossFit Workout Name:Masters Online Qualifier 16.3 AMRAP 15
55 Double Unders (scale 12 DUs)
15 Chest to Bar Pullups
5 Hang Power Cleans, 155/105 (scale 95)

55+: Chin Over Bar Pullups & 135/95
 3 rounds 21 reps
Workout Scaled
chris gaillard 04/24/2016 Vintage CrossFit Endurance 2016-04-24 AMRAP 30
0.75 mile run buy in
Then
30 sit-ups (scaled most on decline)
20 lunges
10 push-ups
1 hill		 7 rounds 0 reps
Workout Scaled
chris gaillard 04/23/2016 Vintage CrossFit None For time:
Run 800m
40 Kettlebell Swings 53/35 (Adv 70/35) (scale 35 lb)
20 Pullups (Adv C2B) (C2Bs)
10 Front Squats 185/115 (scale 95)
5 Rope Climbs (scale to 12 ft)		 14m 15s
Workout Scaled
chris gaillard 04/22/2016 Vintage CrossFit None 12 minutes to build to a heavy 3-rep squat clean thruster 145 lbs
Performed as RX
chris gaillard 04/22/2016 Vintage CrossFit None 15 Thrusters 95/65 (scale 75 lb)
30/21 Calorie Row
90 Double Unders (scale 30)
30/21 Calorie Row
15 Thrusters 95/65		 8m 41s
Workout Scaled
chris gaillard 04/20/2016 Vintage CrossFit None 5 rounds for reps:
40 seconds of work, 20 seconds rest
Max Reps Burpee Box Jump Overs, 24/20"
Beginners: 4x45# plates for men, 3x45# plates for women		 37 reps
Performed as RX
chris gaillard 04/20/2016 Vintage CrossFit None 6-5-4-3-2-1 reps of:
Clean and Jerk 155/105 (scale 95)
Bar Muscle Ups (scale 1-2 BMU attempts, then C2Bs)
(Scale to C2B or regular pullups with rep scheme 8-7-6-5-4-3)		 8m 13s
Workout Scaled
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