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Athlete Date Sort Location Workout Name Description Results
chris gaillard 04/20/2016 Vintage CrossFit Endurance 1 Mile Time Trial 4/20/2016 Mile Time Trial
Compare to 2/10/2016		 7m 44s
Performed as RX
chris gaillard 04/20/2016 Vintage CrossFit Endurance 2016-04-20 15 minute AMLAP
Every 90 seconds, do 10 burpees then continue running.
Score is number of laps		 2 reps
Performed as RX
chris gaillard 04/18/2016 Vintage CrossFit None 30-24-18-12-6 reps of:
10m Shuttle Runs
Plate Pushups		 8m 51s
Performed as RX
chris gaillard 04/18/2016 Vintage CrossFit None 12 Sets
1 Pause Power Snatch
-2 second pause at 2" off the floor
-2 second pause at the knee
60-70% 1RM Power Snatch		 105 lbs
Performed as RX
chris gaillard 04/17/2016 Vintage CrossFit None 10 RFT with partner alternating rounds
15 cal row
20 squats
25 DUs (scale 50 singles)
200 m run		 32m 37s
Workout Scaled
chris gaillard 04/15/2016 Vintage CrossFit CrossFit.com 160402 AMRAP 20
Run 400m
20 Medball Situps 20/14 (Advanced GHD Situps)
10 Overhead Squats 95/65 (scale 55)		 4 rounds 407 reps
Workout Scaled
chris gaillard 04/15/2016 Vintage CrossFit None 10 sets of 1
Low Hang Squat Snatch with 5-second pause at the bottom of receiving position
50-60% 1RM Squat Snatch
Rest ~45 seconds between reps		 35-55-55-55-65-65-65-65-70-70 lbs
Performed as RX
chris gaillard 04/14/2016 Vintage CrossFit Repeatability Test - Round 1 3 rounds for each for time
Row 250m
10 KB Swings (70/53) (scale 53)
10 Burpees to 6"
10 KB Swings
10 Burpees to 6"
10 KB Swings
Row 250m

Rest 12 minutes between rounds		 5m 35s
Workout Scaled
chris gaillard 04/14/2016 Vintage CrossFit Repeatability Test - Round 2 3 rounds for each for time
Row 250m
10 KB Swings (70/53) (scale 53)
10 Burpees to 6"
10 KB Swings
10 Burpees to 6"
10 KB Swings
Row 250m

Rest 12 minutes between rounds		 5m 54s
Workout Scaled
chris gaillard 04/14/2016 Vintage CrossFit Repeatability Test - Round 3 3 rounds for each for time
Row 250m
10 KB Swings (70/53) (scale 53)
10 Burpees to 6"
10 KB Swings
10 Burpees to 6"
10 KB Swings
Row 250m

Rest 12 minutes between rounds		 5m 33s
Workout Scaled
chris gaillard 04/12/2016 Vintage CrossFit None AMRAP 7
10 Double Unders (scale 5 ... 10 ... 15 ...)
2 Toes to bar
20 Double Unders
4 Toes to bar
30 Double Unders
6 Toes to bar
40/8
50/10
60/12
Etc

 113 reps
Workout Scaled
chris gaillard 04/12/2016 Vintage CrossFit None 3 sets of 1 rep of complex, empty bar or 65/45
Hip Snatch High Pull + High Hang Snatch High Pull + Low Hang Snatch High Pull
Rest ~30 seconds

3 sets of 5 reps, Snatch High Pull Pull Under, PVC or empty bar
Rest ~45 seconds

7 sets of 1 rep of complex:
Hip Squat Snatch + High Hang Squat Snatch + Low Hang Squat Snatch
30-50% 1RM Squat Snatch
Rest ~45 seconds between sets		 65 lbs
Performed as RX
chris gaillard 04/11/2016 Vintage CrossFit None Row 30/21 Cal
30 Deadlifts 225/155 (scale 205)
Row 30/21 Cal
30 Wall Balls (20# to 10'/14# to 9') (scale 14 lb)
Row 30/21 Cal
30 Handstand Pushups (scale 1 abmat)

