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Athlete Date Sort Location Workout Name Description Results
chris gaillard 03/31/2016 Vintage CrossFit None Front Squat 3-3-3-3-3
Start at 75% and adjust based on feel		 155-175-185-195-205 lbs
Performed as RX
chris gaillard 03/30/2016 Vintage CrossFit None AMRAP 18
Run 200m
7 Power Cleans 165/110 (SCALE 115)
Rest 1 minute
The goal is to practice touch and go power cleans. Do not go so heavy that you have to perform singles. 		5 rounds 150 reps
Workout Scaled
chris gaillard 03/29/2016 Vintage CrossFit None 3 rounds for time (Advanced 4 rounds)
15 minute time cap
21/15 Calorie Row
15 Overhead Squats 75/55 (SCALE 65)
9 Bar Facing Burpees (Lateral bar burpees if large class)		 12m 58s
Workout Scaled
chris gaillard 03/29/2016 Vintage CrossFit None 7 Work Sets (from the rack)
1 Heaving Snatch Balance + 1 Overhead Squat

Comments:Compare to 3/1/2016. If technique feels solid try to make all 7 sets slightly heavier.		 65-75-75-85-85-95-95 lbs
Performed as RX
chris gaillard 03/26/2016 Vintage CrossFit Endurance 2016-03-26 Easter Easter Egg WOD
Lunges, squats, situps, pushups, burpees, hills, backward hills		 45m 00s
Performed as RX
chris gaillard 03/25/2016 Vintage CrossFit CrossFit Open 16.5 21-18-15-12-9-6-3:
Thrusters (SCALE 65 lb)
Burpees

M 95 lb. F 65 lb.		 20m 41s
Workout Scaled
chris gaillard 03/24/2016 Vintage CrossFit None 5 rounds
Row 300m/250m
12 Ring Dips (beginners: 8 ring dips or pushups) (advanced: use muscle up rings)
24 Double Unders (SCALE 12 DUs)		 16m 30s
Workout Scaled
chris gaillard 03/23/2016 Vintage CrossFit Push Press 5RM Push Press 5RM 145 lbs
Performed as RX
chris gaillard 03/23/2016 Vintage CrossFit None 4 RFT
15 situps
15 box jumps 24/20"
Run 400m
Rest 1 minute		 17m 43s
Performed as RX
chris gaillard 03/22/2016 Vintage CrossFit Back Squat 4-4-4-4 Back Squat 4-4-4-4 @ 70-80% 225-245-265-275 lbs
Performed as RX
chris gaillard 03/22/2016 Vintage CrossFit None EMOM Until Failure
1 Thrusters 95/65 + 1 Lateral over the bar burpee
2 Thrusters + 2 lateral burpees
3+3
etc until unable to complete the work in the given minute
(SCALE 80 lb)		 6 rounds 10 reps
Workout Scaled
chris gaillard 03/20/2016 Vintage CrossFit Nora's Hangover WOD 2 RFT
Row 1000m/800m
Run 800m
50 sit-ups
40 bicycle kicks
30 second plank
20 frog kicks
10 v sit-ups

Advanced: if 2 rounds are finished under 30 minutes, go for a third round		 32m 30s
Workout Scaled
chris gaillard 03/19/2016 Vintage CrossFit Run Houston Minute Maid 10K Run 10 km 60m 42s
Performed as RX
chris gaillard 03/16/2016 Vintage CrossFit 8-7-6-5-4-3 0-6 min : Run 800m, rest remainder
6-11:30: 700m
11:30-16:30: 600m
16:30-21: 500m
21-25: 400m
25-28 :300m		 2,500 m
Performed as RX
chris gaillard 03/15/2016 Vintage CrossFit None AMRAP 8
7 Toes to Bar
14 Pushups
21 Double Unders		 3 rounds 31 reps
Performed as RX
chris gaillard 03/15/2016 Vintage CrossFit None 4 rounds
1 minute pistols (SCALE with band and attempts)
1 minute handstand pushups
1 minute rest		 73 reps
Workout Scaled
chris gaillard 03/14/2016 Vintage CrossFit None 6 rounds
15 Wall Balls (SCALE 14 lb med ball)
1-2-3-4-5-6 Power Cleans 185/125 (1 on first round, 6 on 6th round) (SCALE 95)		 12m 00s
Workout Scaled
chris gaillard 03/14/2016 Vintage CrossFit None 6 Alternating Tabata rounds
A) 20 seconds of max box jumps 24/20
10 seconds rest
B) 2 Deadlifts at 80% (SCALE 185)
10 seconds rest		 185 lbs
Performed as RX
chris gaillard 03/13/2016 Vintage CrossFit Endurance 2016-03-13 Rachel's Birthday WOD! Run 5 zig zag hills between the posts
20 situps
30 KB swings (53/36) (SCALE 36)
40 squats
 41m 45s
Workout Scaled
chris gaillard 03/10/2016 Vintage CrossFit None 3 RFT
Run 400m
15 Shoulder to Overhead 135/85 (SCALE 95)
7 Bar Muscle Ups (Scale to 12 Chest to bar or pull-ups) (SCALE 7 muscle up attempts or C2Bs)		 16m 35s
Workout Scaled
chris gaillard 03/08/2016 Vintage CrossFit None AMRAP 7
3-6-9-12-15-18-21-etc reps of
Deadlift 275/185 (SCALE 245)
Handstand Pushups		 51 reps
Workout Scaled
chris gaillard 03/08/2016 Vintage CrossFit None For time
50 Thrusters 95/65 (SCALE 65)		 5m 23s
Workout Scaled
chris gaillard 03/07/2016 Vintage CrossFit None AMRAP 10
7 Hang Power Snatch 95/65 (SCALE 75)
14 Box Jumps 24"/20"
21 Squats		 3 rounds 24 reps
Workout Scaled
chris gaillard 03/07/2016 Vintage CrossFit None Muscle Up Skill Work
Beginners: Ring Rows and Ring Support Holds
Intermediate: Ring Dips and Jumping Transitions
Advanced: EMOM 8 - 1 or 2 or 3 Ring Muscle Ups
Advanced+: AMRAP 8 - 1-2-3-4-5-4-3-2-1-2-3-etc Unbroken Muscle Ups		 20 reps
Performed as RX
chris gaillard 03/06/2016 Vintage CrossFit Endurance 2016-03-06 30 min
Row 500m
25 weighted sit-ups
Run 400m		 4 rounds 0 reps
Performed as RX
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