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Athlete Date Sort Location Workout Name Description Results
chris gaillard 03/02/2016 Vintage CrossFit None 3 rounds
Run 800m
10 Burpee Muscle Ups (Scale 15 Burpee Pullups) (SCALE 10 burpee jumping pull-ups)		 18m 54s
Workout Scaled
chris gaillard 03/02/2016 Vintage CrossFit None EMOM 5
5 Thrusters
From the floor, go heavy		 85 lbs
Performed as RX
chris gaillard 03/02/2016 Vintage CrossFit Endurance 2016-03-02 3MOM 10x300s 10x300m
0-3 min: run 300m, rest remainder
3-6 min: run 300m, rest remainder
...
24-27 min: run 300m, rest remainder
27-30 min: run 300m, rest remainder		 3,000 m
Performed as RX
chris gaillard 02/29/2016 Vintage CrossFit None 50 Unbroken Double Unders (SCALE 10-8-6-4-4)
25 Kettlebell Swings 53/35 (SCALE 35)
1 Rope Climb (SCALE to 12 foot height)
40 Unbroken Double Unders
20 Kettlebell Swings
1 Rope Climb
30 Unbroken Double Unders
15 Kettlebell Swings
1 Rope Climb
20 Unbroken Double Unders
10 Kettlebell Swings
1 Rope Climb
10 Unbroken Double Unders
5 Kettlebell Swings
1 Rope Climb

Perform 3 burpees every time you break double unders		 11m 05s
Workout Scaled
chris gaillard 02/28/2016 Vintage CrossFit Endurance 2016-02-28 The Teddy 30 min AMRAP
Run 1 loop (.75 mile)
20 KB swings (53/35) (SCALE 35)
5 hills
5 inverted hills (walk/run backwards up the hill)		 1 rounds 623 reps
Workout Scaled
chris gaillard 02/24/2016 Vintage CrossFit None 8 Rounds
16 Russian KB Swings 70/53 (SCALE 53 lb)
8 Unbroken Toes to Bar (200m run if broken) (SCALE 4 T2Bs)

Scale the toes to bar to a number that can be completed for unbroken sets. The goal is to have no runs.		 11m 34s
Workout Scaled
chris gaillard 02/24/2016 Vintage CrossFit None EMOM 12
Evens: 12 Burpees (SCALE 8 burpees)
Odds: 40 second front rack hold 135/95		 12m 00s
Workout Scaled
chris gaillard 02/24/2016 Vintage CrossFit Endurance 20 min AMBAP + 400 m laps In 20 min:
Run 1 lap (400m)
2 burpees
Run 1 lap
4 burpees
Run 1 lap
6 burpees
...

Score is total burpees		 42 reps
Performed as RX
chris gaillard 02/22/2016 Vintage CrossFit None EMOM 8
Evens: Row 250/200m (SCALE 160-200)
Odds: 15 Shoulder to Overhead (50-60% 1RM) (SCALE 8-12 reps, 95 lbs)		 8 rounds 0 reps
Workout Scaled
chris gaillard 02/22/2016 Vintage CrossFit CrossFit 160125 21-15-9 reps for time of:
Deadlift 275/175 (SCALE 165)
Strict Ring Dips (SCALE 1 black band for most)		 9m 31s
Workout Scaled
chris gaillard 02/21/2016 Vintage CrossFit Endurance 2016-02-21 3 RFT
Run the 0.75 mile loop
20 walking lunges (alternating legs)
15 sit-ups
10 push-ups
5 hills
Advanced: 4RFT		 43m 49s
Performed as RX
chris gaillard 02/18/2016 Vintage CrossFit None 9-7-5-7-9
Overhead Squat (135/95) (SCALE 45 lbs)
Handstand Push Up (SCALE abmat + 10 lb plate)		 9m 52s
Workout Scaled
chris gaillard 02/18/2016 Vintage CrossFit None 8 min EMOM
Evens: Run 200m (SCALE ~140 m)
Odds: 20 Deadlift (~50%) (SCALE 15 reps, 105 lbs)
Weights should be manageable across all sets; ideally unbroken		 8m 00s
Workout Scaled
chris gaillard 02/17/2016 Vintage CrossFit Endurance 20 min 100m EMOM For 20 min, every minute on the minute, run 100m 20 rounds 0 reps
Performed as RX
chris gaillard 02/16/2016 Vintage CrossFit None 8 min AMRAP
200m Row
10 Burpees to a 6" Target
10 Toes to Bar		 2 rounds 205 reps
Performed as RX
chris gaillard 02/16/2016 Vintage CrossFit Gymnastics Goat Day Gymnastics Goat Day
12 min EMOM
Minute 1: Row 250/200m
Minute 2: Choose your own adventure A--PISTOLS
Minute 3: Choose your own adventure B--RING DIPS

Options:
18 GHD Sit-ups
14 Pistols
12 Ring Dips
10 HSPU		 535 reps
Performed as RX
chris gaillard 02/15/2016 24HF 24HF recovery Flat bench press
Light squat
Cable back crossover
Incline bench press
Stretching
Lateral dumbbell raise
Sit-ups		 60m 00s
Performed as RX
chris gaillard 02/14/2016 Vintage CrossFit Endurance 2016-02-14 Partner WOD
AMRAP 40
One partner runs the tall hill while the other partner rests, alternating
(SCALE 40 min AMRAP individually)		 35 reps
Workout Scaled
chris gaillard 02/13/2016 Vintage CrossFit Tabata This Tabata Row
Rest 1 minute
Tabata Squat
Rest 1 minute
Tabata Pull-up
Rest 1 minute
Tabata Push-up
Rest 1 minute
Tabata Sit-up

The Tabata interval is 20 seconds of work followed by 10 seconds of rest for 8 intervals.
Tabata score is the least number of reps performed in any of the eight intervals. Unit for the row is "calories".		 33 reps
Performed as RX
chris gaillard 02/10/2016 Vintage CrossFit None 10 min AMRAP
150 Double Under Buy-in (SCALE 25 DUs)
10 Toes to Bar
10 Handstand Push Ups
10 Hang Power Clean (135/95) (SCALE 85)		 1 rounds 18 reps
Workout Scaled
chris gaillard 02/10/2016 Vintage CrossFit None Shoulder to Overhead 20-20-20-20 (Unbroken Sets)
[I used 65 lb]
~50-60%;Keep weight the same;Record slowest time;work on speed under load;2 min rest
 0m 26s
Performed as RX
chris gaillard 02/10/2016 Vintage CrossFit Endurance 1 Mile Time Trial 1 Mile Time Trial (1600m or 4 laps on the track) 8m 50s
Performed as RX
chris gaillard 02/10/2016 Vintage CrossFit Mile TT plus paced laps For time
Run mile at race pace
Rest 3 min
Run 2x800m at mile pace
Rest 1:30 in between
Run 4x400m at mile pace
Rest 1 min in between

Record total time		 35m 37s
Performed as RX
chris gaillard 02/07/2016 Vintage CrossFit Endurance 2016-02-07 250 m row ... 25 squats ... 200 m run
500 m row ... 50 squats ... 400 m run
500 m row ... 50 squats ... 400 m run
500 m row ... 50 squats ... 400 m run
250 m row ... 25 squats ... 200 m run
(Middle set was a SCALE from 1000 / 100 / 800)		 34m 55s
Workout Scaled
chris gaillard 02/03/2016 Vintage CrossFit Vintage Endurance 160203 For Total Time
8 x 200m
1 Minute Rest between intervals		 14m 30s
Performed as RX
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