 16m 43s
Workout Scaled
chris gaillard 04/10/2016 Vintage CrossFit Endurance 2016-04-10 3 RFT
Row 500m
25 burpees
25 box jumps (24"/20")
25 weighted situps (35/25)
25 KB swings (53/35)
Run 800m		 50m 35s
Performed as RX
chris gaillard 04/08/2016 Vintage CrossFit None For time:
Bike 1 mile/0.7 miles
then
3 rounds
12 Back Squats 135/85 (from the floor) (scale 95)
18 Toes to Bar

Advanced: Back Squat 185/115 if able to do unbroken or in large sets.		 12m 50s
Workout Scaled
chris gaillard 04/08/2016 Vintage CrossFit None Handstand and Handstand Walk Practice
Beginners
EMOM 6
Minute 1: 15 second HS hold
Minute 2: 30 second HS hold
Minute 3: 45 second HS hold
Minute 4: 15 second HS hold
Minute 5: 30 second HS hold
Minute 6: 45 second HS hold
If unable to complete full time then rest the remainder and pick up at the next minute

Intermediate: Practice HS walks. Suggestion is to start from the nose and toes position against the wall and practice shifting weight away from the wall

Advanced: Death by 10ft HS walk.
Minute 1: 10ft HS walk
Minute 2: 20ft HS walk
Minute 3: 30ft HS walk
Etc until unable to complete within the minute. You do not need to drop down after each 10ft segment, if you have space you can keep going. 		95 ft
Workout Scaled
chris gaillard 04/07/2016 Vintage CrossFit None For time:
30 Box Jumps 24/20
60 Wall Balls 20/14 (scale 14 to 10 feet)
30 Hang Power Cleans, 115/75 (scale 95)
Advanced: 135/85 but with a 10 minute cap. The goal is big unbroken sets on both wall balls and power cleans.		 10m 58s
Workout Scaled
chris gaillard 04/07/2016 Vintage CrossFit None Description:7 sets
1 Hip Snatch High Pull + 1 High Hang Snatch High Pull + 1 High Hang Power Snatch
Focus on bringing the bar back to the hip position during the high hang reps.
Stay under 60% of 1RM Power Snatch
 65-65-65-75-75-75-75 lbs
Performed as RX
chris gaillard 04/05/2016 Vintage CrossFit None AMRAP 30
Run 400m/Row 500m
5 Pullups (C2Bs)
10 Pushups
15 Squats
Alternate running and rowing each round
(row-run-row-run-row-run-row-run)		 7 rounds 250 reps
Performed as RX
chris gaillard 04/04/2016 Vintage CrossFit None 4 sets of 3 Hip Snatch High Pull - Empty bar or 65/45
Rest 30 seconds between sets

3 sets of 2 Hip Muscle Snatch - Empty bar or 65/45
Rest 30-45 seconds between sets

5 sets of 1 Hip Power Snatch - 50-60% 1RM Power Snatch
Rest 1 minute between sets		 45-45-45-65-65-65-85-85-85-105-105-105 lbs
Performed as RX
chris gaillard 04/04/2016 Vintage CrossFit None 3 Rounds for time of:
15 Push Jerks, 115/75 (scale 95)
5 Burpees
1 Rope Climb (scale 12 feet)
5 Burpees
1 Rope Climb (scale 12 feet)		 11m 40s
Workout Scaled
chris gaillard 04/03/2016 Vintage CrossFit Endurance 2016-04-03 30 min AMRAP
10 push-ups
15 sit-ups
20 squats
1 hill sprint

Every round increase by 1 hill sprint		 6 rounds 46 reps
Performed as RX
chris gaillard 04/01/2016 Vintage CrossFit None AMRAP 6
4 Deadlifts 315/215 (SCALE 275)
8 Toes to Bar
12 Box Jumps 24/20		 3 rounds 12 reps
Workout Scaled
chris gaillard 04/01/2016 Vintage CrossFit None 5x5 High Box Jumps 33 in
Performed as RX
chris gaillard 03/31/2016 Vintage CrossFit None AMRAP 10
50-40-30-20-10
Double Under (SCALE 25-20...)
Kettlebell Swing (SCALE 40 lb)
With remaining time max muscle ups/ring dips		 142 reps
Workout Scaled
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