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Athlete Date Sort Location Workout Name Description Results
chris gaillard 01/16/2016 Vintage CrossFit None Complete as many rounds and reps as possible in 8 minutes of:
12 Box jumps (M 24" box / F 20" box)
10 Push press (M 115 lb / F 75 lb) (SCALE 75)
8 Toes-to-bar
Immediately followed by 100 double unders for time		 3 rounds 17 reps
Workout Scaled
chris gaillard 01/08/2016 Vintage CrossFit None Back Squat 5 @ 60%
Back Squat 5 @ 70%
Back Squat 3-3-3 @ 80% plus 5-10# from 12/18/2015 (all 3 sets should be slightly heavier)		 225-255-275-285-295 lbs
Performed as RX
chris gaillard 01/08/2016 Vintage CrossFit None Row 1000m
30 Power Cleans 135/95 (SCALE 65 lb)
15 Muscle Ups (Scale to 30 Challenging pull-ups) (SCALE mix of C2Bs and kipping pull-ups)		 12m 26s
Workout Scaled
chris gaillard 01/06/2016 Vintage CrossFit None Deadlift 10 @ 60%
Deadlift 5 @ 75%+
Deadlift 3-3-3 @ 80%+
Compare to 11/30/2015		 185-225-255-275-305 lbs
Performed as RX
chris gaillard 01/06/2016 Vintage CrossFit Death by Burpee Death by Burpee to 6" target

During minute 1, complete 1 burpee
During minute 2, complete 2 burpees
Continue adding one burpee per minute until you are unable to complete all the reps in the one-minute interval. 		11 rounds 9 reps
Performed as RX
chris gaillard 01/04/2016 Vintage CrossFit None 3 Rounds
8 Squat Cleans 155/105 (SCALE 85)
10 Box Jumps 24/20
12 Toes to Bar		 10m 10s
Workout Scaled
chris gaillard 01/03/2016 Vintage CrossFit Endurance 2015-01-03 60 cal row
50 med ball sit ups 20 lb
40 cal row
30 wall ball shots 20 lb (SCALE 14 lb)
20 cal row
10 burpee box jumps 24 in height		 17m 17s
Workout Scaled
chris gaillard 01/03/2016 Vintage CrossFit 1k row 1,000 m row for time 3m 58s
Performed as RX
chris gaillard 01/02/2016 Vintage CrossFit None Row 500m
40 Pushups
Row 500m
30 Toes to Bar
Row 500m
20 Hang Squat Snatch, 95/65 (SCALE 45 lb)
Row 500m		 21m 52s
Workout Scaled
chris gaillard 01/02/2016 Vintage CrossFit None 5x3 Squat Snatch, 65-75%, drop and reset each rep
5x2 Snatch High Pull, 80-90%		 45-55-65-65-75 lbs
75-75-74-75-75 lbs
Performed as RX
chris gaillard 12/31/2015 Vintage CrossFit 2015 Masters Qualifier Event 4 21-15-9 reps for time of:
-Deadlifts (SCALE 205 lb)
-Box jumps
-Handstand push-ups
Men use 225 lb., 24-inch box
Women use 155 lb., 20-inch box
Compare to 5/15/2015		 18m 52s
Workout Scaled
chris gaillard 12/30/2015 Vintage CrossFit None Run 800m
50 Kettlebell Swings 53/35 (SCALE: 35 lb)
50 Situps
Run 400m
35 Kettlebell Swings
35 Situps
Run 200m
20 Kettlebell Swings
20 Situps		 19m 42s
Workout Scaled
chris gaillard 12/30/2015 Vintage CrossFit None Bench Press 10 @ 60%
Bench Press 5 @ 70%
Bench Press 3-3-3 @ 80% +

Compare to 5's on 12/3/2015		 165-185-215-205-205 lbs
Performed as RX
chris gaillard 12/28/2015 Vintage CrossFit Jackie Jackie
1000 meter row
45 pound Thruster, 50 reps
30 pull-ups		 11m 16s
Performed as RX
chris gaillard 12/28/2015 Vintage CrossFit None Power Clean 5-5-5-5-5 @ ~70%
Drop and reset each rep but total set should take < 30 seconds		 65-85-95-105-105 lbs
Performed as RX
chris gaillard 12/23/2015 Vintage CrossFit 12 Days of CrossFit 1 Snatch, 135/95
2 Strict Chin Ups
3 Box Jumps 24/20
4 Burpees
5 Toes to bar
6 Alt Lunges with Med Ball Overhead
7 Wall Balls
8 Shuttle Runs
9 Hand Release Pushups
10 GHD Situps (Med ball situps alternative)
11 Deadlifts, 135/95
12 Thrusters, 135/95
Compare to 12/22/2014		 40m 25s
Workout Scaled
chris gaillard 12/21/2015 Vintage CrossFit None 15 Clean and Jerks, 135/95 (SCALE 85)
3 Rope Climbs (SCALE 1 Rx + 2 rig rope climbs from floor)
Run 400m
12 Clean and Jerks
2 Rope Climbs (SCALE 2 rig rope climbs from floor)
Run 400m
9 Clean and Jerks
1 Rope Climb (Rx)		 14m 25s
Workout Scaled
chris gaillard 12/21/2015 Vintage CrossFit None Bulgarian Split Squats

5 Work Sets
3 Push Press + 1 Split Jerk		 65-85-105-115-115 lbs
Performed as RX
chris gaillard 12/20/2015 Vintage CrossFit 12 Days of CrossFit Endurance 12 Days of CFE
1 Hill sprint
2 court sprints
3 Star Burst Squats (jumping, hands up)
4 MB Slam Balls, 20 lb MB
5 MB sit ups
6 Push ups with feet elevated on MB
7 Walking lunge with MB
8 MB Russian twists
9 Burpee MB jump overs
10 Mountain climbers
11 Squat clean thrusters with MB
1 2-handed MB toss up long hill, carry back down		 44m 22s
Performed as RX
chris gaillard 12/17/2015 Vintage CrossFit None 3 Rounds
Row 500m
6 Hang Power Cleans 185/125 (scale 95)
50 Double Unders (scale 10 DUs + many singles)		 15m 30s
Workout Scaled
chris gaillard 12/14/2015 Vintage CrossFit Karen Karen
For time:
150 Wallball shots, 20 pound to 10 feet

 10m 30s
Workout Scaled
chris gaillard 12/13/2015 Vintage CrossFit Endurance 2015-12-13 WOD:
4 Rounds For Time
Row 250m
12 Burpee Box Jump overs
Run 400
(Actual WOD was
4 RFT
Row 500 m
15 burpee box jump overs 24 inch height
Airdyne 25 cal)		 33m 45s
Performed as RX
chris gaillard 12/12/2015 Vintage CrossFit Cindy with farmers' carry AMRAP 12
"Cindy"
5 Pullups
10 Pushups
15 Squats

Every two minutes perform 40m kettlebell farmers carry (inside gym there and back) Rx is 53 lbs		 9 rounds 15 reps
Workout Scaled
chris gaillard 12/12/2015 Vintage CrossFit None 3 rounds
Run 200m
2 Heavy Sled Push
Rest 2 minutes		 135-135-135-160 lbs
Performed as RX
chris gaillard 12/10/2015 Vintage CrossFit Fran intervsls 3 rounds
15 Chest to Bar Pullups
15 Thrusters 95/65
Run 400m

Rest 2 minutes between rounds. Score is total time including rest.		 19m 20s
Workout Scaled
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